When it comes to eating healthy, one of the most important steps you can take is to reduce the amount of processed foods in your diet.

Processed foods are often high in unhealthy additives, preservatives, and refined sugars, which can contribute to various health problems such as obesity, diabetes, and heart disease. By adopting a clean eating approach and incorporating more whole, unprocessed foods into your meals, you can improve your overall health and well-being. Here are 10 tips to help you reduce processed foods in your diet:.

1. Shop the Perimeter

When you enter a grocery store, you’ll notice that most of the processed foods are situated in the middle aisles. The perimeter, on the other hand, is usually where you’ll find fresh produce, meats, dairy, and other whole foods.

By focusing your shopping on the perimeter, you’re more likely to fill your cart with nutritious options and avoid the temptation of heavily processed snacks and packaged foods.

2. Read Food Labels

Before purchasing any packaged food, take a few seconds to read the label. Look for items with minimal ingredients and choose options that contain whole, recognizable foods.

Avoid products that list refined sugars, artificial sweeteners, and unhealthy fats as the primary ingredients. Familiarize yourself with the most common unhealthy additives and avoid foods that contain them.

3. Cook Meals at Home

Preparing your own meals at home gives you full control over the ingredients you use. Instead of relying on pre-packaged, processed meals, opt for homemade dishes made from fresh, whole foods.

This way, you’ll have a better understanding of what goes into your meals, and you can avoid unnecessary preservatives, excess sodium, and unhealthy fats that are often found in processed foods.

4. Choose Whole Grains

When it comes to grains, opt for whole grains instead of refined grains. Whole grains, such as brown rice, quinoa, and whole wheat, retain their natural fiber and nutrients, providing you with sustained energy and better overall nutrition.

Processed foods often contain refined grains that have been stripped of their nutritional value, so opt for whole grain options when choosing bread, pasta, and cereals.

5. Increase Fruit and Vegetable Intake

Fruits and vegetables are the building blocks of a healthy diet. They are packed with essential vitamins, minerals, and fiber that help support overall health.

By increasing your intake of fruits and vegetables, you’ll naturally crowd out the processed foods in your diet. Aim to fill half your plate with a variety of colorful produce at every meal to ensure you’re getting the essential nutrients your body needs.

6. Opt for Lean Proteins

When choosing proteins, opt for lean options such as skinless poultry, fish, legumes, and tofu. Processed meats such as hot dogs, sausages, and bacon are often packed with preservatives and unhealthy additives.

By focusing on lean proteins, you’ll reduce your intake of processed meats and promote better overall health. Incorporate plant-based proteins into your diet as well, to add variety and additional health benefits.

7. Plan and Prep Meals in Advance

One of the biggest challenges in reducing processed foods is the convenience factor. To overcome this, set aside time each week to plan and prep your meals in advance.

This way, you’ll have healthy, homemade options readily available, even when you’re short on time. By having prepared meals and snacks on hand, you’ll be less likely to reach for processed convenience foods whenever hunger strikes.

8. Stay Hydrated with Water

Swap sugary beverages and processed fruit juices for plain water. Drinking enough water has numerous health benefits and can help reduce cravings for processed foods.

Additionally, many sugary drinks contain hidden sugars and artificial additives that can be detrimental to your health. Stay hydrated by carrying a reusable water bottle with you throughout the day and opting for water as your go-to beverage.

9. Snack on Real Foods

Instead of reaching for processed snacks like chips, cookies, or candy, opt for real, whole food options. Fresh fruit, raw nuts and seeds, Greek yogurt, and homemade energy bars are all healthier alternatives to processed snacks.

Prep your snacks in advance, so you always have nutritious options available whenever hunger strikes between meals.

10. Practice Mindful Eating

Mindful eating involves paying attention to the flavors, textures, and sensations while eating, as well as tuning in to your body’s hunger and fullness cues.

By practicing mindful eating, you’ll become more in tune with your body’s needs and be less likely to reach for processed foods out of boredom or emotional reasons. Slow down, savor your meals, and make eating a conscious and enjoyable experience.