# data[].attributes.attachment_link.keywords[]
'detox' from overly processed foods: why and how to cut back  - cnn

# data[].attributes.attachment_link.title
'Detox' from overly processed foods: How to cut back

# data[].attributes.attachment_link.description
"Processed" doesn't necessarily mean a food is bad, but "ultra-processed" usually does. Here's how to tell the difference and what to do about it.

# data[].attributes.attachment_link.readable_text
Medically Reviewed by: Kelly Kennedy, RD
In today's era of "clean eating," many health-conscious eaters view processed foods with fear and disgust. But not all packaged foods are evil. In fact, most of the foods you buy in the grocery store have been "processed" in some way. Even whole foods, like fresh vegetables and fruits, nuts, seeds, and whole grains, have likely been cleaned, trimmed, shelled, husked, ground, or wrapped before they made their way to your grocery cart.

What Is Processed Food?

Technically a " processed food " is any food that's been changed prior to you eating it, according to the Academy of Nutrition and Dietetics. That means foods like bagged spinach can be considered processed foods, as the greens have been trimmed and washed before they make their way to your kitchen. Foods like jarred pasta sauces (with added preservatives and spices) and frozen microwave dinners are also considered processed foods because they've been prepped and have had ingredients added to them.

When nutritionists - and many health articles - refer to "processed foods," they're typically referring to products that are heavily modified and contain a long list of ingredients. Many packaged snack foods, sweets, frozen prepared foods, sugary drinks, and packaged meats fall into this category. Many of these foods have minimal nutritional value, so limiting them in your diet can do your health a lot of good.

Not All Processed Foods Should Be Avoided

That said, as the push to " eat real food" gets stronger and louder, I also think we need to be careful about where we draw the line between unacceptable and acceptable, and to avoid judging people who have a different definition of "processed" from our own. There are plenty of minimally-processed foods that are nutrient-dense and smart substitutes for less healthy fare, even if they do contain more than a handful of ingredients. These foods can also be big time-savers for people who are looking to prepare more homemade meals but need a little extra help to make cooking dinner realistic for their schedule.

If buying store-bought salad dressing helps you eat more salad, that's a win in my book. If layering a little packaged granola with yogurt helps you or your kids eat a healthy breakfast, then that sounds good, too. Some brands are better than others, so as always, you want to read labels carefully, pay attention to sugar and sodium, and review the ingredients list to make a well-informed decision.

With that in mind, here are some of the "best of the best" packaged foods that can help add variety to your diet and make cooking fresh meals more manageable. Chances are you may not even think of many of these foods as being processed:

Canned Beans Fully-cooked canned beans are a convenient, ready-to-eat protein, and they're often the gateway ingredient to making more meatless meals. Combine them with brown rice or quinoa and veggies for a hearty entrée, or add to a salad in place of chicken.

Frozen Vegetables and Fruits If it hasn't been drilled into your head yet, frozen produce, like frozen berries or frozen vegetables, is just as nutritious as fresh, and there's less waste since you can use only what you need and hold onto the rest for another meal. I use up my fresh vegetables early in the week and keep a stash of frozen blends on hand for later in the week, when the produce drawer is bare.

Whole-Grain Pasta Whole-grain pasta is a terrific weeknight dinner staple, since it takes less than 20 minutes to prep from start to finish. While your noodles are cooking, sauté some sliced skinless chicken and veggies in olive oil, and toss everything together just before serving. If you find whole wheat too grainy, try brown rice or quinoa varieties. You'll also find that different brands have different tastes and textures. So if you don't like the first variety you try, keep on trying!

Nut Butters and Packaged Nuts If you keep a jar of peanut butter and a loaf of whole-grain bread stocked in the house, you always have a simple meal at your disposal. While seasoned canned nut blends may have more sugar or salt than plain varieties, they're still a huge improvement over empty carbs, like chips and cookies.

Yogurt If you prefer the convenience or flavor of premixed fruit yogurts to plain yogurt, just be sure to check the sugar content before you buy. Look for varieties that list real fruit ahead of sweeteners on the ingredients list and ideally contain less than 18 grams of sugar per serving; that's about 2 to 2 ½ teaspoons of added sugar, in addition to the naturally occurring lactose in yogurt, and fructose in fruit. For an even healthier option, eat plain yogurt and add your own fresh or frozen fruit.

Bagged Popcorn Popcorn is a whole grain, and many bagged brands contain just three ingredients: popcorn, oil, and salt. When you're craving something snacky, it's a great alternative to chips and pretzels.

Hummus If you're not inclined to make your own hummus, pick up a tub of this heart-healthy spread for dunking vegetables at snack time and layering on sandwiches at lunch.

Individually-Portioned Cheese String cheese, snack-size squares, and mini rounds are perfectly portioned for those who have a hard time sticking to just a few slices.

Canned and Frozen Fish Canned Alaskan salmon is about one-fourth the cost of fresh wild salmon and is shelf-stable, so you don't have to worry about buying it the same day you plan to cook it. Frozen, individually-wrapped filets are another hassle-free option if you're looking to eat more fish.

Jarred Marinara Sauce and Salsa There are plenty of great marinara brands with minimal ingredients on store shelves, so why not save some time where you can? The same goes for salsa. Keep a jar on hand and you can transform staples like chicken, beans, tortillas, and brown rice into easy, well-loved meals, like tacos and burrito bowls.

Whole-Grain Breads and Crackers Bread is a grocery list staple for a reason: Toast is the perfect breakfast solution when you're short on time - just top with nut butter, avocado, sliced egg, or ricotta for a simple meal you can eat on your way out the door. Hearty, fiber-rich crackers make a satisfying snack when paired with cheese or hummus.

Naturally Flavored (Unsweetened) Seltzers and Waters Seltzer waters with natural flavors are great options if you're trying to avoid sugary or diet drinks but get bored with plain water. Their fruity flavor keeps your taste buds engaged without relying on real or artificial sweeteners.
Just so you know, Everyday Health may earn commissions from the shopping links included in this article.
Important: The views and opinions expressed in this article are those of the author and not Everyday Health. See More

Any opinions, advice, statements, services, advertisements, offers or other information or content expressed or made available through the Sites by third parties, including information providers, are those of the respective authors or distributors and not Everyday Health. Neither Everyday Health, its Licensors nor any third-party content providers guarantee the accuracy, completeness or usefulness of any content. Furthermore, neither Everyday Health nor its Licensors endorse or are responsible for the accuracy and reliability of any opinion, advice or statement made on any of the Sites or Services by anyone other than an authorized Everyday Health or Licensor representative while acting in his/her official capacity. You may be exposed through the Sites or Services to content that violates our policies, is sexually explicit or is otherwise offensive. You access the Sites and Services at your own risk. We take no responsibility for your exposure to third party content on the Sites or the Services. Everyday Health and its Licensors do not assume, and expressly disclaim, any obligation to obtain and include any information other than that provided to it by its third party sources. It should be understood that we do not advocate the use of any product or procedure described in the Sites or through the Services, nor are we responsible for misuse of a product or procedure due to typographical error. See Less

# data[].attributes.attachment_link.title
What Are Processed Foods and Which You Should Be Eating

# data[].attributes.attachment_link.description
What are processed foods? Not all processed foods are bad. Some packaged foods offer nutrition and convenience and make it easier to put together healthy, home-cooked meals. Learn which processed foods are most healthy for you and your family's diet.

# data[].attributes.attachment_link.readable_text
Processed foods are very common

As the name suggests, processed food is food which has undergone some form of processing to turn raw ingredients into a food product.

A large amount of our food these days is processed, from the milk in your breakfast to cakes and microwave meals.

Processing includes the preparation of food, killing bacteria (e.g. pasteurisation), the addition of additives and hydrogenation of ingredients.

Are processed foods bad for our health?

There is a lot of debate about just how bad processed foods are for us. The general consensus is that the less processed food is the better.

Many foods fall into the category of processed foods and some have fallen under scrutiny more than others.

The processing in of vegetable oils is one that has been a hot topic recently, with claims that refined oils may be responsible for inflammatory conditions such as type 2 diabetes.

What are the benefits of processed food?

Preserving food by preventing bacterial growth and allowing food to be stored for longer

Improving the taste of food

Improving the appearance

It should go without saying that the primary benefit of processed foods is to the food manufacturers and distributors, in that it has allowed them greater maximise profits by increasing satisfaction and shelf life.

What are the disadvantages?

Loss of vitamins - e.g. canned vegetables

Reduced amount of fibre - particularly in white breads, white pastas and white rice

Highly processed foods tend to be digested more quickly which can be particularly disadvantageous for people with type 2 diabetes

The main disadvantages though appear to be towards the health of consumers.

Which processed foods to avoid?

As a general rule, make a habit of avoiding foods with a relatively high number of difficult to recognise ingredients. Contrary to their supposed aim, certain foods with reduced fat or salt content may be bolstered with additives that may be worse for us to consume.

Typical foods that are identified as ones to generally avoid include:

Cheap supermarket meats

Hotdogs

Ready meals

Fast food

White bread, white pasta, white rice

Cakes, biscuits, buns, pastries

Margarines

The list is not exhaustive bit covers some of the main culprits, including some of those we've been lead to believe are healthy for us (margarines for example).

Processed foods and links with poor long term health

Processed meats have been consistently linked with a number of cancers.

The amount of salt used, the poor quality of the meat as well as the number of additives that are used in the meat are all possible reasons for the link between processed meat and poor health.

Trans fats

Trans fats have been banned in a number of countries but are currently still tolerated by the UK.

Refined oils

Refined oils are treated with heat, and often chemicals, and are thought by some to be harmful for the body.

Vegetable fats

Vegetables fats can be assumed to be the by-product of this process. Vegetables oils within ingredients can also be assumed to be refined oils.

Emulsifiers and hydrogenated ingredients are used to keep foods together and improve the texture.

They haven't generally received as much bad press as the above ingredients but the health conscious may wish to limit exposure to these.

Preservatives and antioxidants generally need to be tested for toxicology before they can be regarded as safe for use in food.

These tests are typically short term and are never performed on humans.

Whether the levels permitted in food really are safe over a long term period is one of the many food health debates that persist today.

# data[].attributes.attachment_link.description
Processed foods are very common As the name suggests, processed food is food which has undergone some form of processing to turn raw ingredients into a food product. A large amount of our food these days is processed, from the milk in your breakfast to cakes and microwave meals.

# data[].attributes.attachment_link.readable_text
Eating a diet heavy on processed foods is the quickest way to surrender good health and get sick, fat, or both.

It only takes a few years for populations who adopt a Western diet based on processed foods to start coming down with Western illnesses.

What is a processed food? If a food has been processed with chemicals, contains ingredients that have been refined, or has artificial flavors, colors or other synthetic components, it's a processed food.

Part 1 ranks the worst processed foods you can eat, and part 2 shows why processed foods don't keep our bodies healthy.

List of processed foods to avoid

We'll take a look here at some processed foods that may be perceived as healthy, along with the reasons why they won't help you achieve your goals.
1. Low-Fat Yogurt
Eating the right kind of yogurt can be a healthy choice, but low-fat yogurt isn't the way to go.

Because much of the good flavor in dairy products comes from the fat, this discrepancy is usually corrected by plenty of added sugar.

Sometimes yogurt has been pasteurized after culturing, which wipes out the friendly bacteria. Look for full-fat yogurt with live cultures for probiotic benefits.
2. Processed Meat
Meats can be part of a healthy diet, but processed meats like sausage, pepperoni and bacon are poor choices.

Eating processed meats raises the risk of developing chronic diseases like type 2 diabetes, colon cancer and heart disease. ( 1, 2)

While this information is based on observational studies, the association is strong; if you must have processed meats, try to find local sources with minimal additives.
3. Cookies, Pastries and Cakes
These foods are loaded with calories and have essentially no nutrients to deliver. While they're certainly tasty, you're not doing yourself any favors by including them in your diet.

The refined sugar, white flour and trans fats commonly found in these treats not only add empty calories, but introduce problematic foods that can contribute to other health problems.
4. White Bread
Made with refined wheat flour, white bread can also be categorized as empty calories, and will spike blood sugar just as effectively as a dose of table sugar. ( 3)

All the nutrients contained in whole wheat have already been sacrificed to grinding and processing, and even if you can tolerate gluten (the protein contained in wheat) there's nothing to nourish your body in white bread.

Ezekiel bread or whole grain breads have more to offer.
5. Sugary Drinks
Most modern diets are rich in added sugar, which we all know is detrimental to health on many levels. But some sources of sugar are worse than others, and sweetened drinks are the worst.

The brain "gets it" when we eat sugar-rich foods because of the bulk, but sugary drinks have the opposite effect: the system doesn't register the calories, and we end up consuming more. ( 4, 5, 6)

Excess sugar consumption causes insulin resistance and can lead to fatty liver disease, as well as increasing the risk of developing heart disease, type 2 diabetes, and other serious disorders including obesity. ( 7, 8, 9)
6. Ice Cream
Because it's usually loaded with sugar, ice cream is also a poor nutritional choice. Eating it for dessert is even worse, because you're piling it on top of a meal, adding even more calories.

And everyone who loves ice cream knows how difficult it can be to eat the amount designated as a serving, which is usually a skimpy half-cup.

If you can't live without ice cream, consider getting a small hand-crank freezer and making your own with less sugar, or using a healthy alternative sweetener.
7. French Fries and Potato Chips
This is probably no surprise: eating potato chips and French fries is associated with weight gain. ( 10, 11)

Always boil potatoes; baking, roasting or frying causes acrylamides to form. These are carcinogenic substances, and should be avoided. ( 12, 13)

Be creative and find other foods to satisfy your desire for something crunchy or crispy. Try nuts or baby carrots.
8. Fruit Juices
Fruit juice is commonly mistaken for a healthy food because it comes from fruit, which everyone knows is healthy.

The problem with juice is that it's been separated from the natural fiber that slows down the assimilation of fructose (the sugar found in fruit).

Drinking fruit juice slams your system with as much or more sugar as sweetened soft drinks. ( 14)

While fruit juices contain antioxidants and vitamins, benefits can be cancelled out by the sugar content. Pomegranate or acai berry juices, for example, should be taken as a supplement, not consumed to quench thirst.

Drink water.
9. Processed Cheese
Including cheese in your diet can be a smart choice, since it's rich in vital nutrients, and a single serving delivers all the goodies you'd get in a full glass of milk.

Processed cheese is a different story. Filler ingredients are combined with small amounts of dairy derivatives and carefully engineered to taste, feel and look like genuine cheese.

Invest in the real thing.
10. Agave Nectar
This sweetener is presented as natural and healthy, but it's actually a highly refined product with more fructose than either table sugar or high fructose corn syrup. ( 15)

Added fructose in the diet can be destructive to your health, although the fructose in fruit is not a problem. Burdening the liver with the work of processing large amounts of fructose can raise the risk of developing various chronic disorders, like diabetes. ( 16)

Explore healthier options like erythritol and stevia.
11. Pizza
This may be the most popular "junk food" choice in the world, probably because it tastes divine and is convenient and easy to eat.

But most commercial pizzas are made with refined flour and processed meats, neither of which are healthy choices. And the calorie count for a single slice of pizza is staggering.

Making your own pizza at home with quality ingredients is a good choice for an occasional treat, but eating fast-food pizza regularly is a bad idea.
12. Fast Food Meals
Most people realize making fast food a habit won't help cultivate a healthy body, but it's extremely popular partly because it's tasty and cheap.

The trouble is, you'll pay later with the cost of poor health. And if you feed it to your children, it may raise their risk of obesity and chronic disease. ( 17)

Don't indulge in junk food that is mass-produced and highly engineered on a regular basis.
13. Industrially Produced Vegetable Oils
It's only been the last hundred years or so that added oils in the diet have increased dramatically, pushing us into territory where humans have never gone in the past.

Refined vegetable oils like canola oil, corn oil, soybean oil and cottonseed oil are high in omega-6 fatty acids, which have been linked with an increased risk of cancer, as well as creating higher levels of oxidative stress in the body. ( 18, 19, 20, 21)

You're better off using avocado oil, coconut oil, butter and olive oil.
14. Candy Bars
What's the harm in a candy bar? It tastes good, goes down quickly, and provides a nice shot of energy.

The sugar is the worst of it, but candy bars are often bulked up with refined wheat flour and other ingredients that are likely to make you want more, and end up eating a larger amount than you intended.

When the body metabolizes this type of high-sugar food, you'll be hungry again in a flash.

Try some dark chocolate, or eat a piece of fruit.
15. Margarine
Like processed cheese, margarine is an engineered food designed to look, taste and feel like butter.

Usually made from highly refined vegetable oils, margarine's solidity is often achieved through hydrogenation, which ups the trans fat content. Trans fats are toxic, and have no place in a healthy diet, even in small amounts.

Manufacturers can label products as "trans fat-free" if a serving contains less than 0.5 grams of trans fats; with serving sizes designated as a teaspoon or some other unrealistic amount, this can add up fast.

Buy real butter.
16. Sweetened Coffee Drinks
People who drink coffee run a lower risk of certain chronic diseases, including type 2 diabetes and Parkinson's disease. ( 22, 23)

Coffee is loaded with antioxidants and can make healthful contributions to your diet, unless you add sugar or other sweeteners and creamers with artificial ingredients.

Try getting quality coffee and drinking it black. If you must lighten it, minimal amounts of cream or full-fat milk are the best choice.
17. Low-Carb Junk Foods
With the growing popularity of low-carb diets, manufacturers have flooded the market with low-carb treat foods like candy bars and replacement meals.

These junk foods won't make an impact on the amount of carbs you're eating, but they contain little nutrition and plenty of artificial ingredients or chemicals.

Why processed foods are bad

Here's why processed foods don't keep our bodies healthy and happy.
1. Artificial Ingredients
Artificial ingredients are most often chemicals, plain and simple.

If you buy a granola bar, you might think oats and puffed rice, nuts, raisins, honey, and whatever else would be pretty healthy.

The problem lies in whatever else the manufacturer chose to include, like maybe guar gum, anhydrous milkfat, hydrolyzed gelatin, maltodextrin, or artificial flavor.

Artificial flavor is considered proprietary, and manufacturers don't have to list ingredients for it, but you can bet it's a chemical cocktail developed to yield that special flavor so you'll buy the product again.

Additives and chemicals serve specific purposes: imparting the desired color; preservation; creating a certain texture, etc.

All food additives are supposedly safe for consumption ( 1), but keep in mind personal opinions might differ from federal regulatory agencies.
2. Plenty of Refined Carbs
Most processed foods are high in refined carbohydrates. While nutritional experts argue about whether or not copious quantities of carbs belong in a healthy diet, everybody seems to agree carbs are best taken from whole food sources.

Simple carbs like those in refined foods are broken down quickly in the digestive system, spiking blood sugar and insulin levels. Cravings hit a couple hours up the road, when the blood sugar roller coaster hits the low spot.

Consuming lots of refined carbs is associated with poor health, as well as a greater risk for developing chronic diseases. ( 2, 3, 4)
3. Low in Nutrients and Fiber
Processing destroys nutrients and pulverizes or removes the natural fiber content of whole foods.

Antioxidants, vitamins, minerals and trace nutrients of every imaginable variety are lost during the manufacturing of processed foods, and science doesn't yet know what they all are, or what they do.

Whether or not they've been identified, these lost components result in gaps in your nutrition. Even if foods have been "enriched," or claim added vitamins and minerals, these are often synthetic or inferior versions of the real thing.

Both soluble fiber and fermentable fiber play important roles in digestion and nourishment.

Much of the fiber in whole foods isn't digestible by our systems; this type of fiber feeds the friendly gut bacteria in the large intestine, which ferments and digests it to provide prebiotics necessary for good gut health. ( 5, 6)

Soluble fiber can also help prevent constipation. Cultivating the proper environment in our guts helps keeps us mentally sharp, cheerful and well. ( 7)
4. High Amounts of Sugar and High Fructose Corn Syrup
Processed foods are often highly sweetened, and manufacturers hit consumers' sweet spots with white sugar or high fructose corn syrup (HFCS). These two affect the body in the same way: badly.

Everyone knows sugar provides empty calories, but it's worse than that. Sugar devastates delicate metabolic processes ( 8) and lines you up for disorders like insulin sensitivity, high cholesterol,and elevated triglycerides. It also helps you tuck away plenty of abdominal fat. ( 9, 10)

Sugar in generous quantities is clearly associated with Western diseases like heart disease, cancer, diabetes, or at the very least, obesity. ( 11, 12, 13, 14, 15)

According to the USDA, the average American eats 156 pounds of sugar each year; less than 30 comes from the sugar bowl, maybe added to coffee, tea or cereal. Most comes from processed food and drinks. ( 16)
5. Trans Fats and Vegetable Oils
Cheap fats allow food companies to make more money. Seed and vegetable oils commonly used to enhance flavor and texture like soybean oil have been hydrogenated, which makes them trans fats.

These oils are high in omega-6 fatty acids, which tend to oxidize and lead to inflammation. ( 17, 18)

Consuming these oils puts you at greater risk for developing heart disease, which is the number one killer worldwide. ( 19, 20, 21)
6. Hyper-Rewarding Food Experiences
In times past, taste buds steered us toward the food we needed to survive; rich fatty foods, salty foods and foods with natural sweetness helped us hone in on the necessary fuel and nutrient sources for daily activities.

Today, those same instincts are exploited by food manufacturers. The more we love eating it, the more likely we are to buy it again.

Costly evaluations and engineering operations are conducted by food giants in the fierce competition for business. The result is overly-rewarding culinary experiences that encourage us to overeat. ( 22, 23)

Biochemists who are very good at their jobs are being paid very well to create food products laced with substances that trip our pleasure-meters to the point where reason, logic and common sense can no longer be accessed, and the eating just goes on and on.
7. Junk Food Addiction
Arising from hyper-rewards experienced when eating foods designed to hijack brain chemistry, addiction to junk foods is becoming more common. ( 24)

It doesn't happen to everyone, but some people just cannot stop, and eat the whole bag of chips or box of cookies. A half-gallon of ice cream is gone in a sitting.

Total loss of control with food is addictive behavior, and studies show sugar and some junk foods light up the same pleasure centers in the brain as cocaine. ( 25)

This prospect alone should be enough to scare some sense into most people.

Recap: The take-home message is simple, processed foods pack on pounds and erode your health. Eat real food.

# data[].attributes.attachment_link.description
Eating a diet heavy on processed foods is the quickest way to surrender good health and get sick, fat, or both. It only takes a few years for populations who adopt a Western diet based on processed foods to start coming down with Western illnesses. What is a processed food?

# data[].attributes.attachment_link.title
Processed food had a bad reputation as a diet saboteur

# data[].attributes.attachment_link.readable_text
A processed food is any food that has been altered in some way during preparation.

Food processing can be as basic as:

Not all processed foods are unhealthy but some processed foods may contain high levels of salt, sugar and fat.

What counts as processed food?

Examples of common processed foods include:

breakfast cereals

cheese

tinned vegetables

bread

savoury snacks, such as crisps, sausage rolls, pies and pasties

meat products, such as bacon, sausage, ham, salami and paté

microwave meals or ready meals

cakes and biscuits

drinks, such as milk or soft drinks

Not all processed food is a bad choice. Some foods need processing to make them safe, such as milk, which needs to be pasteurised to remove harmful bacteria.

Other foods need processing to make them suitable for use, such as pressing seeds to make oil.

What makes some processed foods less healthy?

Ingredients such as salt, sugar and fat are sometimes added to processed foods to make their flavour more appealing and to extend their shelf life, or in some cases to contribute to the food's structure, such as salt in bread or sugar in cakes.

Buying processed foods can lead to people eating more than the recommended amounts of sugar, salt and fat as they may not be aware of how much has been added to the food they are buying and eating.

These foods can also be higher in calories due to the high amounts of added sugar or fat in them. Find out more about calories.

How can I eat processed foods as part of a healthy diet?

You have no control over the amount of salt, sugar and fat in processed food but you do have control over what you to choose to buy.

Reading nutrition labels can help you choose between processed products and keep a check on fat, salt and sugar content.

Most pre-packed foods have the nutrition information on the front, back or side of the packaging.

If the processed food you want to buy has a nutrition label that uses colour-coding, you will often find a mixture of red, amber and green.

When you're choosing between similar products, try to go for more greens and ambers, and fewer reds, if you want to make a healthier choice.

There are guidelines to tell you if a food is high or low in fat, saturated fat, salt or sugar.

The guidelines, which are for adults, are:

Total fat

High: more than 17.5g of fat per 100g
Low: 3g of fat or less per 100g

Saturated fat

High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g

Sugars

High: more than 22.5g of total sugars per 100g
Low: 5g of total sugars or less per 100g

Salt

High: more than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)

If you are trying to cut down on saturated fat, try to limit the amount of foods you eat that have more than 5g of saturated fat per 100g.

Red and processed meat can be high in saturated fat. We are advised not to eat more than 70g a day.

If you're pregnant, find out what food you should avoid.

# data[].attributes.attachment_link.description
A processed food is any food that has been altered in some way during preparation. Food processing can be as basic as: Not all processed foods are unhealthy but some processed foods may contain high levels of salt, sugar and fat.

# data[].attributes.body
https://www.healthline.com/health/food-nutrition/processed-foods-to-avoid#4

# data[].attributes.attachment_link.readable_text
What Is Processed Food?

Ideally, we'd shop the farmers' market every day for fresh, local foods, and make all of our goodies from scratch. In reality, we live far from our food sources, have to buy foods we can store on the shelf, and barely have time to eat dinner, much less prepare it.

Processed foods are convenient, and not all of them are bad for you: pre-chopped vegetables, or fruits canned in their own juice, are just two examples.

Sometimes, however, convenience can mean large amounts of hidden sodium, fats, and sugar, which are always bad news. Read on to learn which processed foods to avoid and why.

What processed foods do you avoid in the grocery store?

Bacon

Bacon contains high levels of sodium, which can lead to high blood pressure. And sodium is just the beginning.

Part of the reason why bacon is so delicious is because it's loaded with saturated fat. Saturated fat is linked to heart disease and obesity. Danger also lurks in virtually all store-bought bacon because of how many preservatives it contains, which are related to every health concern from headaches to cancer.

Granola Bars

Consider the granola bar, also known as the cereal bar. They are stuffed with hearty grains and packaged in boxes featuring mountains and sunrises. So wholesome!

Too bad granola bars are also loaded with added sugars, which digest quickly and don't satisfy hunger for long. Despite their healthy marketing image, granola bars don't offer much in the way of good nutrition. Avoid them for their high simple-carbohydrate count and the long ingredient list filled with difficult-to-pronounce words.

Instant Ramen

Most college students have had the experience of powering through finals week fueled only by ramen and cheap coffee. Warning: Do not continue this habit beyond your senior year. Better yet, stop now.

A packet of ramen can contain nearly 2,000 milligrams (mg) of sodium, which is 500 mg more than the American Heart Association 's daily recommended intake. That boosts blood pressure, which could lead to stroke. Additionally, with simple carbohydrates making up most of the other ingredients, ramen provides almost zero nutritional support. You should also check out the amount of fat in ramen noodles. Who knew so many unhealthy things could come in such a small package!

As a healthy meal, instant ramen gets a failing grade.

Dried Fruits

You might reach for a handful of raisins or a few spears of dried mango to satisfy a sweet tooth. There's probably a really good reason they are so satisfying. These dried fruits are a better option than Skittles, since they have a good amount of fiber, vitamins, and minerals. Be careful with the portion, however - even a small portion carries a high-calorie, high-sugar punch.

The extra sugar also promises weight gain. If you eat more than your body needs, it adds to your body's fat store.

Flavored Nuts

Flavored nuts have a shelf of their own in the sounds-good-for-you-but-isn't pantry.

Whether they are maple-flavored, soy sauce- and wasabi-dusted, or coated in toffee, flavored nuts are packed with extra salt and sugar. This extra salt and sugar can lead to weight gain, diabetes, and high blood pressure.

Their sticky, sugary goodness also makes them the enemy of healthy teeth.

Fruit Snacks

An enemy of both your teeth and waistline, fruit snacks may be the grocer's most inaccurately named food. Most varieties are packed with high fructose corn syrup and cane sugar - which could lead to weight gain, which can increase your risk for diabetes - and contain only a drop of actual fruit ingredients.

Their extra sugar and gelatinous ingredients also stick to teeth, providing an ideal environment for bacteria to create cavities.

Margarine

There was a time when margarine was considered the healthy alternative to butter. However, the truth is that some margarine contains a lot of trans fats, which is considered more unhealthy than any other fat, including saturated fats.

Trans fats increase bad cholesterol, which can lead to heart disease and stroke. Although the link between trans fatty acids and cancer is unclear, Johns Hopkins Medicine is just one institution that suggests lowering these fats as a part of their dietary recommendations for cancer patients and survivors.

Microwave Popcorn

There's nothing wrong with popcorn (as long as you go easy on the salt and butter) and there's nothing wrong with microwaving food. So what's so bad about microwave popcorn?

It's in the bag. Perfluoroalkyls are just one class of chemical found in microwave popcorn bags. Studies have linked perfluoroalkyls with health problems as diverse as kidney disease and poor semen quality.

Ketchup

"Catsup" or "ketchup"? No matter where you stand on the spelling debate, America's favorite condiment spells bad news.

While a little dollop of ketchup is fine, the amounts we slather onto our burgers and fries is problematic, as is the frequency.

The tomatoes in ketchup are so diluted by sugar and salt that they offer no natural value. With most of the calories in ketchup coming from sugar, you might as well sprinkle your fries with sugar!

Frozen Dinners

Frozen dinners are the next best thing to takeout: a complete meal of vegetables, entrée, and starch, all on one plate, right out of the microwave.

However, frozen dinners are often loaded with sugars, fat, and sodium. Those additives can lead to weight and heart problems. They can also raise your blood pressure, putting you at danger for stroke. If you do get frozen meals, focus on organic meals with an ingredient list full of foods you recognize.

All Things in Moderation

Processed foods are not a modern convenience - they've been around since the first barrel of salt-pork sailed across the Atlantic. They provide convenience and give us access to foods that would otherwise perish in transit.

Enjoy them in moderation, and use your common sense. Check the nutrition labels to avoid anything high in fats, sugars, and chemicals you can't pronounce. Be sure to make fresh, simple ingredients the focus of your diet.

# data[].attributes.attachment_link.description
Ideally, we'd shop the farmers' market every day for fresh, local foods, and make all of our goodies from scratch. In reality, we live far from our food sources, have to buy foods we can store on the shelf, and barely have time to eat dinner, much less prepare it.