Processed foods are usually high in added sugars, artificial sweeteners, unhealthy fats, and empty calories.  In addition, they are engineered by food manufacturers to make you want to eat more.  They are much more likely to cause cravings (and overeating) than whole and minimally processed foods.

To manage your weight, limit refined grains such as white bread, white pasta, white rice, breakfast cereal, crackers and chips, doughnuts, cookies, cakes, and pastries.

Avoid foods with added sugar.  To distinguish added sugars from naturally occurring sugars in the food you eat, start by reading the ingredient lists. You’ll need to be a clever food detective since there are more than 60 different names for sugars that are added to processed foods and beverages.  And they’re all pretty much the same thing as far as your body is concerned – not healthy if consumed in excess.

Once you become familiar with all the different names for added sugars, go through your pantry and fridge. Take note of everything that has any form of sugar listed as one of the first three ingredients, as well as products that list some form of sugar more than once. Do your body a favor – stop buying them and limit consumption of these highly processed foods.

Check out this incredibly delicious and nutritious healthy homemade granola made with whole grains, unrefined oil and naturally sweetened. It makes an awesome snack, topping for yogurt, or breakfast (with added milk of choice).

Lorraine Matthews-Antosiewicz, MS, RD


Have you gotten away from healthy eating during the pandemic? I can help you find simple ways to get back on track so you can feel better, have more energy, and lose some weight.

LET’S TALK.   I look forward to speaking with you.

If you need help creating a healthy eating plan, give me a call @ 732-494-1149.

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