Several studies have linked ultraprocessed foods and chronic health issues.Erin Hooley/The Associated Press
As studies increasingly show links between ultraprocessed foods and multiple diet-related issues, health-conscious Canadians are on the lookout for alternatives. Globe and Mail health reporter Kelly Grant tried to see if it could be done. Over the course of a week, her family of five tried to cut out ultraprocessed foods entirely, poring over lengthy ingredient lists and cooking more meals from scratch.
We asked Globe readers to share their tips on how they’ve been trying to cut out UPFs from their diet, and how they make it work for their varied lifestyles.
From meal prepping models to handy kitchen gadgets, here’s what you told us is working for you.
My family of five tried to cut out ultraprocessed foods for a week. Here’s what we learned
We have traded processed cold-cut meats for the fresh, cooked roast chickens sold at stores like Sobeys, Costco, and Walmart. We cut up the chicken and use it for sandwiches, soups and past dishes. The cost is about the same, but the taste and health benefits are way better! – Patrick Draper, Paris, Ont.
Yes, we’re cutting down, but aiming for progress not perfection. It helps that we’ve always emphasized home cooking. Sometimes you have to mix it up: “homemade” quiche with frozen pastry, nachos with good chips, a frozen margherita pizza with the simplest ingredient list, or teriyaki chicken with bottled sauce – all still healthier than ordering in. – Dawn Steele, Vancouver
Ultraprocessed foods from health reporter Kelly Grant’s pantry and fridge.
Grant and her family spent seven days experimenting only eating non-ultraprocessed foods based on the NOVA classification system.Melissa Tait/The Globe and Mail
We eat our fair share of ultraprocessed foods, especially the teens in our house, but meal planning and home cooking helps us eat more of the less processed foods. We’ve done it since our 20s, when we realized we’d save money, so 25 years later, prepping and planning is just routine. I figure that half-hour of planning on a Saturday saves us a couple hours during the work week that follows – we’re not scrambling for ideas when we’re worn out.
Lunches are mostly leftovers from the night before. Double-batching then freezing the extra batch can also cut down on time, and prepping food on Sunday while listening to music or podcasts can be pleasant.
We’re not perfect, nor are we paragons of virtue. Some months we’re more successful than others – sometimes the inspiration is in short supply faced with putting food on the table every single day! – Dinah Laprairie, Sudbury, Ont.
Even a small increase in ultraprocessed foods can harm cognitive function, study suggests
Invest in an Instant Pot – it will allow for quick preparation of nutritious meals that incorporate dried beans, legumes, fresh or frozen vegetables in unlimited tasty combinations. Whip up a stew in 30 minutes. Make black bean salad for lunches. Make your own hummus. It doesn’t have to be overly complicated nor does it need to require hours in the kitchen. – Gail Mitchell, Ottawa
A lot depends on your starting point. If you’re used to ready meals and are suddenly trying to cook from scratch every day, that’s going to be a big lift. Be kind to yourself! I suggest you dupe your restaurant and ready-made favourites. We have a great little lunch restaurant in town that makes a series of delicious bowls. We have copied several for very satisfying meals at home without the cognitive load of coming up with a recipe ourselves. – Liz Montgomery, Salmon Arm, B.C.
Jenny Kane/The Associated Press
Time is an issue, but it’s also important to appreciate that there’s some adjustment of the palate necessary to appreciate a less-processed diet. But it will happen. Maybe one approach could be to start off with a ‘one night a week’ strategy, perhaps expanding it as some recipes become family favourites. It could become an (entertaining) family tradition. – Robert Adair, Vancouver
In 2007 I developed IBS and was diagnosed with many food sensitivities and allergies. The freezer is my best food friend! I live alone and cook everything from scratch, using only good quality food, and often in large batches. Then I freeze the food in single serving sizes that I can pull out of the freezer when I don’t have time to cook or am too tired. My freezer currently has single portions of various chicken dishes, salmon & beet dishes, various lentil dishes, various green bean dishes, quinoa, roasted potatoes, and soups. It is possible to live without processed foods, eat a healthy diet, and have a busy schedule! – Evelyn Cream, Toronto
We generally buy our food on an “as needed” basis. We plan our meals a day or two ahead, and then buy fresh meat/poultry/fish and vegetables for those meals.
Since it is only my wife and I, we find the above approach easy to do, although it does take some effort. We both love to eat and cook, so we put a priority on buying quality foods and ingredients and spending the time to prepare them. We have found that we feel better by cutting out the sugar and preservatives in our foods, and by eating fresh, simple and clean when possible. – Andrew Butler, Brantford, Ont.
