Processed Foods Guide: What to Avoid and What to Add

Table of Contents

Quick Rule of Thumb

Animal Products to Avoid

Vegan Products to Avoid

Animal Products to Limit

Plant-Based Whole Foods to Add

Quick Rule of Thumb

Read ingredient lists! If it has more than 5 ingredients or ingredients you can’t pronounce, it’s probably highly processed/not good for you! Choose foods that look like they do in nature or have minimal, recognizable ingredients.

Animal Products to Avoid

Highly-Processed Meats:

• Bacon, ham, sausages, hot dogs
• Deli meats and cold cuts (turkey, roast beef, etc)
• Pepperoni, salami, chorizo
• Jerky with added preservatives/sugar
• Canned meats (spam, potted meat)
• Chicken nuggets, fish sticks, burgers (breaded/pre-made)

Highly-Processed Dairy:

• American cheese, cheese spreads, cheese whiz
• Flavored yogurts with high sugar content
• Ice cream with artificial ingredients
• Non-dairy creamers with artificial ingredients
• Highly processed protein powders with many additives

Other Highly-Processed Animal Products:

• Imitation crab
• Fish with heavy breading or sauces
• Pre-marinated meats with preservatives

Vegan Products to Avoid

Highly-Processed Vegan Products:

• Vegan meat substitutes (impossible burgers, veggie patties, etc)
• Vegan cheese with many additives
• Plant-based nuggets, burgers with long ingredient lists
• Packaged vegan desserts and sweets
• Instant flavored oatmeal packets
• Sugary plant-based milks with additives
• Refined white bread, pastries, crackers
• Chips, cookies, candy (even if vegan)
• Soda and sweetened beverages
• Boxed cereals with added sugars
• Instant noodles and packaged meals

Refined/Highly-Processed Grains:

• White rice, white pasta, white bread
• Most breakfast cereals
• Crackers and pretzels
• Granola bars with added sugars

Animal Products to Limit

Fresh Meats & Fish:

• Fresh cuts of beef, pork, lamb
• Whole chicken, turkey (not pre-seasoned)
• Fresh fish and shellfish
• Max 3 servings per week if you eat meat

Quality Dairy:

• Plain Greek yogurt
• Natural cheeses (cheddar, mozzarella, etc)
• Milk without additives
• Max 2 servings daily if you consume dairy

Quality Eggs:

• Fresh whole eggs
• 3-4 eggs per week, max 7 per week

Plant-Based Whole Foods to Add

Vegetables:

• All fresh vegetables
• Frozen vegetables without sauces
• Aim for: 3-5 servings daily

Fruits:

• All fresh fruits
• Frozen fruits without added sugar
• Aim for: 2-4 servings daily

Legumes & Minimally Processed Proteins:

• Dried or canned beans/lentils
• Plain tofu, tempeh
• Aim for: 1-2 servings daily

Whole Grains:

• Brown rice, quinoa, oats
• Whole grain pasta and bread (unrefined, minimal ingredients)
• Aim for: 2-4 servings daily

Nuts & Seeds:

• Raw or dry roasted nuts
• Seeds (chia, flax, hemp, pumpkin)
• Aim for: 1 ounce (small handful) daily

Healthy Fats:

• Avocados
• Olive oil, Coconut oil
• Aim for: 1-2 servings daily

Happy Eating!