Lists of Whole Foods You Can Substitute for Processed
One of the best things you can do for your diet is to increase consumption of whole foods and reduce consumption of refined foods. This is because whole foods tend to be higher in heart-healthy cancer-fighting nutrients like fiber, and lower in unhealthy nutrients like sugar, sodium, and fat which are addictive and commonly found in refined foods.
The lists below are meant to give you ideas of what to limit and avoid, and what to start including more of in your diet. As sugar, sodium, and fat make refined foods hyper-palatable and addictive the transition may not be easy. Slowly start making changes and substitutes, be aware of how your body feels, and eating healthy whole foods will become easier and easier.
Unhealthy Processed Breakfast Foods to Avoid
Food | Calories | Sugar | Sodium | Fat | Protein | Fiber |
(3/4) Cup of Sugary Cereal | 103 | 15g | 38mg (2% DV) | 1g | 2g | 1g |
1 Sausage Biscuit | 440 | 2g | 1024mg (43% DV) | 30g | 11g | 1g |
1 Cup of Apple Juice | 53 | 12g | 31mg (1% DV) | 0g | 0g | 0g |
1 Cup Raw Orange Juice | 112 | 21g | 2mg (0% DV) | 0g | 2g | 0g |
1 Jelly Doughnut | 289 | 18g | 387mg (16% DV) | 16g | 5g | 1g |
1 Granola Bar | 99 | 6g | 62mg (3% DV) | 4g | 2g | 1g |
1 Croissant | 231 | 6g | 266mg (11% DV) | 12g | 5g | 1g |
3 Small Pancakes | 257 | 11g | 504mg (21% DV) | 8g | 6g | 1g |
Healthy Whole Breakfast Foods to Include in Your Diet
Food | Calories | Sugar | Sodium | Fat | Protein | Fiber |
Hot Cereal (1 Cup of Plain Oatmeal) | 166 | 1g | 9mg (0% DV) | 4g | 6g | 4g |
1 Hard Boiled Egg | 78 | 1g | 62mg (3% DV) | 5g | 6g | 0g |
1 Banana | 105 | 14g | 1mg (0% DV) | 0g | 1g | 3g |
1 Orange | 69 | 12g | 1mg (0% DV) | 0g | 1g | 3g |
1 Slice Whole Toast | 69 | 2g | 99mg (4% DV) | 1g | 3g | 2g |
1 oz ~23 Almonds | 164 | 1g | 0mg (0% DV) | 14g | 6g | 4g |
1 oz Dark Chocolate (70%+ Cacao) | 170 | 7g | 6mg (0% DV) | 12g | 2g | 3g |
2 Tbsp Peanut Butter* | 191 | 3g | 5mg (0% DV) | 16g | 7g | 2g |
Unhealthy Processed Lunch and/or Dinner Foods to Avoid
Food | Calories | Sugar | Sodium | Fat | Protein | Fiber |
1 Hamburger | 251 | 6g | 469mg (20% DV) | 10g | 12g | 1g |
Medium French Fries | 378 | 0g | 221mg (9% DV) | 18g | 4g | 5g |
1 Slice Pepperoni Pizza | 338 | 6g | 825mg (34% DV) | 15g | 15g | 1g |
1 Ham n Cheese Hot Pocket | 306 | 10g | 640mg (27% DV) | 12g | 12g | 2g |
1 cup of BBQ Pulled Pork | 418 | 38g | 1658mg (69% DV) | 11g | 33g | 3g |
1 Bratwurst Sausage | 283 | 0g | 719mg (30% DV) | 25g | 12g | 0g |
1 Cup of Restaurant Fried Rice | 238 | 1g | 530mg (22% DV) | 4g | 6g | 2g |
Lasagna | 312 | 0g | 559mg (23% DV) | 7g | 21g | 4g |
Healthy Whole Lunch and/or Dinner Foods to Include in Your Diet
Food | Calories | Sugar | Sodium | Fat | Protein | Fiber |
1 Cup of Shredded Salad | 8 | 1g | 4mg (0% DV) | 0g | 1g | 1g |
1 cup Brown Rice | 248 | 0g | 8mg (0% DV) | 2g | 6g | 3g |
3oz Salmon Fillet | 155 | 0g | 48mg (2% DV) | 7g | 22g | 0g |
3oz Serving of Beef Roast | 156 | 0g | 68mg (3% DV) | 7g | 23g | 0g |
1 Medium Baked Potato | 103 | 7g | 41mg (2% DV) | 0g | 2g | 4g |
(1/2) Cup of Broccoli | 27 | 1g | 32mg (1% DV) | 0g | 2g | 3g |
1 Cup of Kale | 36 | 2g | 30mg (1% DV) | 1g | 2g | 3g |
1 cup of Quinoa | 222 | 2g | 13mg (1% DV) | 4g | 8g | 5g |
Unhealthy Processed Snacks to Avoid
Food | Calories | Sugar | Sodium | Fat | Protein | Fiber |
1 80z Bag of Potato Chips | 1208 | 1g | 1196mg (50% DV) | 77g | 15g | 7g |
1 Candy Bar | 77 | 8g | 36mg (2% DV) | 4g | 1g | 0g |
Granola Bar | 99 | 6g | 62mg (3% DV) | 4g | 2g | 1g |
1 Cup Chocolate Candies | 1023 | 132g | 127mg (5% DV) | 44g | 9g | 6g |
1 (12 fl oz) Soda | 160 | 0g | 56mg (2% DV) | 0g | 0g | 0g |
10 Hard Pretzel Twists | 230 | 1g | 744mg (31% DV) | 2g | 6g | 2g |
1 Medium Pretzel | 397 | 0g | 290mg (12% DV) | 4g | 9g | 2g |
3 Butterscotch Candies | 63 | 13g | 63mg (3% DV) | 1g | 0g | 0g |
Healthy Whole Snacks to Include in Your Diet
Food | Calories | Sugar | Sodium | Fat | Protein | Fiber |
1 cup Blueberries | 84 | 15g | 1mg (0% DV) | 0g | 1g | 4g |
1 oz ~49 Pistachios | 162 | 2g | 2mg (0% DV) | 13g | 6g | 3g |
1 oz ~23 Almonds | 164 | 1g | 0mg (0% DV) | 14g | 6g | 4g |
1 cup cooked Green Peas | 134 | 9g | 5mg (0% DV) | 0g | 9g | 9g |
1 Medium Turnip | 34 | 5g | 82mg (3% DV) | 0g | 1g | 2g |
1 Medium Carrot | 25 | 3g | 42mg (2% DV) | 0g | 1g | 2g |
1oz ~85 Pumpkin and Squash Seeds | 127 | 0g | 5mg (0% DV) | 6g | 5g | 5g |
1 oz Sunflower Seeds | 165 | 1g | 1mg (0% DV) | 14g | 5g | 3g |
Related
Data Sources and References
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