What does processed even mean?

Food processing is any deliberate change in a food that occurs before it’s available for us to eat. It's blamed for our nation's obesity epidemic, high blood pressure and the rise of Type 2 diabetes. But processed food is more than boxed macaroni and cheese, potato chips and drive-thru hamburgers. It may be a surprise to learn that whole-wheat bread, homemade soup or a chopped apple also are processed foods.While some processed foods should be consumed with caution, many actually have a place in a balanced diet. Here's how to sort the nutritious from the not-so-nutritious.
 So, what's okay to eat and what's not? Foods can range from minimally to heavily processed:

• Minimally processed: foods such as bagged spinach, cut vegetables/fruits and roasted nuts, hard boiled eggs. 
• Foods processed at their peak to lock in nutritional quality and freshness: canned tomatoes, frozen fruits and veggies.
• Foods with ingredients added for flavor like sweeteners, spices, oils, colors and preservatives: jarred pasta sauce, salad dressing, yogurt and desert mixes.
• Ready to eat foods (heavily processed): crackers, deli meat, cheeses, granola
• Most heavily processed: frozen pizza and microwavable dinners, donuts, candy

So.. what can I eat and what can I? Ask yourself- can I go outside and find this food in nature? If you can..go for it! If the food wouldn't be outside in nature (like yogurt or canned vegetables)  then what has been altered? Watch out for foods that have a lot of ingredients or added sugars fats or salts- that changes the food and how it acts in your body.  

For Unprocessed October, it's ok to eat foods that have been minimally processed. here's a list of foods to eat and to avoid.

Foods to eat:
Raw nuts 
Whole grains 
Fruits & Veggies 
Beans 
​Legumes
Almond and cashew milks
Fats: olive and avocado oil
Dates
Spices 
Nut butters (with only 1 ingredient)
Seeds 

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In moderation:
Raw honey
​Agave 
Dairy 
Eggs
Frozen fruits & veggies
Plain yogurt 
​Coffee
Tofu/Tempeh
Meats 
Dark chocolate 75+%
Cane sugar 
​Protein powders 
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Foods not to eat:
​Sugar 
Boxed granola bars
Boxed protein bars
Deli meat
Cheeses 
Sodas
Candy
Cakes
Chips/crackers 
Canned soups, sauces, veggies and fruits 
Breads 
Energy drinks 
Creamers
Salad dressings 
Restaurants

If it's not on the list-remember to look at the nutritional facts and ingredients. If there's anything you don't know on the ingredient list, don't eat it. If there's any added sugars, fats, salts or anything that says "to preserve freshness" don't eat it. 

Let's kick this off strong!