A nutritionist who cut down on ultra-processed foods after studying their potential harms shared her three favorite quick, low-processing snacks with Business Insider.
Linia Patel, based at the University of Milan in Italy, said people generally consume “too much” UPF. These products are very tasty due to their high salt, sugar and fat content, but are low in nutrients and fibre, and best of all, they are convenient because they are shelf stable. High intakes of UPF have been linked to serious health problems, including cardiovascular disease, obesity, type 2 diabetes and depression.
If you’re looking to cut back on your calorie intake, snacking would be a good place to start: According to data published in the journal PLOS Global Public Health in 2023, roughly a quarter of the average American’s calories come from snacking.
“I try to rely on whole foods for snacking,” Patel says, “but I’m not completely free of ultra-processed foods, and I don’t have to be.”
Given UPF’s prevalence, she doesn’t think it’s realistic to abandon it.
Here are some healthy, easy-to-prepare snacks that Patel keeps on hand so she doesn’t have to rely on UPF.
Roasted Lentil Popcorn
Patel’s favorite snack is popcorn, which is a whole grain that’s packed with nutrients and fiber, and although you can buy it, she likes to make her own.
She’s always looking for ways to boost the nutritional value of her food and likes to add lentils, which are rich in fiber and plant-based protein.
“You just buy a can of lentils, wash them, season them with olive oil, paprika, salt and pepper, and bake them,” she says, which she mixes into popcorn to make a large batch of lentils that will last for a few days.
Nut butter and date sandwiches
When she’s craving something sweet, Patel likes to whip up a quick “date sandwich” using nut butter and walnuts.
Nuts are whole foods that contain healthy fats and protein and require little preparation or cooking to eat, while dates are rich in antioxidants and dietary fiber.
To make this, simply cut open dried dates and stuff them with the other ingredients.
Nuts, dried fruits, dark chocolate
Patel keeps healthy snacks in her purse and at her desk, and she carries a bag of nuts and dried fruit with her when she gets hungry while on the go.
She also keeps some dark chocolate at her desk, which is packed with antioxidants and counts as one of the 30 plant-based foods recommended per week by many experts on gut health.
But despite their nutritional value, these snacks can be quite high in calories, so you should watch how much you eat, says Patel.
