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”One of the golden rules of a healthy diet is not to consume processed, i.e. packaged foods with a long shelf life as much as possible,” said Turkey Medicals member and hospital in Istanbul, Endocrine Surgery Specialist Prof. Dr. who explained the easy ways to achieve this.

When we think of processed foods, we immediately think of packaged foods containing various additives. Therefore, almost all of the foods sold in grocery stores fall into this class, Endocrine Surgery Specialist Prof. Doctor “Many scientific studies have shown that over-processed foods, especially, are one of the important causes of chronic diseases such as obesity, cancer, heart and diabetes,” said, and listed the points to be considered for eating healthy as follows.

Cook the pulses and store them in the freezer

In today’s conditions, it is not always possible for people who are in a working life to prepare food after work, and fast food-style products are ordered. Instead, it is wise to store cooked food in the freezer at appropriate times. In particular, cooking and storing pulses makes life easier.

Flavor the water

Whole wheat or multi-grain products should be consumed instead of bread and bakery products made from white flour. Instead of juices, energy drinks or sodas containing sugar, water should be drunk. The water can be flavored with cinnamon stick, mint, lemon and made delicious.

Consume at least 3 servings of vegetables a day

Most of the nutrients consumed during the day consist of vegetables, which will ensure that you stay away from processed foods. The recommendation of the World Health Organization is to consume at least three servings of vegetables per day. Of course, it should be noted that vegetables should be bought from ecological markets if possible and kept fresh and hormone-free in season.

Prepare your sauce yourself

All kinds of salad or pasta sauces contain additives, high sodium and sugar. Moreover, each product with a long shelf life is in the group of highly processed foods. Instead of them, it will be convenient to prepare sauces at home.

Consume some in moderation

Cooked, canned, frozen, pasteurized and packaged foods fall under the scope of processed foods. As a general rule, it is best to consume unprocessed or minimally processed foods in the daily diet. In other words, foods that are prepared healthy, not too processed and do not have a long shelf life can be consumed in moderation.

Read the label

Do not take any packaged food without reading its label. So study the ‘contents’ section well. Avoid products that contain processed sugar or flour, have unfamiliar ingredients, or consist of too many ingredients.

Make imitations

Highly processed foods such as salami, sausage, sausages actually make up the problematic group. Both the fact that they are processed a lot, and the additives added to prolong their shelf life, and the concentrated sodium are harmful to the body. Sausages made naturally are not in this category, but others will not be suitable for consumption. Of the processed products, snacks are the most consumed. Instead of snacks such as chips, breakfast cereals and crackers, unroasted nuts containing healthy fats should be preferred. One of the most practical ways to get rid of processed foods is to make imitations of them. Instead of chips with dense sodium and additives, baked chips can be prepared from vegetables and fruits such as beets, potatoes, carrots, zucchini, apples and quince.


A person who consumes a lot of processed foods is unlikely to cut them all at once. Without hurrying to change this habit, by eliminating or reducing one processed food every week, it becomes easier to eat healthy.


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President of Organ Transplant Center at MedicalPark Hospital Antalya

Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.

Physician's Resume:

Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.

Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.

In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.


Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.


Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .

Professional Members:

American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.


Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.
Medically Reviewed by Professor Doctor Alper Demirbaş
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