营养研究者Kevin Hall在《食物的智慧》一书中分享了他对超加工食品的研究。尽管他发现超加工食品可能导致热量摄入增加，但他并不完全排斥它们。Hall认为，关键在于选择营养价值相对较高的超加工食品，并将其融入日常饮食中，尤其是在为孩子准备午餐时。他强调，健康的饮食核心是多摄入蔬菜、纤维、豆类、全谷物和水果，同时也要认识到并非所有加工食品都一无是处，合理选择和搭配可以兼顾营养与便利性，并减少食物浪费。

💡 **超加工食品并非洪水猛兽**：Kevin Hall博士21年的研究表明，超加工食品（UPFs）可能导致人们每天多摄入约500卡路里。然而，他并不主张完全禁止UPFs，而是认为存在一些营养价值相对合理的UPFs，可以适度纳入饮食。

🍎 **健康饮食的基石依然是天然食物**：Hall与共同作者在《食物的智慧》一书中强调，经过数十年研究，健康饮食的核心依然是“多吃蔬菜——以及纤维、豆类、全谷物和水果”。这构成了均衡饮食的基础，提供了必需的营养素。

🥪 **为孩子准备午餐的实用策略**：Hall在为孩子准备午餐时，会混合使用超加工食品（如特定品牌的全麦面包）和非加工食品（如花生酱、坚果、自制爆米花和胡萝卜）。这种做法既满足了孩子们的喜好，也提供了能量和营养，同时有助于减少食物浪费和简化决策过程。

⚖️ **关注加工和精制碳水化合物**：Hall指出，对大多数人而言，应避免的是加工和精制的碳水化合物，而非所有加工食品。例如，选择优质的全麦面包比精制的白面包更优，而含糖量适中的果酱也可以接受，关键在于整体的营养平衡和避免过量摄入添加糖。

Nutrition researcher Kevin Hall has studied how ultra-processed diets can lead to weight gain.But he's not categorically banning UPFs at home.Instead, he aims to find healthy, simple ways to incorporate the right ones into his kids' lunches.

Kevin Hall made a career out of figuring out what's wrong with the way we eat. So, you may be surprised to discover that he isn't one of those "clean" eating types who shun all packaged foods.

In fact, Hall feeds his kids some ultra-processed lunch foods every day. And he doesn't think there's anything wrong with that.

For 21 years, the nutrition researcher studied diet and metabolism at the National Institutes of Health, and he made the groundbreaking discovery that people eat 500 extra calories every day on ultra-processed diets.

"There are plenty of ultra-processed foods that are available to folks that are still reasonable in terms of their nutritional profile," he told Business Insider.

As Hall and his coauthor Julia Belluz wrote in their new book, "Food Intelligence," having a set lunch routine helps curb food waste and minimizes daily decision-making.

And Hall selects foods he knows his kids actually like. That means lunch is slightly different for each child, but it works.

"The evidence on optimal nutrition has been clear and consistent over decades," Hall and Belluz write in the book. "It's boring by this point. Eat more vegetables — along with fiber, legumes, whole grains, and fruits."

Lunch is usually a mix of complex carbs, healthy fats, protein, and some homemade popcorn

Lunchbox No. 1 includes a sandwich on ultra-processed bread

Hall said it's a basic PB&J on "one of those very expensive" whole-grain sandwich breads.

"For the vast majority of people, it's really the processed and refined carbohydrates that they should avoid," Hall said. (Think: Wonder Bread and doughnuts).

He buys Dave's Killer Bread and adds "a pretty good quality" peanut butter plus some jelly, which he knows is a sugary item, but he ensures the jar he picks out doesn't have "crazy amounts of sugar."

Lunchbox No. 2 skips the sandwich and includes beans and rice instead

Both of these main courses consist of a balanced mix of satiating protein (nut butter or beans) plus some carbohydrates (rice, whole-grain bread, and jelly) for quick energy.

Then he adds a few sides to the lunch, which are all unprocessed, nutrient-rich foods. Usually, it's:

Almonds: A great source of plant-based protein and healthy fats;Whole-grain popcorn prepared at home,And some carrots, which are rich in vitamins.

These are all filling, high-fiber foods that will help keep the kids satisfied until the end of their school day. None is super calorie-dense, either.