These 3 Little Words Can Unlock A Healthier Approach To Eating
Instant noodles, mac and cheese and boxes of cereal are pantry staples for a few reasons — they’re relatively low-cost and they can be prepared in a pinch.
Though current diet culture leads us to believe that anything not cooked fresh or labeled organic is unhealthy, nutrition experts said that relying on packaged foods occasionally is not only realistic but isn’t so terrible, either — at least when it’s done mindfully.
‘Add, not subtract’ is the golden rule
The “add, not subtract” approach to eating encourages adding more wholesome ingredients like vegetables, whole grains and lean proteins into your snacks and meals, rather than restricting or eliminating certain items.
“As a whole, we — including nutritionists, scientists and health influencers — have scared people into believing that any food that comes out of a box or bag is ‘bad,’” said certified nutritionist and clinical dietician Kylie Bensley. “However, combining the worlds of both fresh and packaged foods can serve you well. As a dietitian, I incorporate packaged foods frequently into our family meals.”
Packaged foods aren’t just about convenience. They also offer the perk of enjoying your favorite fruits and veggies year-round. Plus, with portion-controlled servings, packaged foods can help reduce waste by preventing overbuying and spoilage of fresh ingredients.
The “add, not subtract” approach gives you the freedom to enjoy these foods occasionally without guilt or restriction. Cutting out certain foods can lead to feelings of deprivation, making you fixate on what’s off-limits, which often triggers restrictive eating and overwhelming feelings. By thoughtfully incorporating packaged foods, you can foster a healthier, more balanced relationship with food.
“It allows flexibility while promoting a positive and empowering approach to meal preparation,” said registered dietician Alex Evink, emphasizing the emotional and psychological perks of the “add, not subtract” approach. “This sets a good example for children as well and teaches them there are no ‘bad foods.’”
How to put the ‘add, not subtract’ strategy into practice
“Typically, packaged foods are higher in preservatives, sodium and sugar, and lower in fiber and protein,” Bensley said. “The preservatives and sodium are common in packaged foods to maintain the taste and quality of the food for as long as possible. Even in stores that don’t use preservatives, like Trader Joe’s, their packaged foods are very high in sodium because it’s used as a more natural preservative.”
While many might shy away from the occasional instant noodles or boxed mac and cheese for dinner, you can still create a balanced plate that offers essential nourishment by focusing on what the meal is missing.
“Improve the quality of your packaged meal by asking yourself two questions: what protein and/or fiber would pair well with this meal, and how can I reduce the sugar and/or salt content of this meal?” Bensley suggested.
If you’re having instant noodles for dinner, boost the nutritional value of your meal by adding a few easy-to-prepare ingredients. Bensley recommended tossing in a boiled egg to add 6 grams of protein, or six shrimp or 3 ounces of chicken for about 20 grams. To help cut down on the sugar and salt content of a packaged meal, she suggested increasing its volume by mixing in fresh or frozen vegetables like diced carrots and peas.
These simple additions won’t just boost the protein and fiber content of your meal — they’ll also keep you feeling full and satiated for longer.
“Consuming meals with these two nutrients delays the absorption of glucose in our bloodstream, which helps to stabilize blood sugars,” Evink said, pointing out the importance of preventing the rapid spikes and drops in blood sugar that can trigger hunger and cravings. Plus, meals rich in protein and fiber can help curb appetite, improve portion control and reduce mindless snacking between meals since you’re less likely to feel the need to reach for something else.
Shop packaged foods like a pro
When shopping for packaged foods, take a moment to read the nutrition labels to make more mindful choices. Look for products that list whole ingredients as their first few ingredients, like cereals that start with oats, nuts and dried fruits, rather than added sugars or synthetic enhancers such as artificial flavors and colors.
“More nutrients are retained in whole ingredients, which offer a stable release of energy,” said Varsha Khatri, a registered nutritionist. “Choose products with no more than 5-10% of the daily recommended sodium intake per serving and contain little to no added sugar to prevent sudden blood sugar spikes.”
Also, when fresh foods are hard to come by due to busy schedules, opt for prepackaged meals fortified with essential nutrients like iron, calcium or B vitamins to help fill any nutritional gaps.
Expert-backed tricks for picky eaters
Boosting the nutritional content in meals for picky eaters often calls for creativity and patience, as they can be sensitive to certain textures or flavors.
“Pureeing mildly flavored veggies like cauliflower, sweet potatoes and butternut squash and adding them to prepackaged sauces adds extra nutrients without sacrificing flavor,” Evink suggested, noting that this method increases fiber and vitamin consumption.
Try substituting Greek yogurt or whipped cottage cheese into sauces, dips and dressings for an extra protein and calcium boost. Incorporate half or 1 cup of Greek yogurt into store-bought tomato sauce, for example, for a creamy, higher-protein pasta sauce that still tastes much like the original.
“Additionally, sprinkle nutrient-dense toppings like chia seeds, nuts, flaxseeds or hemp hearts into smoothies, soups, pasta and oatmeal for extra protein, fiber, omega-3s, vitamins and minerals,” Evink said. “Finding a healthy balance of both convenience and nutrition is a helpful strategy for busy parents to feed their families without compromising overall diet quality.”
