5 Amazing Healthy Swaps For Common Ultra-Processed Foods
Processed foods are convenient! They’re quick, easy to snack on, and usually pretty tasty. However, they are generally linked to horrible diseases. Healthy swaps for common ultra-processed foods are the way to go.

Keep reading to find out the best healthy swaps for common ultra-processed foods. Learn about the dangers of ultra-processed foods and what they do to the body.
The Issue with Ultra-Processed Foods
So, what’s the problem with ultra-processed foods? The issue is that ultra-processed foods harm health. By eating them, your risk of straight-up dying increases exponentially.
This review states that ultra-processed food consumption increases your risk of mental health disorders, diabetes, heart disease, obesity, and sleep problems. Ultra-processed foods are also associated with asthma, gastrointestinal disease, cancer, and other health issues.
Examples
Ultra-processed food is any food that has been changed drastically. This includes microwavable dinners, many canned goods, deli meat, chips, cereal, etc. These Foods usually have long ingredient lists with many additives such as sugar, salt, flavoring, artificial coloring, oil, thickeners, etc. You’ll be surprised how much better you feel both physically and mentally when you start cutting out these types of foods from your daily diet.
5 Healthy Swaps For Common Ultra-Processed Foods
Let’s get right to it, here are five healthy swaps for common ultra-processed foods.
1. Make Your Own Pasta Sauce
Instead of store-bought pasta sauce, let’s make our own. Plus the sauce is relatively easy to make. All you need to do is saute some garlic in extra virgin olive oil then add tomatoes. Once that cooks down, simply blend it and salt and pepper to taste. This is basically a simple marinara that anyone can make and can help you avoid all those added sugars and oils from store-bought pasta sauce.
You can sneak in some vegetables by adding in some cooked carrots, squash, or cauliflower. Since you’re blending everything up, you won’t really taste vegetables, but it adds more vitamins and minerals to your pasta sauce easily.
2. Natural Salad Dressings
Salad dressings are another example of ultra-processed foods that contain many additives. These are usually filled with oils, sugar, salt, and artificial flavoring. Instead, let’s make our own. All you need is some extra virgin olive oil, and some balsamic vinegar, and you have a super tasty salad dressing.
Another example of a salad dressing is even easier. Just add lemon, pepper, oil, and salt and you have a super savory and crunchy meal. Some people also enjoy using freshly squeezed juice and salads for a sweet addition. A different option is to make a creamy ranch or Caesar salad dressing using Greek yogurt, spices, and salt and pepper to taste. Salad dressings are pretty simple to make once you get the hang of it!
3. Swap Ice Cream For Yogurt
Ice cream is delicious and I would never remove it from the diet completely, but it can be helpful to have an alternative that’s a bit more healthy. All you have to do is take some Greek yogurt and add some fruits and nuts to it. Add a sweetener of your choice such as honey, or maple syrup. Use something like monk fruit or stevia if you want it to be a zero-sugar dessert. Mix this all together and then freeze overnight. The next morning, you should have a super healthy, icy sweet treat for after meals or as a snack.
Greek yogurt is a great addition to your daily diet, especially since it is so gut-healthy. Our gut microbiome is important for overall health and can affect everything from our sleep to our muscles and more. For more information on what to eat and what to avoid for gut health, check out this article here!
4. Make Your Own Trail Mix
Trail mix is basically deconstructed granola or dry cereal. Make a trail mix healthy by making your own. That way, you’re not eating something that has too much added sugar or oils. Plus, store-bought trail mix usually contains way too many added flavorings that can change your tastebuds for the worse. This allows you to eat healthy fats and actually gain benefits from your energizing snack.
All you have to do is throw together some of your favorite nuts and dry ingredients such as pumpkin seeds, peanuts, almonds, cashews, pistachios, sunflower seeds, and or walnuts. Add some dark chocolate chips for extra magnesium, and some dehydrated natural fruit for extra sweetness, and mix this all together. Now you have a natural trail mix that can replace a regular granola bar.
5. Try Out Zoodles Instead of Pasta
Pasta is a common meal that is usually ultra-processed. This is particularly true if you buy ready-made pasta meals from the freezer. Try out a healthy swap a couple of times a week by making zucchini noodles instead.
Another pasta substitute is konjac noodles. These are noodles that are completely made from fiber and can be a good way to reduce your consumption of wheat, especially if you have insulin resistance or diabetes.
Bonus Tip: Try Making Bread!
Bread is the best, I eat it daily, and I love it. Since it’s something I eat so often, I decided to learn how to make it and it’s pretty simple. The basic ingredients of bread are yeast, flour, water, and salt. That’s it.
Look up a video and make a loaf of bread in just a couple of hours today! Avoid all the added sugar, oils, preservatives, and fillers that are in a loaf of store-bought bread. Nothing’s better than a nice fluffy loaf you made yourself.
The Takeaway
Processed foods can have a detrimental effect on our health and can lead to early death. It may cause asthma, gastrointestinal illnesses, and sleep issues. It’s important to make some healthy swaps when we can. These healthy swaps for common ultra-processed foods are a great start, so try them out and see what you think!
Remember that health comes from within. Eat nutritious food, exercise when you can, and take care of your mental health. Daily habits become the building blocks for emotional, mental, and physical health. Take care of your gut health too! Learn everything you need to know about gut microbiota today for free here.