How many foods do you eat each day that come from a box, can, bag, or container of some kind? When I’ve asked clients to track this, they’re often shocked at just how few fresh foods they eat, Fox News reports.

According to a recent study published in the British Medical Journal, the synthetic chemicals used in food processing and packaging can leach into food and can lead to chronic, low-level ingestion of these substances over a lifetime. Some, such as bisphenol A (BPA) can disrupt hormone production and balance, and others, like formaldehyde, are linked to cancer risk. (Plus, some packaged foods can be high in salt and fat, neither of which help your waistline.)

While it’s not practical to eliminate packaged foods completely, there are ways to cut back so you can reduce your exposure and protect your health. Try these fresh food strategies.

You can avoid plastic by picking up some natural fiber reusable mesh produce bags, and they’re machine washable.

You can buy many healthy staples in bulk, like oats, wild rice, quinoa, nuts, beans, lentils, and dried fruit, which can be stored in sealed glass containers at home. If you ever forget how to prep something (like how much water to boil for quinoa), or you need some easy recipes ideas, simply hop online and do a quick search.

Ditch plastic bottles and save a ton of dough by investing in a water filter or filtering pitcher.

Buy or grow potted herbs. You can’t get much fresher than herbs still rooted in soil, like basil, mint, rosemary, cilantro, dill, or thyme.

From Cynthia Sass, a registered dietitian with master’s degrees in both nutrition science and public health.