Jinan Banna, a registered dietitian and professor of nutrition at the University of Hawaii, alongside Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist, shed light on the pitfalls of ultra-processed foods in the typical American diet. These experts highlight that more than half of the caloric intake in the United States comes from such foods, with cereals like Frosted Flakes and Fruit Loops serving as prime examples. Both Banna and Naidoo advocate for healthier alternatives to these dietary staples, emphasizing the importance of nutritional value over convenience.
Soda finds itself at the top of the list of ultra-processed foods that Banna and Naidoo avoid. Despite its popularity, soda offers no nutritional benefits beyond calories from sugar. Banna points out that these beverages are "empty calories, which don't give us any of the nutrients that we need." Additionally, sodas may contain various additives and are often stripped of their nutritional values. To quench her thirst, Banna opts for tea or water as healthier substitutes. As she states, "Sometimes I drink a cold hibiscus tea. Plain water, of course, is a great alternative." She also suggests coffee as a viable option when consumed in moderation.
The conversation around breakfast highlights another critical area where ultra-processed foods can be detrimental. Dr. Uma Naidoo advises against starting the day with sugary breakfast cereals, explaining, "Breakfast cereals tend to be mostly simple carbohydrates with almost an entire day's worth of added sugars." Consuming such cereals can lead to blood sugar spikes and increased hunger shortly after breakfast. Instead, Naidoo recommends a balanced breakfast rich in fats, proteins, and carbohydrates to sustain energy levels throughout the morning and encourage healthy choices later in the day. She asserts, "A balanced breakfast with these components will power your body and mind through the morning and support healthy food choices later in the day."
Banna echoes this sentiment by incorporating "brain-healthy breakfasts" into her routine. This approach not only fuels her day but aligns with her broader nutritional philosophy. Another common ultra-processed food item she avoids is instant soup. While convenient, instant soups often lack nutritional benefits and can be high in sodium. Banna suggests swapping these for canned soups with lower sodium content or, ideally, making homemade soups. By doing so, individuals can control the ingredients and ensure a more nutritious meal.