Ultra Processed Food (final version)
What are they & why should we avoid them
Ultra-processed foods contain fewer nutrients, more fat, and more carbohydrates.
Many college students rely on processed or even ultra-processed foods to get through the day.
However, many of us don't know about ultra-processed foods.
Another reason for college students to live on ultra-processed foods is...
we don't have enough time to cook every meal.
People now have less and less patience in cooking from scratch...
How should we avoid ultra-processed foods while saving time in cooking?
Learn to spot ultra-processed foods
Read food labels
According to weight and listed in descending order, this information lists each ingredient in the product. Look for words that suggest:
Added sugar
• Brown sugar
• Corn sweetener
Artificial sweeteners
• Sucralose
• Aspartame
Let's try to eat at least one type of unprocessed food every day!
Quick-to-cook & healthy recipes
Photo by CA Creative on Unsplash
Photo by CA Creative on Unsplash
Baked Salmon
Prep/Total Time: 30 min
Ingredients:
salmon fillet
butter
chicken broth
lemon juice
pepper
dried tarragon
Photo by Sonny Mauricio on Unsplash
Photo by Sonny Mauricio on Unsplash
Quinoa Salad
Prep/Total Time: 30 min
Ingredients:
water
quinoa, rinsed
fresh broccoli
zucchini
carrots
salt
lemon juice
olive oil
Photo by Olga Kudriavtseva on Unsplash
Photo by Olga Kudriavtseva on Unsplash
Overnight Oatmeal
Prep Time: 10 min
Cook Time: 7 hours (put it in a fridge to let it sit overnight)
Ingredients:
milk
steel-cut oats
fresh fruit
ground cinnamon
brown sugar
References
Adams, J., & White, M. (2015). Characterisation of UK diets according to degree of food processing and associations with socio-demographics and obesity: Cross-sectional analysis of UK National Diet and Nutrition Survey (2008–12). International Journal of Behavioral Nutrition and Physical Activity, 12(1). https://doi.org/10.1186/s12966-015-0317-y
Bandurski, K. (2022, February 10). 40 healthy recipes any college student can master. Taste of Home. Retrieved November 29, 2022, from https://www.tasteofhome.com/collection/easy-healthy-college-meals/
British Heart Foundation. (n.d.). Ultra-processed foods linked to early death. BHF. Retrieved November 23, 2022, from https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/behind-the-headlines/ultra-processed-foods#:~:text=Examples of ultra-processed foods,whisky%2C gin%2C and rum.
Fondevila-Gascón, J.-F., Berbel-Giménez, G., Vidal-Portés, E., & Hurtado-Galarza, K. (2022). Ultra-processed foods in university students: Implementing Nutri-Score to make healthy choices. Healthcare, 10(6), 984. https://doi.org/10.3390/healthcare10060984
Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T., Chen, K. Y., Chung, S. T., Costa, E., Courville, A., Darcey, V., Fletcher, L. A., Forde, C. G., Gharib, A. M., Guo, J., Howard, R., Joseph, P. V., McGehee, S., Ouwerkerk, R., Raisinger, K., … Zhou, M. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of AD Libitum Food Intake. Cell Metabolism, 30(1). https://doi.org/10.1016/j.cmet.2019.05.008
Kuhns, A., & Saksena, M. (2017). Food Purchase Decisions of Millennial Households Compared to Other Generations. Economic Information Bulletin, No. (EIB-186), 57. https://doi.org/10.22004/ag.econ.291931
McManus, K. D. (2020, January 9). What are ultra-processed foods and are they bad for our health? Harvard Health. Retrieved November 23, 2022, from https://www.health.harvard.edu/blog/what-are-ultra-processed-foods-and-are-they-bad-for-our-health-2020010918605
Roasted zucchini, Baby Bella mushroom with sun-dried tomatoes. Caribbean Green Living - Delicious recipes, Meal Planning & Cooking Tips. (2022, November 20). Retrieved November 29, 2022, from https://www.caribbeangreenliving.com/roasted-zucchini-baby-bella-mushroom-with-sun-dried-tomatoes/
Sadlier, A. (2021, September 6). Americans experiencing cooking fatigue while stuck at home during the pandemic. SWNS Digital. Retrieved November 27, 2022, from https://swnsdigital.com/us/2020/08/many-americans-are-experiencing-cooking-fatigue-while-stuck-at-home-during-the-pandemic/
Schomaker, J. (2021). Natural & Ultra-Processed Foods (NUPF) database [Data set]. Zenodo. https://doi.org/10.5281/ZENODO.4601555
U.S. Department of Health and Human Services. (n.d.). How to read food and beverage labels. National Institute on Aging. Retrieved November 23, 2022, from https://www.nia.nih.gov/health/how-read-food-and-beverage-labels
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