I quit processed foods for a month. It was time consuming and expensive, but it forced me into some healthier habits.

Hilary BrueckMay 7, 2021, 21:27 IST

Left: Me, with an extremely processed coffee drink, after the month of 100% unprocessed food was over. Right: a typical unprocessed dinner at home.Hilary Brueck/Insider

As a public health reporter, I've read countless studies on the dangers of processed foods.
Processed foods are linked to bad health outcomes including cancer, weight gain, and early death.
I cut ultra processed foods out of my diet entirely for a month, and here's what happened.

Scientists have been slamming processed foods for years, because they're linked to some horrible health outcomes, including cancer, weight gain, heart disease, and early death.

My regular, 'processed' diet included packaged yogurt, fruit, chips, dip, and frozen pizza, as well as salads. Don't judge me! Hilary Brueck/Insider

Scientists have been slamming processed foods for years, because they're linked to some horrible health outcomes, including cancer, weight gain, heart disease, and early death.

So, for one month during the pandemic, I decided to cut out all processed foods from my diet, and just see what happened.

Fresh fruit is expensive, but i wasn't really doing any takeout during the experiment. Hilary Brueck/Insider

Before beginning my experiment, I kept track of my usual mood and calorie intake with smartphone apps, to develop a baseline.

Darker colors indicate a better mood. Hilary Brueck/Insider

I learned that I eat about 2,000 calories a day, and my mood is generally upbeat.

Hilary Brueck/Insider

Now, it was time for the monthlong experiment to begin. Sometimes, it's obvious that a food is processed. But sometimes deciding on what constitutes a 'processed' food can be tricky business.

So long, processed foods! Hilary Brueck/Insider

Now, it was time for the monthlong experiment to begin. Sometimes, it's obvious that a food is processed. But sometimes deciding on what constitutes a 'processed' food can be tricky business.

For this experiment, I cut out what nutrition experts call "ultra-processed" foods.

Not the cheapest grocery haul I've ever purchased. Hilary Brueck/Insider

I stuck to foods ranked in Group 1 and Group 2, meaning they were barely processed at all.

Hilary Brueck/Insider

I tried to limit the amount of Group 3 "processed" foods I ate, but I didn't cut them out entirely.

Hilary Brueck/Insider

Group 4 NOVA foods, the so-called "ultra-processed" items, are where researchers identify most of the troubling health trends. I stayed away from these foods completely all month.

The tomato sauce in my fridge, for example, did not make the cut. Granulated garlic, citric acid, and calcium chloride were all forbidden on the new diet. Hilary Brueck/Insider

Group 4 NOVA foods, the so-called "ultra-processed" items, are where researchers identify most of the troubling health trends. I stayed away from these foods completely all month.

I had to banish my usual peanut butter. It may say it has "no preservatives" on the label, but I'd still consider it ultra-processed.

It's processed. Hilary Brueck/Insider

Because peanut butter was a breakfast staple of mine (and, in essence it is just crushed nuts) I replaced my Skippy with a more expensive brand of fancy peanut butter that did not include any anti-separation ingredients.

The new peanut butter had just two ingredients: peanuts and salt. Hilary Brueck/Insider

Because peanut butter was a breakfast staple of mine (and, in essence it is just crushed nuts) I replaced my Skippy with a more expensive brand of fancy peanut butter that did not include any anti-separation ingredients.

Other breakfast changes were in store too. My processed, sweetened, single-serving oatmeal packets had to get turned in for the old fashioned kind of whole oats.

Quaker Oats are unprocessed, but the little instant packets are not. Hilary Brueck/Insider

Once I started eating an unprocessed diet I realized that the classification is not necessarily about nutrition per se, and more about picking out where your food comes from - making sure there are no hidden ingredients inside.

I mixed butter and sugar for oatmeal cookies. No processed foods here! Hilary Brueck/Insider

Once I started eating an unprocessed diet I realized that the classification is not necessarily about nutrition per se, and more about picking out where your food comes from - making sure there are no hidden ingredients inside.

When in doubt about whether something was approved on the diet, I tried to adhere to a basic rule of thumb: could I make this in my kitchen at home, using only unprocessed ingredients?

Zucchini cookies. Hilary Brueck/Insider

When in doubt about whether something was approved on the diet, I tried to adhere to a basic rule of thumb: could I make this in my kitchen at home, using only unprocessed ingredients?

As a result of the restrictions, I ended up eating more fresh foods by default. A good thing, as plants are great for your body in so many ways.

Lunches often included some greens, tomatoes, and avocado. Hilary Brueck/Insider

Dinner was usually some version of greens or other veggies with a protein.

Hilary Brueck/Insider

When you eliminate space in your diet that was taken up by processed foods, there's a whole lot more room for the good stuff to flow in.

Smoothies were also my friend during the month. Hilary Brueck/Insider

I ended up using the slow cooker more than usual. Eating fresh every day was a chore, and some food ended up spoiling during my experiment before I could deal with it.

Hilary Brueck/Insider

Eggs became a household staple, both scrambled and hard boiled.

Hilary Brueck/Insider

The diet made it near impossible to eat out. If I got hungry while I was out and about, I usually just went home. I did splurge one night on some braised greens, cheese, and homemade bread from a local joint. None of it was ultra-processed (I think).

Hilary Brueck/Insider

The diet made it near impossible to eat out. If I got hungry while I was out and about, I usually just went home. I did splurge one night on some braised greens, cheese, and homemade bread from a local joint. None of it was ultra-processed (I think).

When on a road trip, I stopped at a gas station and found a box of pineapple. Hooray!

Hilary Brueck/Insider

I will admit I also caved a few times on the diet.

marla dawn studio/Shutterstock

By the last supper (fennel salad) it felt quite normal to eat in this way, but preparing fresh food every day still took a lot of time, and on busy days I got really frustrated with the plan.

By the last supper it felt quite natural to eat this way, but preparing still took a lot of time. Hilary Brueck/Insider

By the last supper (fennel salad) it felt quite normal to eat in this way, but preparing fresh food every day still took a lot of time, and on busy days I got really frustrated with the plan.

It's a great idea in theory, but many Americans don't have the time.

Hilary Brueck/Insider

The month of unprocessed eating served as a nice re-set from some of the junk food habits I picked up during the beginning of the pandemic. But as far as my mood goes, I found it fluctuates more in relation to exercise and stress than my diet.

Hilary Brueck/Insider

The month of unprocessed eating served as a nice re-set from some of the junk food habits I picked up during the beginning of the pandemic. But as far as my mood goes, I found it fluctuates more in relation to exercise and stress than my diet.

I almost didn't feel like quitting this diet! But I don't want to have to calculate every little food move I make every day. A lot of the cooking habits and food eliminations I picked up here are worth keeping, though.

Hilary Brueck/Insider

I almost didn't feel like quitting this diet! But I don't want to have to calculate every little food move I make every day. A lot of the cooking habits and food eliminations I picked up here are worth keeping, though.

I am so excited to have my condiments back. And to be able to eat with friends.

I love you, processed sauces. Hilary Brueck/Insider

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I quit processed foods for a month. It was time consuming and expensive, but it forced me into some healthier habits.

Scientists have been slamming processed foods for years, because they're linked to some horrible health outcomes, including cancer, weight gain, heart disease, and early death.

So, for one month during the pandemic, I decided to cut out all processed foods from my diet, and just see what happened.

Before beginning my experiment, I kept track of my usual mood and calorie intake with smartphone apps, to develop a baseline.

I learned that I eat about 2,000 calories a day, and my mood is generally upbeat.

Now, it was time for the monthlong experiment to begin. Sometimes, it's obvious that a food is processed. But sometimes deciding on what constitutes a 'processed' food can be tricky business.

For this experiment, I cut out what nutrition experts call "ultra-processed" foods.

I stuck to foods ranked in Group 1 and Group 2, meaning they were barely processed at all.

I tried to limit the amount of Group 3 "processed" foods I ate, but I didn't cut them out entirely.

Group 4 NOVA foods, the so-called "ultra-processed" items, are where researchers identify most of the troubling health trends. I stayed away from these foods completely all month.

I had to banish my usual peanut butter. It may say it has "no preservatives" on the label, but I'd still consider it ultra-processed.

Because peanut butter was a breakfast staple of mine (and, in essence it is just crushed nuts) I replaced my Skippy with a more expensive brand of fancy peanut butter that did not include any anti-separation ingredients.

Other breakfast changes were in store too. My processed, sweetened, single-serving oatmeal packets had to get turned in for the old fashioned kind of whole oats.

Once I started eating an unprocessed diet I realized that the classification is not necessarily about nutrition per se, and more about picking out where your food comes from - making sure there are no hidden ingredients inside.

When in doubt about whether something was approved on the diet, I tried to adhere to a basic rule of thumb: could I make this in my kitchen at home, using only unprocessed ingredients?

As a result of the restrictions, I ended up eating more fresh foods by default. A good thing, as plants are great for your body in so many ways.

Dinner was usually some version of greens or other veggies with a protein.

When you eliminate space in your diet that was taken up by processed foods, there's a whole lot more room for the good stuff to flow in.

I ended up using the slow cooker more than usual. Eating fresh every day was a chore, and some food ended up spoiling during my experiment before I could deal with it.

Eggs became a household staple, both scrambled and hard boiled.

The diet made it near impossible to eat out. If I got hungry while I was out and about, I usually just went home. I did splurge one night on some braised greens, cheese, and homemade bread from a local joint. None of it was ultra-processed (I think).

When on a road trip, I stopped at a gas station and found a box of pineapple. Hooray!

I will admit I also caved a few times on the diet.

By the last supper (fennel salad) it felt quite normal to eat in this way, but preparing fresh food every day still took a lot of time, and on busy days I got really frustrated with the plan.

It's a great idea in theory, but many Americans don't have the time.

The month of unprocessed eating served as a nice re-set from some of the junk food habits I picked up during the beginning of the pandemic. But as far as my mood goes, I found it fluctuates more in relation to exercise and stress than my diet.

I almost didn't feel like quitting this diet! But I don't want to have to calculate every little food move I make every day. A lot of the cooking habits and food eliminations I picked up here are worth keeping, though.

I am so excited to have my condiments back. And to be able to eat with friends.