Processed Foods Can Be Healthy… or Not

Before you buy most foods at the grocery store, they have been altered, prepared, or packaged. Many of these have been mixed, bagged, roasted, or frozen and are considered to be minimally processed. Processed foods can contain unhealthy amounts of added salt, sugar, and fat. Moreover, anything that alters a food product qualifies for processing, such as adding preservatives, flavors, and even nutrients.

Some processed foods have added ingredients like sweeteners, oils, colors, and preservatives. Others are fortified to add nutrients such as fiber, calcium, or vitamins. Whole foods are often prepped for convenience or packaged to extend shelf life. When it comes to snacking smarter, you can bag your own and control additives. For example, you can toast some unsalted nuts, cut-up fresh veggies, or choose fruits that hit the sweet spot without adding salt, sugar, or fat.

Even though added salt, sugar, and fat can be excessive in some processed food products, not all are created the same way. It is up to you to make smarter buying decisions about healthier options, such as:

• Dairy or Soy Milk – Fortified varieties of milk can be a crucial component of the dietary intake for people who are deficient in vitamin D and a more balanced source when compared to taking supplements. Plant-based milks often contain less fat and all the nutrients.
• Frozen or Canned Fish – There are times when you don’t have access to sustainably sourced fresh seafood. That’s when canned tuna, sardines, or canned salmon can help you stay on track with your menu plan with healthy sources of these lean proteins.
• 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.
• Dried Fruit – Dried fruit has been shown to reduce levels of an inflammatory marker called cytokines and are also a good source of antioxidants for protecting cells from free radicals and a host of age-related conditions. A single piece of dried fruit has about the same amount of nutrients as fresh fruit but in a more convenient package.
• Whole Grain Brown Rice – Many of the nutrients in whole grain brown rice help keep your heart healthy. It is a rich source of dietary fiber. Brown rice also contains high levels of magnesium, which can reduce your risk of death from coronary diseases. It is also gluten-free.
• Pickles – Although cucumbers are considered to be healthier than pickles because they contain far less sugar or sodium, snacking on a dill pickle can often satisfy your salty cravings for less healthy options like potato chips.
• Nut Butters, Nuts and Seeds – Almond butter is a great source of heart-healthy monounsaturated fats, and the antioxidant vitamin E. Nuts and butters provide a healthy source of protein and fiber to get your day started. Sunflower seed butter has become a substitute for peanut butter eaters.

Even though it looks like cheese and may melt perfectly, highly processed cheese products are not a healthy alternative to the real thing. Many contain artificial trans-fats as part of the chemically-altering process in order to stay solid at room temperature. Even though the addition of key nutrients, such as fiber, vitamins, iron, folic acid, and iodine can be used to increase the nutritional value for processed food products, always read the label and look for hidden sugars, sodium, and fat.

On any packaged processed food, the most important and reliable information on the label can be found on the Nutrition Facts label. The label provides a listing of ingredients and facts panel to define the serving size used for the listing. Processed foods like tofu offer a healthier swap for animal products while still being high in protein, but it is important to read the food label on soy-based products to ensure they do not contain excessive amounts of flavorings.