For many of us, finding time to prepare nutritious, homemade meals is often a challenge. With busy workdays, school runs, and everyday responsibilities, instant noodles, mac and cheese, and cereal boxes tend to become go-to pantry staples. These foods are convenient, quick, and inexpensive.
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| Add a little protein and some vegetables to your instant ramen to pack more nutritional punch. ADX Collections via Getty Images |
But in a world where diet culture promotes fresh and organic foods as the gold standard for healthy living, it’s easy to feel like reaching for these packaged products is a dietary crime. This guilt over convenience foods often leads to anxiety, restrictive eating, and an unhealthy relationship with food.
Many people think that they must eliminate processed and packaged foods from their diet altogether to achieve good health, but that’s not only unrealistic; it can be counterproductive. The pressure to always cook fresh meals leaves many overwhelmed, leading to food burnout, excessive takeout, or giving up entirely on balanced eating.
Agitate:
Here’s the real problem: Cutting out entire food categories, especially packaged foods, can actually backfire. When you set strict rules about what you can’t eat, it makes you obsess over those foods even more.
Restrictive eating leads to frustration, cravings, and ultimately bingeing on the very foods you’re trying to avoid. This is a vicious cycle that can seriously damage your relationship with food, making you feel trapped in a constant struggle between desire and deprivation.
Let’s face it—our lives are busier than ever. Not everyone has the time, energy, or resources to prepare fresh meals three times a day, seven days a week. Constantly stressing over what you eat doesn’t promote healthy habits; it just creates anxiety. The idea that you need to subtract everything convenient or indulgent from your diet isn’t just unrealistic—it’s also harmful to your long-term well-being. The more you try to eliminate your favorite foods, the harder it becomes to maintain a sustainable approach to eating.
Solution:
Enter a new perspective: "Add, not subtract." This simple phrase has the power to change how you approach food and health. Instead of focusing on eliminating certain items from your diet, focus on adding more nutritious ingredients to the meals you’re already eating. This method allows you to keep enjoying the foods you love—yes, even the occasional mac and cheese—while making your meals more nourishing.
According to certified nutritionist Kylie Bensley, combining fresh and packaged foods is not only okay—it’s smart. “As a dietitian, I incorporate packaged foods frequently into our family meals,” she explains. By adding wholesome ingredients like vegetables, lean proteins, and whole grains to your favorite packaged meals, you can enhance their nutritional value without giving them up entirely.
The “add, not subtract” approach is about fostering a positive relationship with food, one that emphasizes balance rather than restriction. Registered dietician Alex Evink emphasizes that this method “allows flexibility while promoting a positive and empowering approach to meal preparation,” which is especially beneficial for teaching children that no food is inherently “bad.” It’s all about moderation and balance, making this strategy sustainable for the long haul.
How to Apply the “Add, Not Subtract” Strategy
The beauty of this approach lies in its simplicity. Let’s take a practical example: instant noodles. Yes, they’re processed, and they come with a high sodium count, but that doesn’t mean they have to be off-limits. Instead of swearing off your favorite quick meal, make it more nutritious by adding protein and fiber.
For instance, Bensley recommends adding a boiled egg, some shrimp, or chicken to your noodles. These protein-packed additions balance out the meal and keep you feeling full for longer. You can also toss in fresh or frozen vegetables like carrots, spinach, or peas to boost the fiber content. This simple trick not only makes your meal more satisfying but also helps stabilize your blood sugar, reducing hunger and cravings later on.
If you’re having a boxed mac and cheese, you can do the same thing: Add grilled chicken or turkey for protein, and mix in some broccoli or peas for extra fiber and vitamins. With minimal effort, you’ve turned a basic comfort meal into something more balanced and nutritious.
Shopping for Packaged Foods the Smart Way
While some packaged foods are high in sodium, preservatives, or sugar, not all are created equal. By making mindful choices at the grocery store, you can incorporate these foods into your diet without sacrificing nutrition.
Varsha Khatri, a registered nutritionist, recommends reading nutrition labels carefully. Look for products that list whole ingredients, such as oats, nuts, and dried fruits, in the first few ingredients. This ensures the food is minimally processed and retains its natural nutrients. Also, aim for products with lower sodium and sugar content, preferably those that provide no more than 5-10% of your daily recommended intake per serving.
If fresh ingredients aren’t always available due to a busy schedule, consider prepackaged meals fortified with essential nutrients like calcium, iron, or B vitamins. These can help fill in nutritional gaps, ensuring your diet remains well-rounded, even when you’re pressed for time.
Strategies for Picky Eaters
One of the challenges parents face is getting their kids to eat healthier meals, especially when convenience foods are on the menu. The “add, not subtract” approach works well for picky eaters, too. You can enhance the nutrition in their meals without them even realizing it.
Registered dietician Alex Evink suggests pureeing vegetables like sweet potatoes, cauliflower, or butternut squash and mixing them into prepackaged sauces. This adds extra nutrients without altering the flavor too much. You can also incorporate Greek yogurt or whipped cottage cheese into sauces or dips for an extra boost of protein and calcium. For example, stir half a cup of Greek yogurt into store-bought tomato sauce for a creamy, higher-protein pasta sauce.
Other simple tricks include sprinkling nutrient-dense toppings like chia seeds, flaxseeds, or hemp hearts onto your meals. These additions provide fiber, protein, omega-3s, and vitamins without drastically changing the taste or texture of the food.
The Emotional and Psychological Benefits of “Add, Not Subtract”
Beyond the nutritional advantages, the “add, not subtract” approach offers emotional and psychological benefits. When you allow yourself to enjoy the foods you love without guilt or restrictions, you foster a more positive relationship with food. You stop viewing food as the enemy and start seeing it as a tool for nourishment, enjoyment, and health.
Registered dietician Alex Evink notes that this mindset also helps to set a good example for children. When kids grow up seeing that no food is inherently “bad,” they are more likely to develop a balanced and healthy attitude toward eating. This reduces the likelihood of disordered eating patterns later in life, such as binge eating or chronic dieting.
Rethinking “Healthy Eating”
The concept of healthy eating has been skewed by modern diet culture. While the focus on fresh, organic, and whole foods is beneficial, the demonization of packaged foods is not. A sustainable approach to healthy eating doesn’t involve restricting entire food groups; it’s about finding balance.
By adding nutritious ingredients to your favorite packaged meals, you can still enjoy the convenience they offer while improving their nutritional profile. This approach allows you to embrace a healthier lifestyle without the stress and guilt associated with restrictive diets.
Take the Pressure Off Yourself
In a world that promotes extremes—whether it’s clean eating or trendy diets—the “add, not subtract” method offers a realistic, sustainable alternative. It’s not about perfection, and it’s not about denying yourself the foods you enjoy. It’s about adding more nutrient-dense ingredients to your meals in a way that complements your lifestyle and promotes overall health.
Next time you reach for a box of cereal or a pack of instant noodles, ask yourself: “What can I add to this meal to make it more nutritious?” Whether it’s protein, fiber, or extra vitamins, small additions can make a big difference. By embracing this mindset, you’ll find that healthy eating is less about what you remove from your diet and more about what you add to it. It’s a refreshing, empowering way to approach food, and best of all—it’s sustainable.
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