Canned Tomatoes Can Be a Healthy Substitute

Virtually all foods sold in the grocery store can be classified as processed to some degree. Because most foods begin to deteriorate and lose nutrients as soon as they are harvested, a few simple processing steps can improve the product while adding a level of convenience. Some foods like milk are much safer and have a more predictable shelf life after being pasteurized to remove any harmful bacteria. Moreover, canned fruits and vegetables with a little processing can offer good products that stay fresher longer.

It is difficult to find someone who wants to give up white bread. Nonetheless, bread, pasta, and cereals made from refined grains are some of the worst processed foods because they have been stripped of fiber, nutrients, and vitamins. Food manufacturers who produce cereal bars are notorious for naming and displaying their products with innocent-looking and good-for-you marketing messages. The longer the list of ingredients the more likely it is an overly-processed food item.

It is possible to maintain a healthy menu plan that is well balanced and mostly whole foods while enjoying your favorite processed foods on occasion. Plus, you consider how the minimally processed products below can be worked into your dietary intake:

• Canned Tomatoes – Canned tomatoes can be a healthy substitute that is often more convenient to cook with than the fresh product. However, you have to read the label for added salt and sugar to make the healthiest food choice.
• Greek Yogurt – Plain Greek yogurt is a healthy protein and a good source of calcium and probiotics. Going Greek and adding your own fruit and berry toppings can cut out half of the sugar and increase nutritional values.
• Pickles – Fermented pickles are full of good bacteria called probiotics, which are important for gut health and helps your body fight diseases. Moreover, cucumbers are high in an antioxidant called beta-carotene, which your body turns into vitamin A. Like all processed foods, check the food label for lesser amounts of added sugar and sodium.
• Hummus – Despite the misconception that hummus is fattening, traditionally prepared hummus is a wholesome food. Made from chickpeas, olive oil (unsaturated fat), tahini, garlic, and lemon juice, hummus is good for the digestive system and can keep you feeling full longer than almost any other dip.
• Matcha Powder – Matcha is a form of green tea produced by processing the actual tea leaves and has been enjoyed in Asia for years. The powder is believed to contain more antioxidants to help protect your cells from damage than some loose-leaf green teas.
• Granola Bars – Some granola bars, sports bars, and healthy looking grain bars are loaded with calories, sugars, and excessive amounts of sodium. Be sure to read the food label and select the healthiest options as these quick snacks can be a great source of fiber and protein.
• Packaged Salads or Vegetables – A pre-prepped veggie mix can add to many plates, such as a topping for tacos. Pre-washed and shredded salads, kale, and bagged coleslaw minimize waste and are a major time saver when you’re working in the kitchen.

Food labels are fairly easy to understand and can assist you in making better-informed food and dietary choices when shopping for minimally-processed to ultra-processed foods. Good food labels attract consumers as well as inform them. Product knowledge is key when you are trying to decide between two processed foods. As much as the food manufacturer would prefer for you to look at the package, it is that the nutrition facts label that provides the information needed to make informed decisions.

It would make for healthier food choices if people were less obsessed over the calories and more attentive as to the ingredients in processed foods, especially the use of preservatives and the added amounts of sugars, salt, and fat. If you are not reading the ingredients listed on labels for processed foods, you are missing out on the opportunity to play a more active role in your own health. It is important to base your decision between two processed products on facts.