Eating too much packaged food? Try these 6 simple swaps

A nutritionist shares six simple food swaps to cut ultra-processed items from daily meals. Her approach focusses on practical habits that are easier to repeat and sustain.Six easy swaps for cleaner eating (AI-generated image)New Delhi,UPDATED: Sep 14, 2026 10:28 ISTUltra-processed food can become a regular part of our diet without us really noticing it. Breakfast cereal in the morning, biscuits with tea, a packaged snack during work and instant noodles for dinner can quickly add up. While eating these foods occasionally is not necessarily a concern, having them regularly can make it harder to maintain a balanced diet.For people who want to reduce their intake of ultra-processed food, completely changing their diet may not be necessary. Instead, experts suggest starting with the foods that appear most often in your daily routine and making simple swaps.Eshanka Wahi, a Dubai- and Delhi-based Culinary Nutrition and Holistic Wellness Coach, shares six easy changes that can help people reduce ultra-processed foods without making their meals complicated.START WITH YOUR BREAKFASTBreakfast is one of the easiest places to make a change. Packaged breakfast cereals can be convenient, especially on busy mornings, but there are several simple alternatives. Oats with milk, nuts and seeds can be prepared quickly and can make for a filling breakfast. Vegetable poha with peanuts is another easy option that does not require much preparation.“You don't need to replace your entire breakfast routine. Sometimes changing one regular food is enough to get started,” says Wahi. The idea is not to make breakfast complicated, but to replace one regular packaged food with a simpler option.MAKE A CHANGE TO YOUR TEA TIME SNACKFor many people, tea and biscuits are a daily habit. It may not always be because of hunger. Sometimes, it is simply because tea time has always meant having a few biscuits.Instead, roasted chana, makhana, fruit and a small portion of nuts can be kept ready for an easy snack. Homemade chivda can also be an option when you want something savoury.However, there is no need to completely stop eating biscuits. The focus should be on reducing how often packaged snacks become an everyday habit.ADD MORE TO YOUR INSTANT NOODLESInstant noodles are often a convenient choice on busy evenings when there is little time or energy to cook. Instead of treating them as the entire meal, adding other foods can make the meal more balanced.Vegetables, eggs, tofu or paneer can be added to instant noodles depending on what is available at home.“I don't want people to feel like they have to give up the foods they enjoy. I would rather see what can be added to the meal and how that food is showing up,” says Wahi.CHECK YOUR YOGURTFlavoured yogurt can seem like a healthy snack, but some varieties may contain added sugar. Plain curd can be a simpler alternative.It can be paired with fruit and nuts for sweetness and crunch or eaten alongside a regular meal. This swap also does not require a major change in eating habits.CHOOSE WHOLE FRUIT OVER JUICEPackaged fruit juice can be an easy morning drink, but when whole fruit is available, eating the fruit can be a better everyday choice.Oranges, guavas, apples and papayas can be eaten without much preparation. Whole fruit also provides fibre that may be lost or reduced when fruit is turned into juice.“I usually prefer whole fruit when it is available rather than making juice the everyday way of having fruit. It is a very small change but an easy one to keep,” says Wahi.LOOK AT SAUCES AND DRESSINGS TOOKetchup, packaged dips and salad dressings can easily be overlooked because they are usually eaten in small quantities. However, if they are being used every day, they are also worth checking.Mint and coriander chutney, spiced curd, lemon and herbs can add flavour to meals without relying on packaged sauces every time.Reducing ultra-processed food does not mean cooking everything from scratch or removing every packaged food from the kitchen. The more practical approach is to look at what you eat regularly and identify the easiest place to make a change.“People often try to change everything at once and then find it difficult to continue. I would rather make one or two swaps that fit naturally into their day. Once that becomes normal, you can look at the next thing,” says Wahi.Small changes that are easy to repeat may be more useful than trying to completely overhaul your diet overnight.- EndsPublished By: Smarica PantPublished On: Sep 14, 2026 10:28 IST