What's in Your Food? Prioritizing Whole Foods for a Healthier Life

Hello, beautiful listeners! Welcome back to The Meredith Patterson Podcast, where we dive into all things health, wellness, and living your best life. I'm Meredith Patterson, and today we're tackling a topic that affects every single one of us — what's in your food?

We're going to take a closer look at what ultra-processed foods really are, why it's important to understand what we're eating, and how you can make healthier choices without stressing about giving up the foods you love. I'll also share three actionable tips to help you add more goodness to your plate instead of focusing on what to remove. So, let's get started!

What Are Ultra-Processed Foods?

First, let's break it down: what exactly are ultra-processed foods? These are products that are heavily manufactured using industrial methods and filled with ingredients you'd probably never find in a home kitchen.

Recently and over 30 year after it was banned in cosmetics, the FDA has banned Red No. 3, a dye that gives food and drinks a bright red color. This follows a 2022 petition by advocates who claim the additive is linked to cancer and behavioral issues in children. In 1973 Dr Ben Feingold, a California allergist, proposed that artificial flavors, and artificial food coloring are a cause of hyperactivity. Dr Feingold recommended a diet free of these substances as both treatment and prevention of the condition of ADD and ADHD.

Manufacturers using Red No. 3 in food and ingested drugs have until 2027 or 2028 to change their products.

Wondering what foods and drinks contain Red No. 3? Here's a list.

• Candies like Pez Assorted Fruit, Brach's Candy Corn and Jelly Belly. Valentine's Day candy including Brach's iconic conversation hearts and the Favorite Day Cupid gummy box

• Desserts and snacks like Entenmann's Little Bites Party Cake Mini Muffins, Betty Crocker Fruit by the Foot, Toaster pastries, and cookies with red icing or decorations.

• Dairy and frozen foods include ice cream, frozen yogurt flavors, ice pops, and fruit bars.

• Fruit products like Maraschino cherries and some fruit cocktails.

• Beverages like strawberry-flavored milk, as well as some sodas and fruit drinks.

• Medications like some cough syrups, gummy vitamins, and strawberry-flavored PediaSure.

Now, we all know about the obvious culprits, but ultra-processed foods can also include items we might think of as healthy, like certain breads, flavored yogurts, vegan 'meats,' and even protein shakes.

Here's a staggering fact: ultra-processed foods make up nearly three-quarters of the food supply in the U.S.! Research has linked diets high in these foods to issues like cardiovascular disease, Type 2 diabetes, and even mental health concerns. There was even a small study that found people eating ultra-processed foods consumed about 500 more calories per day than those eating minimally processed foods.

But here's the good news: not all ultra-processed foods are necessarily 'bad.' It's more about understanding what you're consuming, how often, and how it affects your overall health. Knowledge is power, and making even small shifts can have a big impact."

Focus on Adding, Not Subtracting

Now, let's be honest — does this mean we have to give up all our favorite foods? Absolutely not! Look, I'm not giving up my love for some junk food, and you shouldn't either. 80/20

Instead of stressing about what to remove from your diet, let's focus on what you can add. When you start crowding your plate with nutrient-rich whole foods, the ultra-processed stuff naturally becomes less dominant.

Here are three easy tips to help you add more good into your meals:

Tip 1: Prioritize Whole Foods
The simplest way to make a big difference is to prioritize whole, minimally processed foods. Think fresh fruits and vegetables, whole grains, nuts, seeds, and lean proteins.

Here are some foods you can easily add to your diet:

• Tomatoes: Rich in antioxidants and perfect in salads, sauces, or even roasted. Lycopene has been linked to a reduced risk of heart disease and cancer.

• Kiwi: Did you know you can eat the skin? Toss it into smoothies for a boost of fiber.

• Matcha: A concentrated green tea powder packed with antioxidants—try it in lattes or smoothies.

• Lemon Water: Start your day with a full glass before coffee to hydrate and support digestion.

For example, instead of grabbing a flavored yogurt loaded with sugar, try plain Greek yogurt topped with fresh berries and a drizzle of honey. You'll get the natural sweetness without the unnecessary additives.

Tip 2: Cook at Home More Often
Cooking at home doesn't have to mean gourmet meals. Keep it simple—roast some veggies, grill chicken, or toss together a hearty salad. When you prepare meals yourself, you're in control of the ingredients, which means fewer additives and more flavor. Plus, it can be a fun way to explore new recipes and flavors.

Tip 3: Read Food Labels and Choose Wisely
When you do buy packaged foods, take a moment to check the ingredient list. Look for shorter lists with items you recognize. For example, if you're buying bread, choose one made with whole grains and minimal additives. Small changes like this can make a big difference over time."

Wrapping Up

Let's recap: today we learned what ultra-processed foods are, why they matter, and how focusing on adding whole foods to your diet can lead to big changes in how you feel, think, and live.

And here's your challenge for the week: Add one new whole food to your meals. Whether it's trying a new fruit, experimenting with fresh herbs, or finally tackling that veggie you've always avoided, just add something new and nourishing.

Remember, it's not about being perfect—it's about making small, sustainable changes that work for your lifestyle.

Thank you so much for joining me on this journey today. If this episode resonated with you, I'd love it if you'd share it with a friend or leave a review. It truly means the world to me.

And as always, don't forget: Bliss is your birthright. Have vision for what you want, but be grateful for where you are every single day.

Until next time, take care of your body, mind, and soul. You've got this, my friends!"