- Ultra-processed foods are everywhere but tend to be low in nutrients and fiber.
- A dietitian shared how to grab a quick low-UPF lunch at your favorite chain.
- Prioritize lean protein over processed meat and include a good source of fiber, she said.
A dietitian shared three principles to follow if you want to cut down on ultra-processed foods but rely on fast food chains.
There's no set definition of UPFs, but they tend to be low in nutrients, and made hyper-palatable using ingredients and processes that you wouldn't find in a regular kitchen. This can lead to overeating and weight gain.
UPFs make up around 70% of the US food supply, and products can include the obvious soda, candy, to most store-bought sauces and even some wholewheat bread and yogurt.
Despite the associated health risks of eating UPFs, it's tough to avoid them while eating out. But it is possible to make healthy choices like you would at home, Kat Garcia-Benson, a dietitian based in Texas who works with Top Nutrition Coaching, told Business Insider.
Garcia-Benson encourages people to feel empowered by their food choices rather than feeling guilt and shame if they're not able to eat perfectly.
"We can prioritize nutrient-dense foods and at the same time, we can move on that spectrum depending on what's available, what's accessible," she said.
Garcia-Benson shared three principles to follow if you want to cut down on UPFs but need to eat out.
Choose a lean protein
Garcia-Benson recommends prioritizing a lean source of protein, such as grilled chicken, baked fish, or beans, over processed meats like sausage and bacon.
"If you're wanting to support your health long-term. If you're wanting to have a meal that maybe feels a little bit lighter and gives you a little bit more energy, we're going to focus on the lean protein," she said.
Processed meats have been linked to a higher risk of colorectal cancer, which is rising in younger people.
Evidence shows that eating even small amounts of processed meat on a regular basis increases the risk of the disease, according to The American Institute for Cancer Research.
Include fiber
Another priority for Garcia-Benson is adding some kind of vegetable or another good source of fiber to every meal.
"I work a lot in the digestive health field, and so fiber is a big focus of mine when working with clients," she said.
Fiber, which is found in plant foods such as fruits, vegetables, legumes, whole grains, nuts, and seeds, is crucial for digestive health. It feeds the "good" bacteria in the gut, which are linked to smoother digestion and overall health.
UPFs tend to be low in fiber and high in fat, salt, and sugar because they're manufactured to be ultra-palatable. So by prioritizing fiber in your meal, you'll naturally eat fewer UPFs.
Think about the meal's purpose
When deciding what to order, it's important to think about what your nutritional needs for the rest of the day are, Garcia-Benson said.
"What you need that meal to do for you will oftentimes determine what would be the best choice for carbohydrates," she said. If you're going to be sitting at a desk for the rest of the day, you might opt for a salad. But if you're about to work out, you might want to include some more carbs for an energy boost.
"I like to focus on what to add versus what to take away," Garcia-Benson said.