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Eating healthy isn’t always easy. Expert-recommended diets often emphasize fresh, whole foods and home-cooked meals. But that can be expensive and time-consuming. Highly processed foods are often cheap and convenient. But they also tend to be high in calories, added sugar, saturated fat, and salt, and low in fiber.
Most foods that we eat are processed to some extent. They’re modified from how they exist in nature. Chopping, grinding, drying, cooking, and freezing are all forms of food processing. Some forms of processing are good for your health. For example, cooking meat and pasteurizing milk can help prevent foodborne diseases. But if your food is processed too much, it may be harmful to your health.
Ultra-processed foods are those that have undergone the greatest level of processing. As a general rule, ultra-processed foods are those that have been made using additives, ingredients that you wouldn’t likely have in your home kitchen. These include things like hydrogenated oils, isolated proteins, and high-fructose corn syrup. Ultra-processed foods are often made using industrial processes that you can’t easily do at home.
Ultra processed foods are designed to be low cost and have long shelf lives. They’re tasty, convenient, and ready to eat. Having too much of these in your diet may result in overeating and can be harmful to your health.
If consuming ultra-processed foods and drinks might make you want more, does that mean you can get addicted to them? Right now, it’s not clear whether ultra-processed foods are addictive. But some studies suggest they might be.
A healthy weight lowers your risk for chronic diseases, like diabetes, heart disease, and certain cancers. It can also help you stay more mobile as you age.
The definitions of overweight and obesity are based on body mass index, or BMI. BMI is based on your height and weight. Overweight for adults is a BMI between 25 and 29.9. Obesity is a BMI of 30 or greater.
To lose weight, experts suggest taking in about 500 fewer calories than you burn per day. This should get you to about one pound per week of weight loss.
The best diet is the one that you can stick with. It should be balanced and provide a variety of fruits and vegetables, whole grains, lean meats, and dairy or dairy alternatives
Physical activity helps you burn off the calories you consume. Studies have found that it’s critical for maintaining a stable weight.
Creating new habits can help you lose and maintain your weight. Weigh yourself regularly to see if you’re meeting your weekly goals. You can use an app or journal to track your physical activity and food intake. Some devices can automatically track and record your activity. Calculate whether you’re burning more calories than you’re taking in.
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