Are Processed Foods Ruining Your Results?

We’re often told that “clean eating” is the only way to reach health and fitness goals, and many feel pressured to cut out all processed foods. Here’s the thing: embracing all types of foods - even some processed options - is key to a sustainable, balanced diet that supports long-term success.

Let’s explore how incorporating processed foods can fit into a balanced approach without throwing your progress off track.

What Are Processed Foods?

The term “processed” covers a wide range of foods. By definition, processed foods are those that have undergone some modification from their original state. According to Food Standards Australia New Zealand, this includes anything from canned beans and pre-washed salads to protein bars and frozen pizzas. While some processed foods are high in added sugars, saturated fats, or artificial ingredients, others can offer convenience and nutritional benefits.

The goal isn’t to eliminate processed foods altogether but to find a balance between whole, nutrient-dense foods and convenient options that suit your lifestyle. Using the 80/20 rule—where 80% of your diet comes from whole foods and 20% from other options—can serve as a helpful guide.

Are Processed Foods "Bad" for Me?

At Move With Us, we avoid labelling foods as “good” or “bad” because this often oversimplifies the true impact of foods. For instance, labelling all processed foods as unhealthy would mean classifying a can of chickpeas or a packaged salad mix as “bad” - which isn’t accurate. What they are often referring to in these cases are Ultra-Processed Foods. These foods can be higher in saturated fats, refined sugars, artificial sweeteners and preservatives. Here’s a breakdown of those:

• Saturated Fat: Often linked to increased LDL cholesterol and heart disease risk when consumed excessively, though not all saturated fats are harmful. The WHO recommends prioritising unsaturated fats from sources like olive oil and avocados.
• Refined Sugars: Quickly absorbed and can lead to blood sugar spikes, with regular high consumption linked to weight gain and chronic diseases. Minimising added sugars in beverages and sweets is wise, though they can be useful for quick energy in sports.
• Artificial Sweeteners: Calorie-free and generally safe in moderation, though evidence is mixed on their impact on gut health. Occasional use (like in a Coke Zero) is fine; only very high intakes (e.g., 20+ cans per day) could raise concerns.
• Preservatives: Essential for food safety and shelf life, though some preservatives (e.g., nitrates) may trigger reactions in sensitive individuals. Most are safe within regulated limits.

As with all foods, it’s essential to look at your diet over time rather than focusing on single meals or specific ingredients. Just as one salad won’t make you “healthy,” the occasional chocolate bar won’t make you “unhealthy.”

In fact, in some cases, ultra-processed foods can be a great and convenient source of nutrition, such as protein bars, protein shakes, yoghurts, and ham & cheese packs. These foods offer a quick, balanced mix of protein, carbohydrates, and fats, making them ideal for post-workout recovery, busy schedules, or anyone needing a nutritious option on the go. Many of these items are also fortified with essential vitamins and minerals, supporting a balanced diet without the prep time of whole foods. When used alongside nutrient-dense choices, these convenient options can help maintain a consistent and sustainable approach to nutrition.

A Balanced Approach to Processed Foods

If you want to keep convenience foods in your diet without overdoing it, here are a few simple tips:

1. Meet Your Nutritional Needs First
   Focus on whole foods to meet your protein, fibre, and vitamin needs. Once the basics are covered, there’s room for some enjoyable extras.
2. Use the 80/20 Approach as a Guide
   Aim for 80% of your intake to come from whole foods, with 20% for convenience options or treats. This ensures you stay on track while keeping flexibility.
3. Keep It Realistic and Enjoyable
   A rigid, “no processed food” rule isn’t realistic for most people. Including your favourites in moderation helps make eating enjoyable and sustainable.
4. Portion Control
   Be mindful of portions, especially with convenience foods. Measuring servings and reading labels helps you enjoy your favourites without overdoing it.
5. Balance Means No Guilt
   Allowing room for some processed foods can prevent an “all or nothing” mindset, helping you avoid guilt and enjoy variety without feeling you’ve compromised progress.

Reasons Processed Foods Won’t Ruin Your Results

1. Convenience Keeps You Consistent
   Life is busy! Incorporating processed foods makes it easier to stick to a balanced diet even on hectic days. Quick options like yoghurt cups, protein shakes, and canned beans fill nutritional gaps when cooking isn’t an option.
2. They Can Help Hit Your Macros
   Many processed foods contain nutrients that support fitness goals. High-protein snacks, fortified cereals, or even certain frozen meals help you hit protein and fibre targets with ease.
3. Balance Over Restriction
   Labelling foods as “good” or “bad” can lead to guilt and an unsustainable “all or nothing” approach. Balance lets you enjoy variety and feel in control without stress.

Key Takeaways

Processed foods and convenience items don’t have to be the enemy. With a balanced approach that prioritises whole foods but allows for flexibility, you’re building a healthy, sustainable approach that supports your goals. Real progress comes from consistency, so mix those nutrient-dense meals with occasional convenient snacks, and remember: it’s not about perfection but about finding a balance that works for you.