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Thursday, May 30, 2019 - 15:07
Think about your kitchen right now.  How much of the food at home is processed?  Are there boxes in the pantry and commercially prepared meals in the freezer? Before your next trip to the grocery store, FitClub has information that might lead you away from the prepared grocery aisles and into the produce section.  Preparing your own meals with fresh ingredients might be more time consuming, but it is definitely worth it when you consider the risks associated with processed foods.


  • The risk of overeating. Processed foods generally contain more sodium and added sugar than homemade dishes.  These additives extend the shelf life of the food and add flavor.  If you really look at the shockingly small serving sizes on the labels, you’ll notice how likely you might be to consume more than one serving size.  If you’re not carefully measuring your serving sizes and exercising the self control necessary to refrain from a second helping, you could be doubling or even tripling the amount of calories you’re eating in any one meal.

  • More calories, less food. A study conducted by the National Institute of Health found that people that ate a diet high in processed foods gained an average of two more pounds in two weeks than those that ate a diet largely consisting of fresh, unprocessed food.  The extra calories had no nutritional value and primarily consisted of carbs and fat. Whether weight loss is your goal or not, junk calories aren’t creating a healthier lifestyle.

  • Increased risk of heart disease and cancer. A study recently published by JAMA Internal Medicine found that a diet heavy on prepared foods also disproportionately increases your chances of certain types of cancer and heart disease.  The researchers believe this is due to the foods having fewer nutrients and more additives.


It’s not easy to completely forgo processed foods.  Prepared foods are generally ready to eat, sometimes cheaper than the ingredients to prepare an entire meal, and can actually taste pretty good.  But if you’re not willing to accept the associated risks, there are ways to eliminate prepared foods without losing your time and money.

Doing meal prep on an evening when have time can help you save both time and money.  When you plan your meals and take time to adequately prepare foods, you will have less food waste and have your own home cooked, ready to eat food on a busy evening.  Experimenting with spices and flavor combinations can lead you to your new favorite, tasty meal without the unnecessary additives that lead to health risks and unwanted weight gain.  By including your family and friends, you can use the time in the kitchen to connect with your social circle and bring your children into a healthier way of eating and enjoying food.

Making the change to a diet that consists of mostly real food takes a little practice but yeilds lots of reward!