A dietitian whose research on the potential harms of ultra-processed foods has led her to eat fewer of them shared her three favorite quick, minimally processed snacks with Business Insider.
Linia Patel, who is based at the University of Milan, Italy, said people generally eat “far too many” UPFs. Such products tend to be ultra-palatable thanks to their high salt, sugar, and fat content, but low in nutrients and fiber, and, crucially, shelf-stable, and convenient. Eating lots of UPFs has been linked to serious health problems, including cardiovascular disease, obesity, type 2 diabetes, and depression.
Those who want to cut down would be wise to start with snacks. Data published in the journal PLOS Global Public Health in 2023 suggest around a quarter of the average American’s calories come from snacking.
“I try and lean on whole foods for snacks,” Patel said. “But it doesn’t have to be completely ultra-processed free because mine isn’t.”
Given how prevalent UPFs are, she doesn’t think quitting them is realistic.
Here are the healthy, quick snacks Patel has on hand to help her avoid reaching for UPFs.
Popcorn with roasted lentils
Patel’s favorite snack is popcorn, which is a whole grain, meaning it contains nutrients and fiber. Of course, you can buy it, but she pops her own.
She’s always looking for ways to up the nutritional value of her food, so she likes to add some lentils, which are high in fiber and plant-based protein.
“I just get a can of lentils, wash them, flavor them with some olive, some paprika, salt and pepper, and bake them,” she said. She mixes them in with the popcorn and makes a big batch that lasts for a few days.
Nut butter and date sandwich
When she craves something sweet, Patel likes to make a quick “date sandwich” with nut butter and walnuts.
Nuts are whole foods, containing health fats as well as some protein, and require little to no preparation or cooking to eat. Dates are packed with antioxidants and fiber.
To make them, she simply cuts open a dried date and stuffs it with the other ingredients.
Nuts, dried fruit, and dark chocolate
Patel always has healthy snacks in her bag or on her desk. She typically carries around a bag of nuts and dried fruits in case she gets hungry on the go.
She also keeps some dark chocolate on her desk, which is high in antioxidants and counts as one of your 30 plant foods a week, the number many gut health experts recommend.
But be mindful of how much you eat because despite being nutritionally dense, these snacks can be quite high in calories, Patel said.
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