Getty Images/ Linia Patel
- The average American gets more than 60% of their calories each day from ultra-processed foods.
- Eating lots of UPFs has been linked to many serious health problems, including diabetes and cancer.
- A dietitian who tries to avoid UPFs shares what she makes for dinner.
A dietitian who researches ultra-processed foods and avoids them most of the time shared three of her favorite quick, healthy dinners with Business Insider.
Linia Patel is part of a team at the University of Milan researching the limitations of how UPFs are defined and their links with chronic diseases.
UPFs contain ingredients you wouldn't find in a regular kitchen, like gelling agents or colors, and are made using industrial processes. They tend to be high in salt, sugar, and fat and low in fiber and other nutrients, as well as shelf-stable and convenient. Some healthy foods like brown bread or yogurt can sometimes be ultra-processed.
Patel said that while people tend to eat "far too many" UPFs, we should focus on eating nutritious whole foods and cooking from scratch instead of cutting them out, which could be tough for some. Research suggests the average American gets more than 60% of their daily calories from UPFs.
Patel applies this to her own life by following what's known as the 80/20 rule. Most of the time, she eats minimally processed healthy food, she eats whatever she wants the other 20%.
"That might be added sugar, that might be ultra-processed food. But I do it completely guilt-free," she said.
Patel often balances some UPFs with nutritious food for her evening meal as she has a busy schedule. Here's what she has for dinner.
Salmon with Thai curry paste, brown rice, and veggies
One quick dinner Patel likes to make is salmon with brown rice and lots of vegetables. If she's stretched for time, she might use a store-bought Thai curry paste to flavor the salmon, which is considered ultra-processed.
For her, this doesn't negate the fact that this is a healthy, balanced meal.
She likes to focus on how she can add nutrients to a meal rather than excluding certain types of food.
Prawn fajita wrap
Another go-to dinner for Patel is a fajita wrap. She typically uses store-bought wraps, which are ultra-processed, but opts for something whole wheat with seeds if she can find it. If she has time, she'll make them from scratch.
Inside the wrap, she makes a sticky prawn mixture and adds tinned chickpeas for extra fiber and protein.
On the side, she'll have a big salad, salsa, or guacamole containing tomatoes.
"Any opportunity to get more vegetables is always good," she said.
Sergio Mendoza Hochmann/Getty Images
Quinoa stir fry
Making a stir-fry with a bag of pre-chopped vegetables is easy and quick, Patel said.
She adds some chicken and quinoa to hers, which is a great source of protein and high in fiber.
For seasoning, she typically uses some soy sauce, garlic, and ginger. But if she doesn't have time, she buys a premade sauce from the store.
"If I have to use a ready-made sauce, as long as the rest of my meal is good, then great," she said.