The simplest way to reduce processed foods is to change what’s easiest to grab: keep more whole and minimally processed foods at home, cook a few simple basics in batches, and read labels on the packaged foods you do buy. You don’t need to cut out every package. Focus on the highly processed foods that add extra sodium, sugar and saturated fat, and swap them one at a time.
What counts as “processed”?
Almost all food is processed in some way. Washing and bagging spinach, freezing peas or canning beans are forms of processing, and those foods are still very nutritious. Canada’s Food Guide focuses on limiting highly processed foods, which it describes as processed or prepared foods and drinks that add excess sodium, sugars or saturated fat. Examples it lists include sugary drinks, candy and chocolate, chips, sauces and gravies, frozen desserts, bakery products and processed meats.
| Level | Examples |
|---|---|
| Whole or minimally processed | Fresh or frozen vegetables and fruit, plain oats, eggs, plain milk and yogurt, dried or canned beans, fresh meat and fish, nuts |
| Processed | Cheese, whole-grain bread, canned fish, canned tomatoes |
| Highly processed | Soft drinks, packaged cookies and pastries, chips, instant noodles, hot dogs and deli meats, many frozen meals and sweetened cereals |
Why it’s worth doing
Highly processed foods tend to be easy to overeat. In a small, tightly controlled NIH study, adults offered an ultra-processed diet for two weeks ate about 500 more calories per day and gained weight compared with when they were offered an unprocessed diet, even though the meals were matched for calories, sugar, fat, sodium and fibre. That doesn’t make any single food “bad,” but it is a good reason to make minimally processed foods the base of your week.
Strategy 1: Shop with a plan
- Write a list built around meals, not cravings.
- Fill most of your cart with vegetables, fruit, whole grains, and protein foods such as beans, lentils, tofu, eggs, fish, poultry and nuts.
- Use frozen and canned produce. Frozen berries and vegetables, canned beans (rinsed) and canned tomatoes are affordable and save time.
- Decide ahead which treats you will buy, and buy them in a smaller size.
Strategy 2: Read labels quickly
Canada’s Food Guide explains how to use food labels: on the Nutrition Facts table, 5% Daily Value or less is a little of a nutrient and 15% or more is a lot. The ingredient list starts with the ingredient that weighs the most.
A 30-second label check:
- Look at % DV for sodium, sugars and saturated fat. Aim for 5% or less where you can, and be cautious at 15% or more.
- Look at % DV for fibre. Higher is better.
- Scan the ingredients. If sugar (or syrups, dextrose, fruit juice concentrate) is one of the first few ingredients, treat it as a sweet.
- Compare two brands side by side using the same serving size.
Strategy 3: Make simple swaps
| Instead of | Try |
|---|---|
| Sweetened breakfast cereal | Plain oats with fruit and cinnamon |
| Flavoured yogurt | Plain yogurt with berries and a little honey |
| White bread or rice | Whole-grain bread, brown rice, quinoa or barley |
| Deli meats and hot dogs | Leftover roast chicken, canned salmon, egg salad or bean spread |
| Bottled dressings | Olive oil, vinegar or lemon juice, mustard and herbs |
| Chips | Unsalted nuts, homemade popcorn or roasted chickpeas |
| Soft drinks | Water, sparkling water with citrus, or milk |
| Frozen dinners | Homemade soups or casseroles frozen in single portions |
Pick one or two swaps a week rather than overhauling everything at once. More ideas are in our guide to whole foods.
Strategy 4: Batch-cook a few basics
Highly processed foods win when you are tired and hungry. A little weekend prep gives you a faster, homemade option:
- Cook a big pot of brown rice, quinoa or barley.
- Roast two trays of vegetables.
- Bake or grill chicken, tofu or a batch of lentils.
- Make one soup, chili or stew and freeze some portions.
- Wash and cut fruit and vegetables for snacks.
These pieces turn into bowls, wraps, salads and quick dinners all week. Our meal prep tips show how to organize it.
Strategy 5: Make homemade versions of favourites
- Granola bars: oats, nut butter, chopped dates, seeds.
- Muffins: whole-wheat flour, mashed banana or grated carrot, less sugar than a typical recipe.
- Pizza: whole-grain pita or naan, tomato sauce, vegetables and a modest amount of cheese.
- Chia pudding: chia seeds soaked in milk with fruit.
- Baked veggie chips: thinly sliced kale, beets or sweet potato with a little oil and salt.
Strategy 6: Keep good snacks visible
Put a fruit bowl on the counter, keep cut vegetables and hummus at eye level in the fridge, and store hard-boiled eggs, plain yogurt and portioned nuts where you’ll see them. Move packaged snacks out of sight or keep fewer at home. Including protein in snacks helps them hold you longer; see our article on protein intake.
Strategy 7: Choose better when eating out
- Pick grilled, baked or steamed dishes more often than fried.
- Ask for sauces and dressings on the side.
- Swap fries for a salad or vegetables when possible.
- Choose water or sparkling water instead of soft drinks.
A simple one-month plan
- Week 1: Swap sugary drinks for water, sparkling water or milk.
- Week 2: Change your breakfast to a minimally processed option, such as oats or eggs.
- Week 3: Batch-cook one grain and one protein on the weekend for lunches.
- Week 4: Replace one packaged snack with fruit, nuts or vegetables and hummus.
By the end of the month you’ll have changed four regular habits without feeling deprived.
Keep it realistic
Busy households, tight budgets and picky eaters are real. Convenience foods like canned beans, frozen vegetables, rotisserie chicken and whole-grain bread are useful tools. Aim for “mostly,” not “only.” If processed foods currently make up most of your meals, shifting even a few meals a week toward home-cooked basics is meaningful progress.
Key takeaways
- Focus on highly processed foods that add sodium, sugar and saturated fat, not all packaged food.
- Shop from a meal-based list and lean on frozen and canned produce.
- Use the 5% / 15% Daily Value rule on labels.
- Make one or two swaps a week.
- Batch-cook grains, vegetables and proteins so homemade is the easy option.
- Keep healthy snacks visible and treats less convenient.
FAQ
Are frozen and canned vegetables processed?
Technically yes, but minimally. They are nutritious and convenient. Choose versions without added sauces, and rinse canned vegetables or beans to reduce sodium, or look for “no salt added.”
Do I have to give up treats?
No. Plan them, enjoy them and keep portions modest. The goal is for whole and minimally processed foods to be the base of your eating, with treats as an occasional part.