Simple Habits for Eating Less Processed Food
Does Nutrition Ever Feel Overwhelming?
Do you ever feel like nutrition is just too complicated? One minute you're told red wine is better than white, the next you're hearing that spinach is better than romaine, or that grains are evil.
Sound familiar?
If all the conflicting advice leaves you feeling overwhelmed, I have a simple habit to help you cut through the noise—and it's not about counting calories or following the latest diet trend.
Instead, try this ONE habit:
Eat more minimally-processed foods.
What Does "Minimally-Processed" Really Mean?
Think of minimally-processed foods as those that are closest to how they appear in nature. The simpler, the better. Examples include:
Sweet potatoes 🥔
Broccoli 🍦
Chicken 🍗
Fresh fruit 🍏
Why is this habit so powerful?
1. More Nutrition, Less Junk
The greater the degree of processing, the more likely a food has lost nutrients—like fiber, vitamins, minerals, and healthy fats—and gained unwanted additives such as sugar, unhealthy fats, sodium, preservatives, and fillers.
Minimally-processed foods are less likely to have those added sugars or preservatives and more likely to give you the nutrients your body needs to thrive. They fuel your busy life, especially if you're a first responder juggling long shifts and family responsibilities.
2. Healthier Outcomes
Research shows that diets rich in minimally-processed foods are linked to lower rates of:
Heart disease ❤️
Cancer 🎗️
Depression 🌧️
Type 2 diabetes 🍩
The more whole foods you eat, the better your body and mind will feel. These benefits are especially important for women and moms balancing the demands of their families and careers.
3. Better Appetite Control
Minimally-processed foods tend to be rich in fiber and protein, which helps keep you feeling full longer—making it easier to manage your calorie intake and avoid overeating. Think about it: A bowl of oats with fresh fruit will keep you satisfied much longer than a sugary cereal bar.
The Big Caveat: You Don’t Have to Eat Only Whole Foods
We get it: Eating only whole foods all the time is a tall order. And honestly? It’s really hard to do.
Instead of aiming for 100% unprocessed or whole foods, think of it like a scale. Foods aren’t either “100% fake” or “fresh-from-the-dirt.” Most foods are somewhere in between.
For example:
Swap sugary yogurt for plain Greek yogurt and add your own honey or fruit.
Replace white bread with whole-grain or sprouted bread.
Choose roasted nuts over salty, flavored nut mixes.
Focus on moving along the continuum—choosing slightly less processed options than what you’re used to. Progress, not perfection, is the goal here.
Not All Processed Foods Are Bad
Here’s the thing: Not all processed foods are bad. Some can actually add value to your life, especially when you’re busy (hello, first responder life!):
Whey protein powder is a convenient and high-quality source of protein.
Tinned fish (like tuna or salmon) is packed with omega-3s and protein.
Emergency nut butter packets are perfect for on-the-go snack attacks.
And remember, cooking itself is a form of processing. It’s not about avoiding all processed foods, but steering clear of the ones engineered to make you overeat—like ultra-processed snacks and drinks that can sit on a shelf for months or years.
Bottom Line: Simple Changes, Big Results
Focus on eating more whole, minimally-processed foods when you can. Aim for balance, not perfection. Small, consistent changes can lead to significant health benefits over time.
Your body will thank you, your energy will improve, and you’ll feel more in control of your nutrition—even with a busy schedule.
For more practical tips and inspiration, follow me on Instagram. You can also explore this resource for additional information on whole-food eating and health.
