I don't eat ultra-processed food That indicates avoiding ready-to-eat treats such as biscuits, pastries, and chips, steering clear of carbonated beverages, not including boxed cereals or muesli, and staying away from store-bought loaves.
“Okay, what exactly do you consume?” you might inquire. It’s a valid question. Even though my dietary habits could come across as extremely limited and perhaps not very enjoyable, I genuinely enjoy a highly diversified diet filled with fascinating and tasty meals. — and cutting out ultra-processed food (or UPF) really doesn't limit your options as much as you may think. You don't even have to do without sweet, rich and delicious treats — more on that later.
Typically, my eating habits depend heavily on consuming a broad assortment of vegetation While I also consume meats such as chicken and fish several times a week, eating an assortment of plant-based foods significantly benefits your gut microbiome. Scientists now argue that this diversity within your diet plays a crucial role in your general health and may affect your likelihood of contracting long-term diseases.
However, that doesn’t imply I’m always dashing to the store for more fresh produce like fruits and veggies—or frequently discarding perishable items because they didn’t get consumed before spoiling.
One of the simplest, healthiest, and least expensive methods to adhere to a nutritious diet is the Mediterranean diet Or, for a diet free from ultra-processed items, consider including canned goods. These offer convenience, an extended storage period, and excellent cost-effectiveness. Additionally, rest assured that these products retain all their essential nutrients—they’re designed not to lose them! Below are some canned options I regularly consume as part of my nutritious eating plan.
1. Chickpeas
Packed with essential nutrients and containing minimal saturated fats, chickpeas form an integral part of my eating routine. These legumes supply dietary fiber, proteins, vitamins, and minerals which contribute to numerous health advantages such as enhancing digestive processes, aiding in weight management, and lowering the likelihood of diseases occurring. Additionally, they possess remarkable adaptability and can easily be transformed into a crunchy treat just by baking them in the oven. turned into hummus Or perhaps a chocolate mousse — see the recipe here .
2. Beans
There’s a broad assortment of beans, with each type considered a distinct plant. If you aim to boost the quantity of plants in your diet for health reasons, I aim to consume at least 30 of them each week. It’s definitely worthwhile to stock up on these.Beans serve as an excellent source of fiber and protein, along with other crucial nutrients such as iron and potassium. magnesium In addition to being delicious on their own or when added to stews and stir-fries, White beans can also be used to make hummus. And there are numerous types: butter beans, pinto beans, cannellini beans, black beans, and kidney beans, just to mention a few.
3. Tomatoes
Of course, you don’t have to follow a particular healthy diet to be familiar with chopped tomatoes. Canned tomatoes retain all the nutrients found in fresh ones. Tomatoes are rich in lycopene, a potent antioxidant and a distinctive red carotenoid that benefits our well-being. might even lower the chances of developing certain types of cancer Ideal for making bolognese sauce, lasagne, pasta dishes, or your own homemade pizza.
4. Pineapple
Sure, this comes down to individual preference. In my opinion, pineapples are the most delicious fruits available for purchase (although medjool dates offer strong competition). Similar to canned tomatoes mentioned earlier, a tin of fruit is equally nutritious as its fresh counterpart, provided no additives have been included.
5. Tuna
Tinned tuna has almost the same nutritional benefits as fresh tuna, both offering a low-calorie option that’s abundant in protein along with essential vitamins, minerals, and amino acids. Another canned seafood I enjoy is anchovies—when cooked gently alongside shallots and lemons, they dissolve away, leaving behind an incredibly savory umami flavor.
What alternative ways can one use to purchase nutritious foods that have a lengthy storage duration?
There are numerous alternative methods for stocking up on plants, fruits, and veggies that will remain nutritious over an extended period, just like their fresh counterparts. You might consider purchasing items such as jarred beetroot, olives, artichokes, and gherkins.
Next up is the freezer section. In my household, we frequently use frozen veggies such as peas, sweetcorn, and spinach. These items are easy and fast to prepare directly from their frozen state and come loaded with essential nutrients.
Finally, consider dark chocolate. It has the same staying power as other types of chocolate but offers better health benefits. Premium varieties have lower sugar content and fewer highly processed components compared to milk chocolate, and they're abundant in flavonoids. As stated by Healthline, these compounds belong to a broader category called polyphenols, thought to aid in preventing or managing various ailments linked with inflammation and oxidative stress. Such issues encompass cancers, cardiovascular diseases, and cognitive deterioration associated with aging. Use dark chocolate for making delightful, sugary dishes like this chocolate mousse .
