Today marks Day 5 of the 5-Day Healthier Eating Challenge. To begin, click here. This week, we’ve reflected on our eating habits: we’ve assessed our understanding of ultraprocessed foods, explored them using our senses, created tasty snacks, and gone grocery shopping. Before this challenge, I used to add food to my cart without much thought. I am now a committed label-reader who thinks about how a food was processed before making a purchase. However, I still consume ultraprocessed foods. That’s fine. However, the Dietary Guidelines for Americans indicate that 85 percent of our diets should consist of what is referred to as “nutrient-dense” foods. That refers to foods that are rich in nutrients while containing low amounts of added sugars, saturated fats, or sodium. A diet rich in nutrient-dense foods can certainly incorporate ultra-processed foods (UPFs), but specialists advise prioritizing whole foods such as vegetables, fruits, legumes, whole grains, low-fat dairy, seafood, and lean meats and poultry. While achieving 85 percent may not be feasible immediately (or at all), viewing today’s challenge as a positive initial step is beneficial. Well Challenge Day 5: Include more produce in your meals. Today, let’s attempt something you can do throughout the year. If you often have ultraprocessed foods for meals — such as a packaged fruit bar for breakfast or a frozen dinner — continue with that, but try to include one fruit or vegetable on your plate.
