4 easy ways to meet your takeout cravings while cutting down on ultra-processed foods, according to a dietitian

• We all love a good takeout, but many fast foods are ultra-processed.

• Ultra-processed foods have been associated with health issues, including type 2 diabetes.

• A dietitian shared four tips to help you cut down on UPFs while still enjoying takeout.

Everyone has days when they're too tired to cook, need food on the go, or just really want a takeout.

But takeout may cause more problems than it solves — fast food is mostly ultra-processed, and research is increasingly finding links between ultra-processed foods and health issues.

The problem is that they're everywhere, accounting for as much as 73% of all food eaten in the US. More and more people are looking for ways to avoid them without turning their lives upside-down, especially because reducing the amount of UPFs you eat can help reduce the consequences on health.

Tracy Lockwood Beckerman, a registered dietitian based in New York, shared four tips with Business Insider on how to reduce UPFs in your diet while still enjoying your favorite takeout foods.

Choose supermarket products with all-natural ingredients

Buying ready-to-eat products from the grocery store can be better than buying them from fast-food restaurants because you can check nutrition labels.

One easy switch: Beckerman recommends Laoban Dumplings instead of dumplings from fast-food chains because they contain all-natural ingredients and are still quick to prepare.

Remove half the fries from your order

"Before you start aimlessly shoveling away at the fast food fries, simply remove half the fries from your order," Beckerman said.

That gives your mind a chance to process whether you're full before you eat more than you really need to.

And fewer fries means less sodium. 90% of Americans consume too much sodium, according to the Centers for Disease Control and Prevention, which can lead to high blood pressure and increased risks of heart disease and stroke.

Or make your own fries at home

Making your own fries gives you "more authority over what you put into your body," Beckerman said. You can avoid the deep-fried fries that fast-food places tend to serve, which are associated with increased risks of coronary heart disease, type 2 diabetes, and obesity, according to a 2024 review of studies.

If you're going for pre-cut oven fries, she recommended opting for the sweet potato version. This is because they tend to contain less sodium and more vitamin A than regular fries.

Don't eat while you drive

"You will be a more thoughtful and conscious consumer if you plate your food rather than eat it out of the bag while at a red light," Beckerman said.

The National Institute of Diabetes and Digestive and Kidney Diseases recommends plating your food before tucking in because it can help with portion control. This, in turn, helps you maintain a healthy weight, which lowers the risk of heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers, according to the National Heart, Lung, and Blood Institute.

Read the original article on Business Insider