How to Eliminate Processed Foods from Your Diet as a Working Professional

In a city like New York—where schedules are packed and time is precious—nutrition often becomes a game of convenience. Fast-casual options like Chipotle and Panera may appear health-forward, but beneath the buzzwords often lie hidden sugars, seed oils, and ultra-processed ingredients. For those invested in long-term, preventive health, it’s important to look beyond convenience and make food choices that support metabolic, hormonal, and cognitive function even on the busiest days.

What Counts as Processed Food?

Most foods are processed to some extent. Olive oil is technically processed. So is frozen spinach. But there’s a meaningful distinction between minimally processed foods—those that preserve nutrient integrity—and ultra-processed foods, which are chemically altered to enhance shelf life, taste, or texture.

Ultra-processed foods often include:

• Refined carbohydrates
• Industrial seed oils (like soybean or canola)
• Artificial sweeteners or flavorings
• Preservatives and synthetic additives

They’re designed for hyper-palatability and overconsumption, making them disruptive to metabolic health, energy levels, and hormonal balance—even if they’re marketed as "natural" or "healthy."

How Stress Fuels Poor Food Choices

When you're in a constant state of urgency, it’s easy to fall into reactive habits. Chronic stress raises cortisol, increases insulin resistance, and drives cravings for sugar, salt, and fat. Add in limited sleep and decision fatigue, and it’s no wonder we default to what's easy—not what's optimal.

This stress-nutrition feedback loop is common—but breakable. Small shifts in planning, prep, and awareness can create meaningful momentum toward better habits.

Snack Swaps that Support Energy & Focus

When snacks are necessary, opt for nutrient density and blood sugar stability. Here are a few quick swaps we love:

• Instead of flavored yogurt → Plain Greek yogurt + organic berries + flaxseed + raw cacao + almond butter. We love this → Greek Yogurt Parfait
• Instead of packaged granola bars → No-bake homemade energy bites. Try this → No-Bake Energy Bites 
• Instead of kettle chips → Air-popped popcorn, roasted seaweed in avocado oil, or crispy chickpeas.
• Instead of commercial trail mix → DIY mix with unsweetened dried wild blueberries, raw walnuts, pumpkin seeds, coconut flakes, and cacao nibs. We love this → Healthy Trail Mix

If You’re Grabbing Lunch on the Go...

Some fast-casual meals can still support your health goals—if you know what to choose.

Panera

• Skip: Southwest Chicken Ranch Salad
  Choose: Strawberry Poppyseed Chicken Salad – ⅓ the calories and a fraction of the sodium
• Skip: Creamy Tomato Soup
  Choose: Homestyle Chicken Noodle Soup – with triple the protein and fewer calories

Chipotle

• Skip: The tortilla-wrapped burrito
  Choose: A burrito bowl with brown rice, black beans, fajita veggies, salsa, and guac
• Skip: Queso
  Choose: Guacamole – higher in micronutrients like potassium and magnesium, with heart-healthy fats

Our Picks from Local Favorites

DIG:

• Romesco Plate – herb-roasted chicken, romesco green beans, carrots, and couscous
• Avo Grain Bowl with Crispy Tofu – farro, farm greens, carrots, avocado, balsamic

Sweetgreen:

• Chicken Pesto Parm Salad – spinach, herbed quinoa, spicy broccoli, pesto vinaigrette
  BBQ Chicken Salad – cabbage, kale, apples, green goddess ranch
  
  

CAVA:

• Steak + Harissa Bowl – brown rice, greens, feta, hummus, harissa vinaigrette
• Garlic Chicken + Veggie Pita – slaw, tzatziki, tomato, onion, pickles

Strategies to Save Time & Eat Well

Being short on time doesn’t have to mean sacrificing quality. Here are a few ways to make healthy eating more seamless:

• Batch cook once per week: Roast vegetables, cook a grain or legume, and prep a go-to protein
• Keep your pantry stocked: Extra-virgin olive oil, bone broth, canned wild fish, frozen greens, raw nuts, organic nut butter
• Use quality meal delivery when needed: We like [Factor] and [Daily Dose] for whole-food, anti-inflammatory meals without the prep

Personalize Your Nutrition with Your Care Team

There’s no one-size-fits-all solution when it comes to reducing processed foods. Your genetics, labs, gut health, and lifestyle all influence how your body responds to certain ingredients.

At The Lanby, your care team is here to help you navigate nutritional decisions, identify practical swaps, and build sustainable habits—without adding stress to your day. Ask your Wellness Advisor to help tailor your meals to align with your health goals, lifestyle, and time constraints.