Dietitian's ‘Rules’ for Eating ‘Junk Food’ you NEED to Know (Processed & Packaged Food Guide)

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Hey everyone I’m Abbey Sharp welcome to Abbey’s Kitchen. Today I'm going to be walking you through my “rules” for choosing healthier packaged or processed foods.
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1) The information in this video is for education and entertainment purposes only, so you should always speak to a health care provider about your unique health needs.
2) Please use this video (as with all of my review videos) as educational, not as unique recommendations.
3) Please be kind in the comments.
4) Trigger warning to those with disordered eating tendencies.
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If you liked this video, please leave me a comment below with your thoughts and let me know who you want me to review next!
With Science & Sass,
Xoxo Abbey

[@AbbeysKitchen]

New Bespoke Post subscribers get a free mystery gift with your first membership purchase - go to bespokepost.com/abbeygift and enter code ABBEYGIFT at checkout. Thanks to Bespoke Post for sponsoring!

[@bookisland6515]

i didn’t realize the “mini” in mini wheats came from there being full size wheats 😭

[@AbbeysKitchen]

theyre HUGE

[@einah6310]

Same I have never seen the full size one she show here 🤭

[@catbeara]

I'm sorry but that's the funniest thing I've heard all day 😂

[@Winterliebende]

Watching this as an European o.o 😂 you have a lot of options I like to make my own popcorn, easy and cheap

[@AbbeysKitchen]

Homemade popcorn is such a good cheap staple

[@artbya613]

me and my family miss the videos you used to make where you would cook more in the videos!

[@AbbeysKitchen]

Aw those were fun. Thanks for the feedback, I can bring it back more it’s missed

[@mazemary8360]

I loved the "Price and Pleasure" disclaimer in the beginning :)

[@rn2787]

People are surprised when my kid picks broccoli over candy. It's not because they don't like candy or that I restrict them from eating candy. They just like broccoli more and they choose it more often. However, if they have a craving for ice cream they will eat an entire pint in less than a day. 😅

[@viviannichols3582]

I would also choose broccoli over candy

[@misstekhead]

I was the weird kid that liked spinach and carrots. To be fair I took it upon myself to drench them in various salad dressings.

[@rn2787]

@@misstekhead I do like spinach salads.

[@misstekhead]

@@rn2787 That’s what’s up. Let’s be pals. We can join forces and become spinach conglomerates.

[@sci300768]

It's a good thing your kid is still a kid. There's nothing wrong with having a pint of ice cream if the craving hits! Besides, it seems like they eat a balanced diet overall.

[@alyssamonique4120]

My crunchy snack is wonderful pistachios. Chilli and vinegar flavors for when I'm feeling fun

[@AbbeysKitchen]

I love those!

[@brittcoffee913]

Omg the chili flavor 😋

[@newbiegardner330]

Wow love your content so much. I do love that I don’t feel pushed towards any product, just good information to help me make better choices. Thank you for all you do. I’m a fan😁

[@jennythompson8972]

I continuously rewatch your videos about turning fear foods into hunger crushing combos - this video is scratching that itch. Thank you so much! So excited to put this into practice.

[@pauliemoisuk5945]

I really enjoyed this! Great ideas for looking for healthier snacks. It’s very confusing to know what to buy because there are soooooo many options and opinions out there, but I really value your advice. I’ve incorporated many of your ideas and recipes into my diet over the last few months and am enjoying my food so much more! Thank you Abbey!

[@JenniferTijssen]

I love your content so much, it really makes me feel safe and seen when discussing thought patterns that diet culture has taught us.

[@danaslay6482]

Loved this video, so informative!!!

[@kecrn4132]

I LOVE Veggie Straws in the Original flavour… and Boom Chicka Pop in the Sea Salt!! I’m also obsessed with Grenade Protein Bars!!!

[@potoos.-.5605]

Grenade bars are the best, I have a whole stash under my bed. The only bad thing is that I can only find the PB&J ones in one very specific corner shop and I've never seen the lemon cheesecake one anywhere

[@Dkb522]

I like the That’s It bars in a pinch. Only fruit, that’s it…but I love may fruit and always keep these around. Apple mango and apple cherry as sooo good! Good video!!

[@d14551]

I love Grape-Nuts (not the flakes) and Kind bars that have almonds as their number 1 ingredient.

[@AbbeysKitchen]

Love that

[@yvettewhite828]

@@AbbeysKitchenwhen I was young I would put grape nut with the milk in the microwave. Add butter and sugar . Hot cereal. Delicious.

[@themagicknightress7132]

I really like the… cranberry chocolate kind bars?

[@TAZSWIGSNACKS]

I love your common sense approach to food... there's such a cesspool of advice out there! I am a cereal nut too! I now feel like I can indulge and stay healthy.. never thought of combining cereal for nutrition and satiety! Plus, you have gave us a great "cereal test"... now I can indulge with confidence! Thanks! XOXO

[@whippedsouffle]

She also recommends mixing protien powder into your milk for your cereal! 🤯

[@youraveragecarnivore1921]

This video is such a good idea

[@nicoleliotti7421]

One of my favorites Harvest Snaps Baked Red Lentil Snacks. Crunchy loops . Hot and Spicy . Awesome video . Thank you . 😊

[@chelesewashington]

Can you please go over how to gain weight? I've been struggling to gain weight my entire life but I eat plant-based for the most part and have trouble making high calorie meals. I love how you discuss these topics. Great video!

[@danielleonfirehernandez5150]

Love your videos! Thank you 😊

[@Ashweee223]

That peach blazer is so cute; the colour suits you so well!

[@celestialcircledance]

Fiber One original is my go-to cereal so much so that when there was a shortage last summer I kept buying them six boxes at a time on Amazon . Perfect bars that you get in the refrigerated section are my faves .For something crunchy I go for Oroville's 100 calorie microwave popcorn which are calorie and portion controlled and full of fiber and volume to keep me satisfied . Thanks for your recommendations and tips!

[@AbbeysKitchen]

Of course! Happy to help

[@mostlywholenicole]

I may be a basic b**** but I love love love Larabars & Harvest Snap Peas (tomato basil flavor!)

[@dalepower632]

I don't think that's basic at all. I mean tomato basil is freaking refined! :)

[@rachelreynolds0430]

this vid epitomizes why i love Abbey .. realistic! 🥰

[@AbbeysKitchen]

yaaaaaas

[@nathaliesavoie7833]

Lesser Evil popcorn is also a favourite of mine! Delicious!:)

[@h0llasamantha]

i’m a gluten free girlie due to celiac. thank you for including gf options! much appreciated! ❤

[@3shellyiam]

Very helpful!

[@mgb5170]

Love this!!

[@NikSvobodniy]

Quest is the company that keeps me happy while dieting =D From straight up protein bars to chips, crackers, puffs and CANDY

[@missb9719]

the chips are so good

[@Charlenesclublams]

The price point on the majority of these items are just not realistic for most people trying to feed their family in today's economy. I would like to see this video concept applied to more budget friendly items.

[@stephaniewoods5348]

my partner and I are obsessed with Alex's sourdough pizza!! such a great find...The crust is delicious and crisps up really nice with a great sourdough flavor and their sauce is one of the best i've had tbh. yay!

[@juliaosinska195]

I love tribe and cliff bars! Especially when I am breastfeeding they are a great snack. Also I love peanut corn puffs as they are coated in peanut butter powder and have a good amount of protein and healthy fats.

[@meredithgomes6559]

Wilde Protein chips are AMAZING if you’re allergic to pea like me they are a bit higher in sodium but I usually try to pair them with plain greek yogurt or a fruit to feel more balanced

[@Geekabibble]

I got an air popcorn maker for Christmas. I love putting some good olive oil over it and a little salt. It's sooo yummy!

[@karlamarx5954]

Love the rosemary garlic flavored triscuits 😋

[@dianedavis8161]

Love this video and your jacket 😊

[@KimbiW]

I really enjoy Goodles, which is a box mac n cheese. it has 14g of protein per serving, and has veggies hidden in the dry mix sauce/likely noodles too. It's not like the BEST, but it takes care of that craving...and now I think I prefer it

[@susanburtonatx]

Hi Abbey You used to love the Built bars? Do you still feel like these are a good option? I was hoping to see a healthy ish pop tart 😂 but I do remember you showing one in a hunger crushing combo one time. I’m LOVING your new Neue Theory protein powder! Thank you 😊

[@rachelem1129]

So glad to see Lesser Evil popcorn on the list! I only "discovered" them recently at Aldis here in the states. I was surprised at the nutrition when I first picked them up and how delicious it is (I love the white cheddar version!). I miiiiiigghhhht be going through like a bag a week at this point....😂

[@AbbeysKitchen]

Hahaha soo good

[@jyotibhatia192]

sea point farms dry roasted edamame 20g protein, 8g fiber , 220mg of sodium (maybe a little high) but only 2 ingredients edamame and sea salt

[@TeroTheShortOne]

YES to Crunchmaster! I eat them with a Lebanese garlic sauce called toum (Toom brand from Costco) and OH MY GODS yum! 100% worth the garlic breath. 😅

[@cherylthompsonsmith1733]

I have a neurodivergent kiddo with really restricted diet: I buy the tomato lentil pea chips by the dozen! (They are “red green chips” bc er used to get “green chips”)

[@Randis-vv5hg]

Thanks for this, Abby - very helpful! I really like Whole Foods frozen pizzas, and they are much cheaper than Annies! Also, can you talk about lectin in a future video? I keep hearing how awful lectin containing foods are and would love your take on it. Thank you!

[@AbbeysKitchen]

So glad it was helpful. For lectins I have a post here www.abbeyskitchen.com/are-antinutrients-safe-lectins/

[@Randis-vv5hg]

@@AbbeysKitchen Thank you, Abby!

[@VaillancourtLJ]

love your content Abbey! I wanted to leave an honest review of your new pea protein, since I couldn't find anywhere on your 'neue theory' website to leave reviews. I recently purchased your new protein powder (in vanilla) and was sad to say I didn't like the taste, plus its almost 3 times the price of other pea protein brands when you factor in that per gram it costs more AND you have to use 2 scoops to get 22g of protein, where other brands of pea protein I've tried you only need 1 scoop that's roughly the same size as yours, to get the same amount of protein or more. I was really hoping this was going to be my go too protein powder because its hard to find a good tasting, quality pea protein.

[@Superpsychandie]

Haha, I grew up in South Africa eating those wheat bricks you are talking about and absolutely love them and actually miss them now that I live in Canada lol

[@AbbeysKitchen]

Aww hope you can find them somewhere here

[@orang1414]

Hey Abbey, what do you think about the seed oils present in some ‘healthy’ junk foods/ products, eg pesto, houmous, trek protein bars, etc?

[@devvandyke1195]

Phew I’ve been eating like a stray dog this week lol I needed this video to get my back on my health game. My body is feeling ROUGH. Oof, the heartburn I’m experiencing lol

[@mandyarregui1584]

I love the items on your list specifically when u did not leave anyone behind ( me being vegan and gluten free) the latter not by choice .. I’m not sure if u seen the Aloha protein bars .. they are my go- to, they are so good !

[@chandlermorgan9851]

More videos like this please!!!

[@katherinewilson2026]

I love Lara bars, and Made with Local is made locally and are delicious!

[@jessicatate3092]

Wait, how did Built bar not make the list?!

[@kaleido9631]

Love ur 3's rule. Isn't crazy how hard it can be to find anything packaged that has 3g of sugar or less?

[@antoniettagalati2530]

Dr. Oatker. I am Italian and I know my pizza. Lots of options, thin crust and taste better then any other one

[@misstekhead]

I’ve been eating a small amount of Pringles and drinking a single Shiner Bock beer almost every day after my hell that is working within the fast food industry. Is that problematic? Is life short? Should I just say eff it? 🤔 I believe the answer is yes.

[@nancybrady3033]

So enjoy your refreshing take on food Abbey. Btw, not many people can rock the color of your blazer, but you certainly can. Looks great!

[@AbbeysKitchen]

Thank you❤❤

[@debbiecleveland6039]

Sorry. Just found your videos. I have watched several and love the no nonsense approach. I have seen posted about your free protein e book, but I can not seem to find it.

[@haleyjoy1377]

the link to it is in the description of this video!

[@jamienathanschrock-lunn9143]

I really love Larabars and RX bars for fast energy.

[@thevoiceovercloset945]

QUEST chips are my favorite! They are super high in protein!!

[@shirasmith6796]

hey abbey! I miss the hunger crushing combo vids and cooking vids!!!! I mean, your channel is called Abbey's Kitchen after all ;)

[@user-ur3id4oy3h]

I'm so jealous how many options Canadians/Americans have. Thank you Abby for the video!

[@rosamoreno4794]

Yasso pops and popcorn and protein bars that taste yummy are my favorite processed foods.

[@EclipseandtheWitch]

Mezcla Bars have been a godsend. I'm addicted to the Mexican Hot Chocolate and Spanish Almond Butter flavors!

[@LorienDied]

hi abbey :)! i'm an old subscriber of yours, im 16 years old, and i need your advice. i suffered from a harsh eating disorder, heavy restriction for over 2 and a half years, im now fully recovered, but im worried for my hair, do you think it can grow back healthy and as dense as it used to be? it wasnt crazy thick, but it was nice and wavy, please reply! love your content so much

[@katyp564]

I am always tempted by Weetabix, but they're pricier in my area. Love Kashi Autumn Wheat!

[@AbbeysKitchen]

😋😋

[@FreckleFinance]

Can we do a nut free school lunches options? I'm struggling with protein and fat sources that aren't processed meats or just dairy.

[@patty5266]

Is there a way to see the snacks and products you endorse? I’d like to purchase a few things.

[@lilypink3614]

Hi Abby! I recently was binge watching some of your old videos & I remember watching one that you were trying on some new clothes you had just got. But I cannot find that video again! I've rewatched your old videos for hours & hours & find it! The clothes were simple & feminine but very cute! They were just my style too! I wanted to see what the website was that you ordered them from! Plz Plz point me in the direction of this video! I'd very much appreciate it!! Thanks in advance!

[@MadisonFalco]

I love Bran Flakes hahah ever since I was like 8 years old

[@dolcemaddalena]

Did you move out of Canada? Where do you get most of these? I live in Montreal and about 2/3rds of your recommendations I have never seen here. I shop at various health food stores and larger grocers.

[@michellefreedman9265]

I think she must be in Toronto near Whole Foods. I’ve not seen 90% of these products in Kingston.

[@dolcemaddalena]

@@michellefreedman9265 Time for some cross border shopping... 😂

[@sharonbennett2367]

I eat healthy. But, sometimes it's okay just to get the snack sized regular potato chip. Do it. You will get your fix and won't crave for at least another 2 months or so...I just don't keep them on my house

[@LisaEicholtz]

I am wonderin what you think of Aloha Bars, Magic Spoon or Sundays cereals?

[@karlamarx5954]

Magic spoon is crazy expensive like $13 a box!!

[@LisaEicholtz]

@@karlamarx5954 in Pennsylvania, where I am I can find it at Wegmans for eight dollars a box or so

[@eviozyra6300]

I don't know about the US but in Germany we have a lot of bars/snacks made for toddlers which have lower sugar/sodium so I sometimes buy these as a healthier alternative.

[@lossm24]

I've been hearing a lot about UPFs (Ultra Processed Foods) as a result of that guy from the UK doing his own anecdotal experiment and maybe some actual studies (can't remember exactly). I feel like some usually evidence-based podcasts/influencers/youtubers I listen to have been entertaining his ideas and taking it quite seriously. I would love to hear your take!

[@tomgnau]

Other nutrition channels make me feel like a moral failure for even walking down the cookie aisle at kroger.

[@AbbeysKitchen]

I’m sorry, you should never feel that way…

[@tomgnau]

@@AbbeysKitchen It's fine. I got over it and found other channels (like yours).

[@cr528]

Amy's broccoli pasta bowl amazing!. Why cant Capt crunch berries be healthy 🥴

[@schavda20]

I would be interested to know your views on plain cornflakes cereal for breakfast 😊

[@Katepwe]

Add some hemp seeds and pumpkin seeds and you’re good to go!

[@bananaquiet]

FYI, the Kind minibars meet your criteria but not the regular size ones or the breakfast ones.

[@Cynergific]

Thanks!

[@karlamarx5954]

Fiber one cereal has 13 g fiber and no added sugar

[@avivlab]

1:30 - such an important note. I love that you mention that price is also a factor. 6:20 - the tip about combining a more healthy cereal with the cereal you crave is really good. it's a bit weird to then note that you look for low sugar cereal if you're for combining them with more sugary cereal, but overall it's a good tip to look at protein and fiber. I also want to add that some cereal have extra micronutrients that might be important. One of the my favorite cereals (and I have it right now) has about 5g sugar, 3g protein and 3g fiber per serving, but also has like 160mg calcium and 3.5mg iron per serving which is pretty amazing for me as a vegan (and it tastes really good). 7:15 - why is "super simple ingredients" important? people who refer to "simple ingredients" usually spread fear and misinformation about processed foods, but you are obviously promoting cereal which is very processed. So... Huh? I notice that sometimes you say "added sugars", but a lot of times something is advertised as not have added sugars but still has sugar. It's not exactly the same, and you do need to look at sugars (but as you say, not just look at carbs). Another issue I have is that you refer to a "serving" in multiple scenarios, but the manufacturer sets the serving size, so it could be misleading. Since you also mention sugars and calories per serving, I have no doubt you have it in the back of your mind when you talk about servings, but I wonder why not just explain it for you audience. Overall it's a pretty good video.

[@viviannichols3582]

She constantly contradicts herself

[@Kayin2626]

Misleading to call that Lesser Evil popcorn “lesser”! I’m not a popcorn girlie but you give me a bag of that and I like trance out and somehow the bag is empty and I have no clue how it happened! 😂 A basic Himalayan seat salt and coconut oil popcorn has no business being that good!!

[@mikimarin2002]

I am wondering if the sourdough pizza still has the properties of fermentation after it had been frozen

[@dalepower632]

I actually know this one! The short answer is that it does. Long answer is that yeast and simple bacteria easily survive freezing, and the flavor and texture of sourdough hold up very well to freezing. (Some damage to texture, but not a lot.) I've frozen sour dough for use later, and as long as you allow it to thaw before baking, it turns out very well, with a good strong "sourdough" yeast flavor.

[@madeleinejeann]

@@dalepower632I second this! Freezing sourdough starter and dough is actually a great way to preserve the active yeast and bacteria

[@hotnerd8428]

Abby gotta be like bobby dont forget the incredients 😂

[@zellalaing5439]

This video made me realise how few ultra processed foods I actually buy.

[@pattiupton1499]

Good video! It's just not realistic for most people to never have a packaged snack.

[@alyssamonique4120]

Was a huge kind fan but they put oils in it. I go for iq bars

[@110annyee011]

The nacho hippies taste just like Doritos. Sadly, I can never find them anymore.

[@AislingDonohoe]

Video idea: Hypothalamic amenorrhoea recovery?

[@susanmiller6357]

Shocked to not see Built bars in the snack bar segment!

[@CRG_]

Contract probably ended

[@keraleak3990]

And we would probably revolt if we had to hear about them again 😂

[@ahine2505]

Am I the only one to be surprise her « former » favorite, Build Bar, is not on the list. 😮

[@Irrelevantmaddy]

Mmmm yeah still not buying Kellogg

[@hotnerd8428]

I say just once in a while

[@moistsquish]

Me in my unhealthy era rn😂

[@dalepower632]

I'm still trying to work out how nothing is forbidden in my eating day, now. I'm not ready for snack rules, I don't believe. (Not that I'm eating only less nutritious foods or anything. I'm doing fine enough that way, but this idea of getting "healthy" snacks is a bit triggering, to be honest. I'm not sure how to process the idea, as of yet.) Well, room for growth!

[@AbbeysKitchen]

Everyone’s journey is different! If this video isn’t for you, that’s totally fine❤

[@dalepower632]

@@AbbeysKitchen Right. Not yet, perhaps? I'll circle back later on it. (I mean, I totally watched it, so I have the information... It didn't trigger a binge or anything, which I was worried about for a minute there... So, you get me, it's a win all around!)

[@laurencelussierlocas]

These companies pay you ? Some choices seem random to me and not necessarily very intuitive. I don’t mind weight loss nutrition but please just say the truth ! Are you promoting weight loss or promoting HAES? Because it’s very different !

[@sarahhendrickson9795]

Ya she got paid from the 17 different brands that she mentioned….

[@kelseymullenix6711]

If you know anything about abbey you know she is not an advocate for either weight loss or HAES. She is a proponent of intuitive eating, body autonomy and gentle nutrition. That doesn’t have much (if anything) to do with weight. Her focus is never centered on weight but on overall mental, physical and emotional health and happiness.

[@user-fc4xg5ym1t]

@@kelseymullenix6711Oh really? Then why did she make a video (that she of course also deleted) about how calorie counting is “bad science” and weight loss attempts are futile because the body will regain the weight back anyway? That’s what she actually said. And don’t forget how she praised Lizzo for her diet. She doesn’t even know which side she’s on anymore!

[@Raven74408]

​@user-fc4xg5ym1t It's called having a nuanced and balanced viewpoint. There's nothing inherently wrong with wanting to lose weight especially if you have health complications related to weight. You can do so without resorting to guilt, fad diets, or disordered eating which is what she has always said. 🙄

[@Jake-ue4ru]

If a mom gave these to their kids, I think she’d be calling her an almond mom

[@dalepower632]

Yeah, if you only provide "healthy" snacks for kids, I can see that. ON the other hand, having a good variety of things in the house, for the kids to pick and choose from should be fine. I mean, we've seen her cupboard where she had containers filled with a dozen types of candies... I think her kids are probably going to do fine that way. :)

[@Jake-ue4ru]

@@dalepower632 I just think it’s a little hypocritical to call out parents who try to teach healthy habits to their kids and take care of their kids by giving them healthy alternatives to traditional snacks (that we know for a fact are extremely bad for us by the way) and then subsequently make a video advising her viewers on healthy alternatives to traditional snacks. Of course I don’t think someone should never have a slice of cake or a candy bar but I think as a society our definition of “in moderation” might still be a little too loose. But of course everyone has the right to do as they please of course. Just stating my observation and opinion

[@natalieeubank4533]

Who cares…. Stop picking on moms that are doing their best for their kids

[@Supercocono6]

I’m a bit sad you decided to make your own protein powder. It’s just made my trust level of you go down a bit and I find it harder to watch your content now. Feel a bit mean saying that but it’s soooo expensive and seems gimicky. Feels so strange coming from someone like you that would point out expensive powders sold by influencers before and now youre doing it too.

[@natalieeubank4533]

You’re not very nice

[@Lucialucie]

RX bars are nasty. My poor teeth

[@Jennifer_Lewis_Beach_Living]

I agree. They are gross.🤢

[@daysoftheboo]

Is it true that eating wheat bran and cereals that contain wheat bran can cause osteoporosis??? Please help!!! Do I have to stop eating my delicious wheat bran cereals?????

[@Katepwe]

No…..I find that hard to believe.

[@daysoftheboo]

@@Katepwe I have osteoporosis so I've been researching on foods to avoid and foods that harm bone density,, I was told that wheat bran is bad for bone health because supposedly it prevents mineral absorption I don't want that to be true either because I love eating grains , I love wheat bran cereal and other cereals that have wheat ban like Post Shredded Wheat cereal Whole grains are good fiber I really hope Abby answers my comment because I don't want to stop eating wheat unless I absolutely have to if this is true

[@kelseymullenix6711]

You don’t have to cut anything out of your diet completely. Plenty of foods “increase” the “risk” for a lot of things and we cannot avoid all possible side effects all the time. Eat what you enjoy, in moderation, and live your life without worrying so much :)

[@daysoftheboo]

@@kelseymullenix6711 I know lots of foods have their own risks but when it comes to bone loss or foods that prevent mineral absorption of nutrients I just want to know if it's true about wheat and wheat bran 😓

[@karil6461]

Anyone else realize nothing on this list is under $5?

[@katherinewilson2026]

Not much in the grocery store is these days...

[@natalieeubank4533]

Eating well is expensive unless you make it at home