{"id":35761,"date":"2025-06-10T15:18:01","date_gmt":"2025-06-10T19:18:01","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=35761"},"modified":"2025-07-14T17:10:11","modified_gmt":"2025-07-14T21:10:11","slug":"nutrients-for-processed-diet","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/nutrients-for-processed-diet\/","title":{"rendered":"4 Nutrients That Help Offset The Negative Effects Of A Processed Diet"},"content":{"rendered":"<p>From creamy ranch-flavored potato chips to “soft-baked” breakfast bars, there\u2019s no question that processed foods can be as tasty as they are convenient\u2014but consistent consumption comes at a cost.<\/p>\n<p><span style=\"font-weight: 400;\">An overly processed diet starves the body of key nutrients, strains digestion, and triggers inflammation, all of which create a domino effect of suboptimal health, says certified nutritionist and personal trainer <\/span><span style=\"font-weight: 400;\">Lisa Schultz<\/span><span style=\"font-weight: 400;\"> C.N., C.P.T., creator of the <\/span><span style=\"font-weight: 400;\">Vendura Method<\/span><span style=\"font-weight: 400;\"> for healthier eating. “Eating a lot of processed foods is like putting soda in your car instead of gasoline; it may run for a while, but eventually, it will start to break down,” she says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While you may not be able to take your body to a mechanic, the good news is that you <\/span><i><span style=\"font-weight: 400;\">can<\/span><\/i><span style=\"font-weight: 400;\"> counteract some of the side effects of frequently feasting on processed foods by dialing in your diet and prioritizing some nutrients over others. As Schultz puts it, “The body is amazing at healing itself once you give it the right tools\u2014and your diet can often supply those tools.”\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ahead, a closer look at the risks of regularly eating ultra-processed foods, plus how to reverse the damage.<\/span><\/p>\n<ul>\n<li><em><strong>ABOUT OUR EXPERTS<\/strong>: <a href=\"https:\/\/www.instagram.com\/itslisaschultz\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Lisa Schultz<\/span><\/a><span style=\"font-weight: 400;\"> C.N., C.P.T., is a certified nutritionist and personal trainer and the creator of the <\/span><a href=\"https:\/\/www.verduramethod.com\/the-method\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Vendura Method<\/span><\/a>. <a href=\"https:\/\/wholeisticliving.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Jenna Volpe<\/span><\/a><span style=\"font-weight: 400;\">, R.D.N., L.D., C.L.T., is a functional registered dietitian and the founder of <\/span><a href=\"https:\/\/wholeisticliving.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Whole-istic Living<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/em><\/li>\n<\/ul>\n<h2><strong>What Are Processed Foods?\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Processed food is a <\/span><span style=\"font-weight: 400;\">broad category<\/span><span style=\"font-weight: 400;\"> of food that has been altered in some way, shape, or form from its naturally occurring state in nature. Technically speaking, many everyday items\u2014like frozen, canned, or packaged fruits, vegetables, and whole grains\u2014are considered processed. But they\u2019re not the big culprits in overly processed diets.<\/span><\/p>\n<p><strong>Read More:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-cut-processed-foods\/\">Your 2-Week Guide To Cutting Out Highly-Processed Foods<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Typically, a processed diet includes a disproportionate amount of<\/span><i><span style=\"font-weight: 400;\"> ultra<\/span><\/i><span style=\"font-weight: 400;\">-processed foods and drinks, which contain ingredients not normally found at home, including preservatives, added sugars, salts, and emulsifiers (which increase shelf life), according to the <\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/how-to-eat-a-balanced-diet\/what-are-processed-foods\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">National Health Service<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Common ultra-processed food examples include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pantry staples: <\/b><span style=\"font-weight: 400;\">Breakfast cereal, white bread, pasta, crackers\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meat products: <\/b>Bacon, sausage, salami, beef jerky, hot dogs, some cold cuts<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks and dessert: <\/b><span style=\"font-weight: 400;\">Chips, pie, biscuits, pastries, candy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Freezer items:<\/b> Ice cream, ready-to-eat meals<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Drinks: <\/b><span style=\"font-weight: 400;\">Soda, juice, energy drinks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Condiments<\/b><span style=\"font-weight: 400;\">: Canned pasta sauce, salad dressings, ketchup, aioli\u00a0<\/span><\/li>\n<\/ul>\n<h2><strong>Why Are Ultra-Processed Foods Bad For You?\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Consistent intake of sugar, refined carbs, preservatives, salt, trans and saturated fat, and other unhealthy additives present in ultra-processed foods can “wreak havoc on your health and wellbeing,” says holistic and functional registered dietitian <\/span><span style=\"font-weight: 400;\">Jenna Volpe<\/span><span style=\"font-weight: 400;\">, R.D.N., L.D., C.L.T., founder of <\/span><span style=\"font-weight: 400;\">Whole-istic Living<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/www.bmj.com\/content\/384\/bmj-2023-077310\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> has shown that eating high amounts of ultra-processed foods is associated with increased risk factors for chronic conditions such as high blood pressure, weight gain, and cardiovascular challenges. A 2019 study in the <\/span><a href=\"https:\/\/www.bmj.com\/content\/365\/bmj.l1949\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">BMJ<\/span><\/i><\/a><span style=\"font-weight: 400;\"> even found a link between processed foods and reduced longevity and an increased risk of early death.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what’s at play here? Well, for one, a high intake of ultra-processed foods can disrupt key systems in the body, contributing to issues such as high cholesterol, joint pain, chronic fatigue, depression, fibromyalgia flares, digestive problems, and acne, says Volpe.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, the sugar load associated with ultra-processed foods can cause blood sugar imbalance and insulin resistance, “which can lead to out-of-control cravings that make it hard for us to understand our body’s true nutritional needs and listen to its hunger and fullness cues,” says Schultz. Over time, this can lead to overeating, which then leads to weight and fat mass gain and contributes to symptoms like poor sleep, low energy, mood swings, and brain fog, she adds.<\/span><span style=\"font-weight: 400;\">\u00a0\u00a0<\/span><\/p>\n<p><strong>Read More:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/brain-fog-fixes\/\">How To Fight (And Fix) Persistent Brain Fog<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Volpe notes that one of the reasons eating a diet high in ultra-processed foods has <\/span><span style=\"font-weight: 400;\">such<\/span><span style=\"font-weight: 400;\"> a significant impact on health is that the intake of ultra-processed foods often replaces healthier options, such as fruits, vegetables, whole grains, healthy fats, and high-quality proteins. “This can translate to macronutrient imbalances, vitamin and mineral deficiencies, and inadequate fiber and prebiotic intake that exacerbate symptoms,” she says.<\/span><\/p>\n<h2><strong>Is It Really Possible To Counteract The Effects?\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">So, can you actually reverse the damage done by a diet high in ultra-processed foods? Absolutely. “People who have eaten a diet made up mostly of ultra-processed foods for years can counteract the inflammation and health problems doing so may have caused by making positive changes to their diet,” says Volpe.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research published in <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8886797\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Appetite<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that consuming highly processed foods has an instantaneous, negative impact on mood that lasts up to three hours. With that, reducing intake may support improved mood and energy levels over time. <\/span><span style=\"font-weight: 400;\">However, improvements in most health markers won’t happen overnight, says Volpe. A 2024 study in <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39654611\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Obesity Science & Practice<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that individuals who reduced their consumption of ultra-processed foods by half experienced noticeably improved health in just two months, but “generally, the longer someone has been experiencing inflammation and health issues, the longer it may take for them to start feeling better after making a healthy diet and lifestyle changes,” Volpe says.\u00a0<\/span><\/p>\n<h2><strong>4 Nutrients To Help Offset A Processed Diet\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">If you’re cutting back on ultra-processed foods or wondering how to support your health as you heal from their side effects, consider focusing on foods rich in the below four nutrients.<\/span><\/p>\n<h3><b>1. Probiotics and prebiotics<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Noshing on ultra-processed foods repeatedly and you might find yourself navigating tummy troubles.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultra-processed foods are low in prebiotics and probiotics, which are essential for feeding the healthy gut bacteria needed to create a healthy gut microbiome, explains Volpe. So, primarily eating processed foods can create gut imbalances that lead to gastrointestinal (GI) symptoms, such as bloating, gas, constipation, and acne, she says.\u00a0<\/span><\/p>\n<p><strong>Read More:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/when-to-take-probiotics\/\" target=\"_blank\" rel=\"noopener\">The Best And Worst Time Of Day To Take Your Probiotics<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Further, “because the microbiome is synced to our immune system, as well as our skin and our brain, these gut imbalances can cause other systemic symptoms and issues,” she says. A 2024 review in <\/span><a href=\"https:\/\/www.nature.com\/articles\/s41579-024-01068-4\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Nature Reviews Microbiology<\/span><\/i><\/a><span style=\"font-weight: 400;\"> reports that diets high in processed foods, such as the standard American diet, are associated with poorer gut and <\/span><span style=\"font-weight: 400;\">overall<\/span><span style=\"font-weight: 400;\"> health compared to more nutrient-dense diets.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">“Consuming prebiotics and probiotics will repopulate the microbiome, which can be a game-changer for individuals who are recovering from the long-term effects of an ultra-processed diet,” says Volpe.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Probiotics are in fermented foods, such as sauerkraut, kimchi, yogurt, kefir, and prebiotics are in foods like oats, legumes, vegetables like asparagus and onions, and fruits like bananas and apples, says Schultz.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also get a boost of prebiotics and probiotics\u00a0in <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/probiotics?shipping=on\">supplement form<\/a>. Generally, experts <\/span><span style=\"font-weight: 400;\">like Schultz recommend<\/span><span style=\"font-weight: 400;\"> that adults opt for an option with a <\/span><i><span style=\"font-weight: 400;\">minimum<\/span><\/i><span style=\"font-weight: 400;\"> of 10 billion colony-forming units (CFUs).\u00a0<\/span><\/p>\n<h3><b>2. Antioxidants\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/antioxidants?shipping=on\">Antioxidants<\/a> are basically natural protectors. They’re named for their ability to protect you against <\/span><a href=\"https:\/\/www.cancer.gov\/publications\/dictionaries\/cancer-terms\/def\/oxidative-stress\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">oxidative stress<\/span><\/a><span style=\"font-weight: 400;\">, which is an overabundance of molecules that cause cellular damage (called free radicals) that is <\/span><span style=\"font-weight: 400;\">detrimental<\/span><span style=\"font-weight: 400;\"> to human health and longevity. With that, bumping up antioxidant intake has been shown to protect cells from oxidative stress by neutralizing free radicals, according to Volpe.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way to get antioxidants is to eat the rainbow. “Fruits and vegetables are the healthiest, most antioxidant-rich foods on the planet,” says Schultz. “Each bite contains vitamins and minerals that can help support cellular health and reduce the effects of oxidative stress,” she says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Notably, fruits and veggies are exceptionally high in a type of antioxidant called polyphenols, which <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8747136\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">have been shown<\/span><\/a><span style=\"font-weight: 400;\"> to support gut health. Polyphenols act as “food” for the good gut bacteria, which helps create a resilient, healthy gut microbiome that is good at absorbing nutrients as well as fighting off unhealthy invaders, says Volpe.\u00a0<\/span><\/p>\n<p><strong>Read More:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/popular-antioxidant-supplements\/\" target=\"_blank\" rel=\"noopener\">5 Antioxidant Supplements To Prioritize For Head-To-Toe Health<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">As an added benefit, the foods highest in antioxidants are also high in fiber and water, which support the gut microbiome and overall health, according to Schultz. “They keep everything moving through the system, ensuring that nothing gets stuck, which can lead to additional toxin build-up and issues,” she says.\u00a0<\/span><\/p>\n<h3><b>3. Magnesium\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium?shipping=on\">Magnesium<\/a> is a multitasking mineral that <\/span><span style=\"font-weight: 400;\">supports<\/span><span style=\"font-weight: 400;\"> muscle, nerve, and heart function, as well as plays a role in energy production, bone health, blood sugar control, and more.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The nutrient is <\/span><span style=\"font-weight: 400;\">abundant<\/span><span style=\"font-weight: 400;\"> in legumes, seeds, root vegetables, dark leafy greens, and other fruits and veggies, so those who eat a variety of food groups are typically able to meet the <\/span><a href=\"https:\/\/www.uclahealth.org\/news\/article\/are-you-getting-enough-magnesium#:~:text=The%20good%20news%20is%20that,more%20if%20pregnant%20or%20breastfeeding).\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">recommended<\/span><\/a><span style=\"font-weight: 400;\"> daily intake\u2014400 to 420 mg daily for men and 310 to 320 mg for women\u2014without much hassle or forethought.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unfortunately, individuals who eat a highly processed food diet tend not to get sufficient magnesium through their diet, according to Volpe. Low levels of the nutrient can manifest with <\/span><span style=\"font-weight: 400;\">symptoms<\/span><span style=\"font-weight: 400;\"> such as muscle spasms and cramps, fatigue, and poor coordination, among others. <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4549665\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> has even found that chronically low magnesium levels may contribute to insulin resistance and worsened blood sugar regulation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">“Magnesium deficiency can’t be identified through blood testing since the majority of magnesium in our body is in bone and tissue rather than in the bloodstream,” says Volpe. However, for those who eat\u2014or have historically eaten\u2014a highly processed food diet, she points out that prioritizing magnesium through food and supplements may help replenish magnesium levels and support overall wellness, especially if intake has been low.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, a 2021 review in <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34836329\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Nutrients<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium?shipping=on\" target=\"_blank\" rel=\"noopener\">oral magnesium supplementation<\/a> may support healthy blood sugar metabolism and insulin sensitivity, especially in individuals with low magnesium intake.<\/span><\/p>\n<p><strong>Read More:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/magnesium-supplement-guide\/\" target=\"_blank\" rel=\"noopener\">Your Guide To All Of The Different Magnesium Supplements Out There<\/a><\/strong><\/p>\n<h3><b>4. Omega-3 Fatty Acids\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The canola oil, corn oil, soybean oil, and vegetable oils used in most ultra-processed foods can lead to a disproportionate intake of omega-6 polyunsaturated fatty acids, which have demonstrated pro-inflammatory effects, compared to omega-3 fatty acids, which have anti-inflammatory properties, says Volpe.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">“While omega-6 fatty acids aren’t inherently bad, they should be consumed in a ratio of omega-3 to omega-6 fats of four to one,” she says. But in a standard American diet high in ultra-processed foods, data <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8504498\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">suggests<\/span><\/a><span style=\"font-weight: 400;\"> that the ratio is incredibly skewed, with people consuming omega-3 and omega-6 fats at a ratio of one to twenty.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unfortunately, due to the inflammatory effects of omega-6 fatty acids, this imbalance can lead to chronic systemic inflammation. A study published in <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4808858\/#:~:text=This%20change%20in%20the%20composition,prevention%20and%20management%20of%20obesity.\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Nutrients<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that an excess of omega-6 fatty acids is associated with an increased risk of certain conditions, including obesity and all-cause mortality. Meanwhile, another <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8504498\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> found that their overconsumption can increase inflammation amongst those with autoimmune disease and allergies.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cPrioritizing the consumption of omega-3 fatty acids may help support overall wellness, especially when paired with a balanced diet,\u201d says Volpe. These essential fats are naturally found in fatty fish, fish oil, algae, flax oil, ground flaxseeds, walnuts, and chia seeds, she adds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Supplementation may also support overall health, according to a 2023 study in the <\/span><a href=\"https:\/\/www.europeanreview.org\/article\/33310\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">European Review for Medical and Pharmacological Science<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">. <\/span><\/i><span style=\"font-weight: 400;\">When choosing an <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/omega-3-supplement\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">omega-3 supplement<\/span><\/a><span style=\"font-weight: 400;\">, consider your dietary preferences\u2014fish oil and krill oil options may not be suitable for vegetarians. For a plant-based alternative, algae-derived omega-3s (like those from <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/nordic-naturals-algae-omega-120-softgels\/ye-1053\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Nordic Naturals<\/span><\/a><span style=\"font-weight: 400;\">) offer a comparable source of essential fatty acids.<\/span><\/p>\n<p> <\/p>\n","protected":false},"excerpt":{"rendered":"<p>From creamy ranch-flavored potato chips to “soft-baked” breakfast bars, there\u2019s no question that processed foods can be as tasty as they are convenient\u2014but consistent consumption comes at a cost. An overly processed diet starves the body of key nutrients, strains digestion, and triggers inflammation, all of which create a domino effect of suboptimal health, says<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/nutrients-for-processed-diet\/\">Read More <span class=\"screen-reader-text\">4 Nutrients That Help Offset The Negative Effects Of A Processed Diet<\/span><\/a><\/p>\n","protected":false},"author":103,"featured_media":35765,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,7,9],"tags":[],"class_list":["post-35761","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with 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