Pro Cheer Health: What Are Ultra-Processed Foods? (And How to Stop Eating Them)
Almost all foods that we consume today can be considered "processed foods," but there is one group of processed foods you need to avoid because of their health risks. These are called ultra-processed foods.
As professional cheerleaders, maintaining your health is necessary to keep up with your pro cheer day. And to maintain optimal health, you need to check your food choices. It's common knowledge that fruits and vegetables are good for you. But sometimes you have limited time to buy fresh ingredients or cook your own food, which compels you to choose products that are ready to eat or drink. You also tend to eat in fast-food restaurants because waiting takes less time.
Still, these restaurants mostly use highly processed and less nutritious ingredients. These ingredients, including instant foods and drinks, are classified as ultra-processed foods.
What Are Ultra-Processed Foods Anyway?
A group of researchers created a classification system called NOVA that categorizes foods and products according to the type and purpose of processing.
On one end of the NOVA classification spectrum are unprocessed or minimally processed foods like fruits, leaves, eggs, or milk. These foods can be freshly eaten, dried, boiled, or altered by different processes as long as no other substances like salt, sugar, or oil are added.
On the other end of the spectrum are ultra-processed foods, which are "industrial formulations with five or more ingredients." Common ultra-processed products include sodas, sweet snacks, ice cream, mass-produced bread, powdered or microwavable meals, hotdogs, and instant soups and noodles.
How Can Ultra-Processed Foods Affect Your Health?
Did you know that most calorie intake in America comes from ultra-processed foods? These heavily processed foods contain more sugar, fat, and additives, which have potential adverse health effects.
Ultra-processed foods are dense in calories and very addicting, so we consume more calories than we realize. Because of the increased carbohydrate and fat intake, people eating ultra-processed foods tend to gain weight. Unhealthy levels of sugar can also lead to obesity and diabetes.
Artificial trans fats present in ultra-processed foods raise the level of bad cholesterol in the body, which increases the risk of heart disease and stroke.
How Pro Cheerleaders Can Quit Ultra-Processed Foods
Avoiding these ultra-processed foods is the best way to avoid high levels of sugar and trans fat. Here are some things that you can do to reduce your ultra-processed food intake.
- Buy minimally processed foods. Opt for healthier and less processed foods like canned fish, veggies and fruits, salted nuts, and cheese. These foods may contain food additives for preservation, but they are just as healthy.
- Cook meals at home. Allot some of your time cooking and choose minimally processed ingredients. If you don't have enough time, you can make your own frozen meals and eat them later.
- Check the label. Avoid products with a long ingredient list as it tends to be more processed. But note that not all canned or preserved foods are ultra-processed.
Conclusion
It may be challenging at the start, but just slowly reduce your ultra-processed food intake. Then, with diligence, you can successfully replace your diet with a healthier one. Remember that healthy food choices help you maintain optimal health.
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