10 easy, cheap, and healthy pantry swaps to help you cut out ultra-processed foods that you probably haven’t thought of. Plus, tips to help you stay on track!
Making the swap from ultra processed foods to whole foods takes a serious amount of commitment and effort, but the results are definitely worth it. When you watch your health transform and see the price of your grocery bill dropping, you’ll never want to turn back!
From Scratch Granola instead of Processed Cereal
Nearly all types of store bought breakfast cereal are extremely processed… just about as ultra-processed as you can get, actually. That’s why I do my best to avoid it and make homemade granola instead! Homemade granola is SO easy to make, and it will last multiple weeks in your pantry, so you can make a big batch to have on hand at all times!
Homemade Desserts instead of Packaged Sweets
Does this one seem weird to you? Maybe you’re thinking “Wait, I’m not supposed to make cookies! Shouldn’t I stop buying and eating cookies all together?”
Well sure, I guess you could just throw away all packaged sweets that you have in your pantry and completely stop eating cookies in general, but I’m trying to be realistic here. I know, for one, that when I want to eat a sweet treat after dinner, I’m going to find a sweet treat. When I want somethings sweet, it doesn’t matter if I find something made with real, healthy ingredients, or if it’s those ultra-processed cookies in the pantry, I’m going to find something to snack on! What I find works best for me is to have a few homemade treats on hand so that I’m not tempted to reach for something with undesirable ingredients. I mighta as well have something made with grass-fed butter, fresh milled wheat, and pure cane sugar instead of canola oil, bleached flour, and high fructose corn syrup.
This is a huge tip for avoiding ultra processed foods— have homemade treats on hand instead! Homemade cookies keep exceptionally well in the freezer, and it’s so easy to pull out one or two in the evening, pop them in the toaster oven, and have along with a glass of milk.
Fresh Milled Wheat instead of Store Bought Flour
Now this one might seem a little far out there for some, but it truly is my #1 recommendation to help cut processed foods out of your life and improve the health of your family. Fresh milled wheat is incredibly nutritious, as compared to refined flour which is nearly void of nutrients, is processed, is often bleached, and is usually enriched to make up for the nutrients which are lost when flour is stored on the shelf. Even whole wheat flour that is bought in the store, although having slightly more fiber, is still missing so many vital nutrients that you could get from grinding your own flour and using it while it’s fresh. If you’re wanting more information on the benefits of fresh milled wheat, I recommend this resource to learn more! It’s a bit of an investment to buy a wheat grinder, but it will pay for itself over and over again if you use it consistently.
Real Chocolate instead of Candy Bars
This goes along the same lines as the last point… chocolate does not have to be bad for you. Moderation is important, of course, but a square or two of dark chocolate can actually be good for you! According to this source, chocolate can improve your mood, help with this, and help with that.
Instead of having various ultra processed candies in your pantry to snack on, try having a few high quality bars of chocolate in your pantry instead. I think you’ll be amazed at how much more satisfying real chocolate is than a highly processed candy bar. Many candy bars have an incredibly long and complicated ingredients list, so instead, look for real chocolate with the fewest possible ingredients— maybe just two or three!
This is one point that is going to be more expensive than buying cheap, ultra processed chocolate. But please hear me.. it is SO worth it. You’ll also probably find yourself eating a lot less of the more expensive chocolate, simply because it is so much more satisfying than the ultra process candy bars!
You can put some of the money you’re going to save on the other things to splurge on some real chocolate with just a few simple ingredients.
Popcorn Kernels instead of Microwave Popcorn
Those microwave popcorn packages sure are convenient and tempting, but if you take a look at the ingredient you might just change your mind! Using an air popper or another type of popcorn popping device instead of having microwave popcorn takes it from a not-so-healthy snack to a healthy snack with very little effort! Melt some grass-fed butter on there, sprinkle some salt, and you have yourself a tasty movie snack.
Homemade Spice Mixes instead of Spice Packets
Those packets of pre-mixed spices are usually filled with undesirable ingredients. It’s time print out a few tried and true spice mix recipes and have them on hand so that you can mix up a batch of taco seasoning at a moments notice!
Natural Peanut Butter instead of Ultra-Processed Peanut Butter
Do the oils in your peanut butter separate to the top of the jar when left in the pantry for a while? This is a good indicator of whether or not you’re buying natural peanut butter. When manufacturers make highly processed peanut butter, they add things like sugar, sunflower oil, canola oil, and other ingredients to keep you from having to stir your peanut butter.
I’m not going to lie, this will probably take some getting used to if your accustomed to buying highly processed peanut butter! The added sugars and oils make processed peanut butter downright addictive. But again, if you just give this one month. Just one. Your taste buds will adjust, and you’ll find yourself reaching natural peanut butter just as much as you ever reached for the highly processed stuff.
Homemade Hot Chocolate instead of Hot Chocolate Packets
Homemade hot chocolate is so much tastier than packaged hot chocolate! You can whip up a big batch on the stovetop for your whole family, or just make one cup just for yourself. It only takes some simple pantry staples to make homemade hot chocolate instead of the ultra-processed package hot chocolate.
Rolled Oats instead of Oatmeal Packets
If you’re in the habit of using quick, flavored oatmeal packets for breakfast instead of cooking oats the old fashioned way, you may want to reconsider! Buying rolled oats is not only cheaper, but you can control the ingredients which enter your oatmeal, making it a much healthier option. Try adding fresh strawberries and cream to your oatmeal, or perhaps cinnamon and real brown cane sugar! My very favorite things to put in oatmeal are a big scoop of natural peanut butter with a healthy drizzle of raw honey.
Just try it for one week. My guess is that by cutting out the artificial ingredients in oatmeal packets and replacing them with real food, calories, and nutrients, you’ll start your day feeling fuller, more energized, and more satisfied.
Dried Beans instead of Canned Beans
I do like to keep some canned beans on hand for making a batch of last-minute chili or having some quick refried beans to go along with burritos or tacos, but cooking dried beans is certainly a healthier and more affordable option. Also, it’s extremely easy to do once you get used to it.
And there’s so many more easy pantry swaps to avoid processed foods. Just take a moment to think about the processed foods you usually purchase, and see if you can make it yourself.
Go ahead, go look in your pantry at some of the foods I have listed here. Check those ingredient labels and see what you think. Simple things like oatmeal packets, peanut butter, and even a bag of all purpose flour might really surprise you!
If you feel overwhelmed, just try to take things slowly and remember that every swap makes a difference in your health and in the health of your family.
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