Downward angle icon Downward angle icon. Nutritionist Cat Garcia Benson shared how to approach eating out if you want to avoid ultra-processed foods. Kathleen Garcia Benson/Getty Images Ultra-processed foods are everywhere, but they tend to be low in nutrients and fiber. A nutritionist shared how to grab a quick, low-UPF lunch at your favorite chain restaurant. Prioritize lean protein over processed meats and include good sources of fiber, she said.
A nutritionist shares three principles to follow if you want to cut back on ultra-processed foods but still want to turn to fast food chains.
There is no set definition for UPF, but they tend to be low in nutritional value and highly palatable, made with ingredients and processes not found in a typical kitchen. This can lead to overeating and weight gain.
UPF makes up about 70% of the U.S. food supply, and its products include, of course, everything from soda and candy to most commercial sauces and even whole-grain breads and yogurt.
Despite the health risks of consuming UPFs, it’s hard to avoid them when dining out, but you can still make the same healthy choices you would at home, Cat Garcia Benson, a Texas-based dietitian with Top Nutrition Coaching, told Business Insider.
Garcia-Benson encourages people to feel more confident with their food choices, rather than feeling guilty or embarrassed when they don’t eat perfectly.
“You can prioritise nutritious foods but work within that range depending on what’s available and what’s easy to get,” she said.
Garcia-Benson shared three principles to follow if you want to reduce your UPF but still have to eat out.
Choose lean proteins
Garcia-Benson recommends prioritizing lean protein sources like grilled chicken, baked fish and beans over processed meats like sausage and bacon.
“If you’re looking to stay healthy long term, if you want to eat a little lighter and still get some energy, we focus on lean protein,” she said.
Processed meat is known to increase the risk of colon cancer, a risk that is increasing among young people.
According to the American Institute for Cancer Research, there is evidence that eating even small amounts of processed meat on a regular basis increases the risk of cancer.
Contains fiber
Another priority for Garcia-Benson is adding some vegetables or other good sources of fiber to every meal.
“I work a lot in the digestive health space, so I focus a lot on fiber when working with clients,” she said.
Fiber, found in plant-based foods like fruits, vegetables, legumes, whole grains, nuts and seeds, is essential for digestive health. It feeds the “good” bacteria in your gut, improving digestion and improving your overall health.
Because UPF is manufactured to be extremely tasty, it tends to be low in fiber and high in fat, salt and sugar, so prioritizing fiber in your diet will naturally reduce your UPF intake.
Adding fiber to fast food makes it healthier. Maria Siurzkova
Consider the purpose of the meal
When deciding what to order, it’s important to think about what nutrition you’ll need for the rest of the day, Garcia-Benson says.
“What you want to do with that meal often determines the best carbohydrate choice,” she says. If you’re sitting at a desk all day, you might opt for a salad, but if you’re planning on exercising, you might want to eat a few more carbs to refuel.
“I want to focus on what we add, not what we take away,” Garcia-Benson said.
