You’ve heard it before—limit salt, be careful with fats, and avoid too many spices.
But what if I that fear of seasoning is actually making it harder for you to enjoy real, nutritious food?
Worse yet, it might even push you towards craving ultra-processed snacks in the end.
I get it—no one wants to overdo it with salt or hot spices. Some people have conditions that require them to limit or avoid them.
But if you’re already eating chips, fast food, or packaged snacks, the salt in your homemade meals is not the real problem. In fact, skipping seasonings at home might be setting you up to crave hyper-processed foods later.
Here’s what research tells us:
The NOVA food classification system breaks down foods into four categories:
1️⃣ Whole or minimally processed foods (potatoes, yogurt, fresh vegetables, meats, etc.)
2️⃣ Basic ingredients used in cooking (salt, oils, butter, yeast, spices, etc.)
3️⃣ Homemade or traditional foods (breads, pizzas, soups, stews—made from real ingredients)
4️⃣ Ultra-processed foods (industrially manufactured with isolated food components, highly processed fats and sugars, and artificial additives)
What’s the real takeaway? Groups 1-3 are not the issue.
The problem is group 4—ultra-processed foods. The salt you add to a homemade dish is nowhere near the sodium load found in chips, frozen dinners, and packaged snacks.
What this means for you:
✅ Use salt, extra virgin olive oil, and spices to your taste when cooking real food. It makes meals more satisfying, reduces cravings, and helps you stay consistent with healthy eating.
✅ Don’t fall for the “low-salt” trap if you’re already eating processed snacks. Instead, focus on reducing ultra-processed foods first.
✅ Ditch the diet mentality—cutting salt, sugar, or fat from whole foods only to later binge on synthetic versions is counterproductive. Enjoy the real thing.
What about weight loss?
If your goal is fat loss, then portioning fats and sugars mindfully can help manage total calorie intake. But for overall health, energy, and vitality, obsessing over portion sizes is unnecessary as long as you’re eating real, whole foods.
Next time you cook, don’t be afraid to season your food well. It’s the easiest way to make homemade meals irresistible—without feeling deprived and later reaching for junk food.
Now tell me—what’s one meal you’ve been holding back on seasoning? Reply and let me know how you’re going to make it better!
P.S. If you’re tired of bland, boring “healthy” food and want a no-restriction approach to eating well, reply to get our No-Diet Nutrition Guide.
