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

FoodCaloriesSugarSodiumFatProteinFiber
(3/4) Cup of Sugary Cereal10315g38mg
(2% DV)
1g2g1g
1 Sausage Biscuit4402g1024mg
(43% DV)
30g11g1g
1 Cup of Apple Juice5312g31mg
(1% DV)
0g0g0g
1 Cup Raw Orange Juice11221g2mg
(0% DV)
0g2g0g
1 Jelly Doughnut28918g387mg
(16% DV)
16g5g1g
1 Granola Bar996g62mg
(3% DV)
4g2g1g
1 Croissant2316g266mg
(11% DV)
12g5g1g
3 Small Pancakes25711g504mg
(21% DV)
8g6g1g


Healthy Whole Breakfast Foods to Include in Your Diet

FoodCaloriesSugarSodiumFatProteinFiber
Hot Cereal (1 Cup of Plain Oatmeal)1661g9mg
(0% DV)
4g6g4g
1 Hard Boiled Egg781g62mg
(3% DV)
5g6g0g
1 Banana10514g1mg
(0% DV)
0g1g3g
1 Orange6912g1mg
(0% DV)
0g1g3g
1 Slice Whole Toast692g99mg
(4% DV)
1g3g2g
1 oz ~23 Almonds1641g0mg
(0% DV)
14g6g4g
1 oz Dark Chocolate (70%+ Cacao)1707g6mg
(0% DV)
12g2g3g
2 Tbsp Peanut Butter*1913g5mg
(0% DV)
16g7g2g
*Be sure to choose peanut butter with no added sugar or salt. Read food labels.

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Unhealthy Procssed Lunch and/or Dinner Foods to Avoid

FoodCaloriesSugarSodiumFatProteinFiber
1 Hamburger2516g469mg
(20% DV)
10g12g1g
Medium French Fries3780g221mg
(9% DV)
18g4g5g
1 Slice Pepperoni Pizza3386g825mg
(34% DV)
15g15g1g
1 Ham n Cheese Hot Pocket30610g640mg
(27% DV)
12g12g2g
1 cup of BBQ Pulled Pork41838g1658mg
(69% DV)
11g33g3g
1 Bratwurst Sausage2830g719mg
(30% DV)
25g12g0g
1 Cup of Restaurant Fried Rice2381g530mg
(22% DV)
4g6g2g
Lasagna3120g559mg
(23% DV)
7g21g4g


Healthy Whole Lunch and/or Dinner Foods to Include in Your Diet

FoodCaloriesSugarSodiumFatProteinFiber
1 Cup of Shredded Salad81g4mg
(0% DV)
0g1g1g
1 cup Brown Rice2480g8mg
(0% DV)
2g6g3g
3oz Salmon Fillet1550g48mg
(2% DV)
7g22g0g
3oz Serving of Beef Roast1560g68mg
(3% DV)
7g23g0g
1 Medium Baked Potato1037g41mg
(2% DV)
0g2g4g
(1/2) Cup of Broccoli271g32mg
(1% DV)
0g2g3g
1 Cup of Kale362g30mg
(1% DV)
1g2g3g
1 cup of Quinoa2222g13mg
(1% DV)
4g8g5g


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Unhealthy Processed Snacks to Avoid

FoodCaloriesSugarSodiumFatProteinFiber
1 80z Bag of Potato Chips12081g1196mg
(50% DV)
77g15g7g
1 Candy Bar778g36mg
(2% DV)
4g1g0g
Granola Bar996g62mg
(3% DV)
4g2g1g
1 Cup Chocolate Candies1023132g127mg
(5% DV)
44g9g6g
1 (12 fl oz) Soda1600g56mg
(2% DV)
0g0g0g
10 Hard Pretzel Twists2301g744mg
(31% DV)
2g6g2g
1 Medium Pretzel3970g290mg
(12% DV)
4g9g2g
3 Butterscotch Candies6313g63mg
(3% DV)
1g0g0g


Healthy Whole Snacks to Include in Your Diet

FoodCaloriesSugarSodiumFatProteinFiber
1 cup Blueberries8415g1mg
(0% DV)
0g1g4g
1 oz ~49 Pistachios1622g2mg
(0% DV)
13g6g3g
1 oz ~23 Almonds1641g0mg
(0% DV)
14g6g4g
1 cup cooked Green Peas1349g5mg
(0% DV)
0g9g9g
1 Medium Turnip345g82mg
(3% DV)
0g1g2g
1 Medium Carrot253g42mg
(2% DV)
0g1g2g
1oz ~85 Pumpkin and Squash Seeds1270g5mg
(0% DV)
6g5g5g
1 oz Sunflower Seeds1651g1mg
(0% DV)
14g5g3g


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  1. USDA National Nutrient Database for Standard Reference, Release 28.