Even Fresh Veggies Are Usually Processed

While consumption of some processed foods should be avoided or severely limited, food companies are using fewer unhealthy ingredients in pre-packaged, canned, and frozen foods. Still, it is important to read the food labels, but some are not unhealthy. Artificial ingredients haven’t been around that long, which makes all of us guinea pigs. Some additives come from natural sources while others may require a warning label.

Check the ingredients list and always try to consume processed foods in moderation. Whenever possible, make it a goal to purchase real versions of food products. From cheese to crab meat highly processed foods are available in a “fake” version that may or may not be labeled as “imitation”. Not all processed or pre-packaged foods are bad, but highly-processed or ultra-processed foods should be avoided if you are striving for a healthier menu plan.

Highly processed foods tend to taste good and are often less expensive, but they usually contain ingredients that shouldn’t be consumed in excess. Serving size is important in choosing between processed foods to avoid added sugar and salt. There are healthier minimally-processed food products, such as:

• Greek Yogurt – Yogurt is a processed food that it also a healthy source of protein, vitamin B12, calcium, and probiotics. However, it is important to read the nutrition facts label to select products that are limited in added sugars. Plain Greek yogurt often has twice the protein and half of the sugar content.
• Nut Butters, Nuts and Seeds – Chia seeds are usually not found on the outer perimeter of most grocery stores but deserve a trip down the nuts and seeds aisle. High in omega-3 fatty acids and calcium, this plant-based food provides lots of fiber as a topping for yogurt or a bowl of oatmeal.
• Packaged Salads or Vegetables – Making a salad from scratch, you will have to clean the produce and chopped or shred the ingredients before you realize you needed two of that and only one of this. Minimally processed foods help to reduce food waste and save you time.
• Tofu and Tempeh – Plant-based proteins processed from soybeans offer an excellent source of calcium-rich ingredients for vegetarians, vegans, and anyone who is trying to reduce the consumption of animal-based products in their menu plan.
• 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 – Vegetable or legume-based pastas are most often gluten free and contain higher amounts of fiber and iron. In addition to cutting down on carbohydrate consumption, consuming plant-based pastas offer a more complete set of nutrients to better support your overall health and wellness.
• Granola Bars – Since granola bars contain both soluble and insoluble dietary fiber, they are great when it comes to boosting digestion. However, it is important to select processed food products that have a natural source of sugar and are free from preservatives.

Over time, food labels have evolved from basic product identity to potentially complex labels that provide important information to consumers and assist them in making informed decisions about processed foods. Officially called nutrition facts labels, these are supposed to be printed on the back or side panel of every bag, box, and pre-packaged food you buy in the United States. All of the data is regulated so consumers make the best possible buying decisions.

Managing your intake of calories and where they are coming from is essential for living a healthier life. Nonetheless, if you don’t take time to read the label, you are just guessing at whether the food you are consuming is right for your needs. Even though the ingredients on processed foods are listed in order of quantity, that number does not tell the whole story. It is important to determine how much added sodium, sugar, and fat was added to each serving size.