Essential Guide to Nonprocessed Foods: Benefits, Tips, and a Comprehensive List

Table of Contents

• Nonprocessed Foods vs. Processed Foods
• When Processing Becomes a Problem
• Building a Diet Rich in Nonprocessed Foods
• Practical Tips for Reducing Processed Food Consumption  
• How to Stock Your Pantry to Access Whole Foods All the Time
• Final Thoughts

In an era dominated by fast food and prepackaged meals, many are turning to nonprocessed or minimally processed foods for better health. Consuming foods in their natural state provides numerous benefits, such as improved weight management, enhanced nutrient intake, and a reduced risk of chronic diseases. They are also more satisfying too!

This guide delves into what defines nonprocessed, otherwise known as unprocessed foodsfoods, and their advantages over heavily processed options. Before we start, check out Omo, our weight-loss app with only proven ways to drop extra pounds.

Nonprocessed Foods vs. Processed Foods

Nonprocessed foods are foods in their natural, unaltered state—which are essentially whole foods. For example, a fresh apple or raw carrot is nonprocessed because it remains as nature intended, without any additives or alterations. The Academy of Nutrition and Dietetics defines processed foods as those altered from their natural state through cooking, canning, freezing, packaging, or adding ingredients such as salt, sugar, or artificial chemicals.  

Even cooking or baking, technically, “processes” foods. As a result, a purely nonprocessed diet may be restrictive and challenging to sustain in the long term. However, incorporating minimally processed foods—which are only slightly altered without added chemicals or preservatives—offers a more practical and realistic approach. Examples include bagged spinach (washed but unaltered), cooked salmon, or frozen fruits and vegetables.

Are All Processed Foods Bad for You?

It’s a common misconception that all processed foods are inherently bad for health.

While it’s true that many ultra-processed foods can pose health risks due to added sugars, unhealthy fats, preservatives, and artificial additives, not all processing is harmful. 

In fact, some forms of processing are essential for making foods safe to eat, extending their shelf life, or even boosting their nutritional content.

• Frozen fruits and vegetables, washed and pre-packaged greens, and pasteurized milk are considered minimally processed foods. In these cases, processing can be beneficial, reducing food waste, retaining nutrients, and killing harmful bacteria.
• Fortified and enriched foods are also considered processed; however, they address common nutritional deficiencies and can fit into an overall balanced diet.
• Canned beans and nut butters are also processed, yet they offer convenience without sacrificing nutritional quality.

When Processing Becomes a Problem

Highly processed foods, also known as ultra-processed foods, often contain ingredients far removed from their natural state, such as hydrogenated oils, artificial colors, flavor enhancers, and excess sugar or sodium. Examples include sugary snacks, soda, cured and processed meats like sausages and bacon, and many fast-food items. 

Regular consumption of these foods has been linked to obesity, diabetes, cardiovascular disease, and even cancer.

A 2019 study published in The BMJ found that individuals consuming a diet high in ultra-processed foods had a 12% increased risk of overall cardiovascular disease and a 13% increased risk of coronary heart disease.  

Another 2018 study reported a 10% higher likelihood of developing cancer, including breast cancer, among those eating heavily processed foods.  

Frequent consumption of highly processed foods can also lead to weight gain, increased inflammation, and metabolic disorders. Shifting towards nonprocessed or minimally processed options can dramatically improve health outcomes.

Building a Diet Rich in Nonprocessed Foods

According to the NOVA classification system—which categorizes foods by their processing levels—prioritizing nonprocessed or minimally processed foods provides essential nutrients that support overall health. Focusing on these foods is a simple way to change your eating habits.

Here’s how to build a balanced diet with nonprocessed foods:  

1. Fruits and Vegetables

Best choices: Fresh and seasonal produce offers the highest nutrient density. Frozen options without added sugars or preservatives are also excellent choices.  

Rich in fiber, vitamins, and antioxidants, fruits and vegetables may lower the risk of chronic conditions such as heart disease and type 2 diabetes.

2. Whole Grains

Best choices: Whole-grain bread (without preservatives), brown rice, quinoa, and oats. Check ingredient labels to ensure there are minimal additives.  

Whole grains provide essential fiber, supporting digestive health and reducing cholesterol.  

3. Lean Proteins

Best choices: Fresh chicken, beef, pork, wild-caught seafood, beans, lentils, chickpeas, and eggs.  

Avoid deli meats, hot dogs, and other processed meats linked to an increased risk of cancer and heart disease.  

4. Dairy

Best choices: Milk, unsweetened yogurt, and cheese made without artificial additives.  

These options provide calcium, vitamin D, and protein for bone and muscle health.  

5. Nuts, Seeds, and Healthy Fats

Best choices: Raw or roasted nuts, seeds (e.g., sunflower or pumpkin), and oils such as extra virgin olive oil.  

Packed with healthy fats, fiber, and antioxidants, nuts and seeds support heart and brain health.  

6. Beverages

Best choices: Water, unsweetened tea, coffee, and 100% fruit or vegetable juice without added sugars.  

Practical Tips for Reducing Processed Food Consumption

Cook at Home More Often

Preparing meals from scratch lets you control ingredients and avoid unwanted additives.

Read Labels Carefully

Opt for products with fewer ingredients. The less added sugar, trans fat, saturated fat, and sodium present, the better. Conventional wisdom recommends staying away from ingredients you don’t recognize or can’t pronounce. 

However, some hard-to-pronounce ingredients may be the scientific term for certain vitamins the product is fortified with. Therefore, this advice doesn’t apply across the board and shouldn’t be used to gauge a product’s level of processing. 

Plan Your Meals

Meal prepping ensures you have quick access to nutritious meals and snacks and are less likely to seek quick fixes like chocolate bars and street food.  

Limit Fast Food

Fast food is often highly processed and nutrient-poor. Among available options, look for more balanced ones, like wok noodles with chicken and vegetables or a pizza with whole ingredients like tomatoes, bell peppers, mushrooms, etc.

By prioritizing nonprocessed and minimally processed foods, you’ll nourish your body with essential nutrients, reduce exposure to harmful additives, and support long-term health.

How to Stock Your Pantry to Access Whole Foods All the Time

Let’s be honest: Shopping is a huge roadblock to changing to better eating. Supermarkets are confusing and aim to puzzle you and make you buy more, and many of those foods simply find their way into your shopping cart.

Follow this list to stock your pantry with essential nonprocessed foods. With the right ingredients, you can whip up nutrient-dense, satisfying meals and snacks while avoiding highly processed options. 

Here’s a checklist of must-have nonprocessed foods to create a versatile, wholesome pantry:

1. Whole Grains

Staples to stock up on:  

• Oats (steel-cut or rolled)  
• Brown rice  
• Quinoa  
• Whole-wheat pasta  
• Barley  
• Millet  

Quick tip: Store whole grains in airtight containers to extend their shelf life and maintain freshness.

2. Legumes and Beans

Staples to stock up on:  

• Black beans  
• Chickpeas (dried or canned)  
• Lentils (red, green, or brown)  
• Kidney beans  
• Split peas  

Quick tip: Choose dried or canned beans with no added salt for maximum nutritional value. If using canned, rinse them thoroughly to reduce sodium.

3. Nuts and Seeds

Staples to stock up on:  

• Almonds  
• Walnuts  
• Sunflower seeds  
• Pumpkin seeds  
• Chia seeds  
• Flaxseeds  

Quick tip: Opt for raw or dry-roasted nuts and seeds without added oils, sugars, or salt. 

4. Healthy Oils and Fats

Staples to stock up on:  

• Extra virgin olive oil  
• Coconut oil  
• Avocado oil  
• Ghee or grass-fed butter  

Quick tip: Store oils in a cool, dark place to prevent oxidation and preserve quality.

5. Herbs, Spices, and Natural Flavorings

Staples to stock up on:  

• Turmeric  
• Cinnamon  
• Garlic powder  
• Oregano  
• Basil  
• Black pepper  
• Cumin  
• Apple cider vinegar  

Quick tip: Purchase organic, non-irradiated spices whenever possible for maximum flavor and health benefits. These spices have not been treated with radiation, which can diminish their nutritional value.

6. Vegetables

Fresh vegetables may not always be ideal for long-term stocking (with some exceptions), so they may be a better short-term option. However, keeping a variety of frozen options on hand as well ensures you have access to nutrient-rich, whole foods at any time.

Staples to stock up on:

• Leafy greens (e.g., spinach, kale, Swiss chard)
• Cruciferous vegetables (e.g., broccoli, cauliflower, Brussels sprouts)
• Root vegetables (fresh carrots, potatoes, and beets are great options for long-term storage!)
• Bell peppers
• Onions and garlic
• Zucchini and squash

7. Fresh and Dried Fruits

Staples to stock up on:  

• Apples (fresh)  
• Berries (frozen or fresh)   
• Dried apricots (no added sugar)  
• Raisins (no added sugar)  

Quick tip: When buying dried fruit, read the label to ensure there are no added sugars or preservatives.

8. Proteins

Staples to stock up on:  

• Eggs (organic or free-range, if possible)  
• Canned tuna or salmon (in water, not oil)
• Nut butter (peanut, almond, or sunflower seed, without added sugar)
• Chicken breasts, thighs, or wings (freeze them in portions to keep them fresh whenever you’re cooking)
• Beef cuts 
• Tofu or tempeh

9. Fermented Foods

Staples to stock up on:  

• Sauerkraut (raw, refrigerated)  
• Kimchi  
• Plain, unsweetened yogurt (dairy or plant-based)  

Final Thoughts

Transitioning away from highly processed foods doesn’t have to happen overnight. Start with small, manageable changes, such as incorporating more fruits, vegetables, whole grains, and fresh proteins into your daily meals. Stocking your pantry with these options in fresh, frozen, and canned form will help you access whole foods anytime without having to constantly grocery shop. This makes it easier to commit to healthy lifestyle changes.

Gradually swap out processed snacks for healthier alternatives and take the time to read and familiarize yourself with ingredient labels so you know exactly what you’re putting into your body.  

Remember that moderation, balance, and flexibility are key. Cooking at home, exploring new recipes, and experimenting with different flavors can make your healthy eating journey enjoyable and sustainable. Over time, your palate will adjust, and your body will thank you for nourishing it with nutrient-dense, whole foods.