19 Simple Swaps to Cut Ultra-Processed Foods from Your Diet

Swap 3: Homemade Sauces Over Store-Bought Varieties

Store-bought sauces, including ketchup, salad dressings, and pasta sauces, are often high in sugar, sodium, and preservatives. Making your sauces at home allows you to control the ingredients and tailor them to your taste preferences. For example, a homemade tomato sauce can be prepared using fresh tomatoes, garlic, and herbs, offering a healthier alternative to its store-bought counterpart. Not only does this swap reduce the intake of unnecessary additives, but it also enhances the flavor and nutritional value of your meals. Homemade sauces can be made in bulk and stored for later use, making them a convenient and healthier option.

Swap 4: Natural Sweeteners Over Refined Sugar

Refined sugar is a common ingredient in many ultra-processed foods, contributing to a host of health issues, including obesity and tooth decay. Opting for natural sweeteners, such as honey, maple syrup, or stevia, can help reduce sugar intake while still satisfying your sweet tooth. These alternatives are often less processed and contain beneficial nutrients or antioxidants. For instance, honey has antibacterial properties, while maple syrup contains vitamins and minerals like zinc and manganese. By making this swap, you can enjoy the sweetness you crave without the negative health impacts associated with refined sugar.