Processed Fish Are a Healthy Year-Round Option

Processing can be an important step in making foods safer. Certain methods destroy or inhibit the growth of harmful bacteria while others delay the spoilage or preserve sensory qualities of the food. Emulsifiers can preserve the texture and prevent separation. While some processed foods should be consumed with caution or avoided all together, many minimally-processed foods can play an active role as part of a healthy menu plan.

Minimally-processed versions of popcorn can provide you with a convenient, microwavable snack that is reasonably healthy. Reading the nutrition facts label on a box of cereal, bread bag or even a pre-packaged meal can help you to compare and contrast available food products so you can select the one with less fat, salt, and sugar for the healthiest choice.

Preparing meals from scratch using the freshest, most nutritious ingredients is ideal when it comes to living a healthy lifestyle. But, claims that all processed foods are unhealthy is simply not true. Some foods are altered for safety reasons, some are fortified, and others are simply pre-prepped for your convenience, such as:

• Frozen or Canned Fish – When purchasing frozen or canned fish, you should be smart about your food choices by paying attention to the food labels. Fished paced in water can capture flavor and freshness, but for both canned and frozen foods study the ingredients list.
• Plant Based Pastas – A typical bowl of pasta is high in carbs and low in fiber and protein. Since these two substances make meals filling, you may find yourself downing extra portions just to satisfy your appetite. Plant based pasta is more filling and nutritious.
• Canned Beans – Most people do not have the time needed to rinse, soak, and boil beans. Although fresh beans in season often deserve the extra effort, opting for healthiest can or frozen substitute is a prudent choice.
• Olive Oil – Olive oil is a main ingredient in the Mediterranean diet. It is rich in antioxidants to help protect the body from cellular damage that can lead to chronic illnesses. The main fat in olive oil is monounsaturated fatty acids, which experts consider a healthy dietary fat. It is a healthy base for a homemade salad dressing.
• Whole Grain Brown Rice – Whole grain brown rice is a good example of how you can eat well and enjoy the convenience. It can take three-quarters of an hour to cook whole grain rice on the stovetop and frozen brown rice can be table ready in minutes.
• Protein Rich Cottage Cheese – Also known as curds and whey, protein-rich cottage cheese is processed from fresh cow’s milk by draining the cheese, retaining the whey, and keeping the curds loose in the mix. It’s a heart-healthy food that may help to prevent certain types of cancer.
• Fermented Vegetables – Sauerkraut is a traditional fermented food made from shredded cabbage and salt. It is a potent sour side dish with a long shelf life that is rich in beneficial bacteria for maintain a healthy gut balance. However, compare the salt and sugar content on the product labels.

Since following a healthy menu plan is crucial at any point in your life, paying attention to nutrition facts labels on processed foods will make it much easier to make healthy food choices to improve your dietary intake. In terms of quickly using the information contained on the nutrition facts label, look at the ingredients that are listed in descending order by weight and the nutrition content as compared to your overall needs.

If you are trying to determine total sugar content, keep an eye on the TOTAL CARBS as carbohydrates ultimately turn into sugar during the digestion process. These are crucial for making better food choices. Since the space on boxes, cans, and other food packaging is often used to lure buyer’s decisions, enter your grocery store on the defensive. The highly regulated information contain on food labels for processed foods tell you all you should need to know.