Dried Fruits Have Similar Nutrients to Fresh Fruit

Before you buy food in the grocery store, it has been changed, prepared, or packaged. Many of these have been mixed, bagged, roasted, or frozen and are considered to be minimally processed. Any food that is changed from its natural state is processed. That can include washing, canning, freezing, or adding ingredients, plus any form of food preparation, such as cleaning, cooking, or baking.

Chemically processed convenience foods that contain highly refined ingredients and artificial substances most often add little nutritional value. Ultra-processed foods tend to taste great and are often less expensive. 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.

Some processed foods have gotten a bad reputation due to excessive amounts of sodium, sugar, and fat. Read labels and make healthier choices, such as:

• 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.
• Dairy or Soy Milk – Although both are processed with dairy milk being pasteurized to remove harmful bacteria and soy milk being a plant-based product, these are healthy foods that are high in protein and fortified with vitamins.
• 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 – Paired with precut veggies, humus is one of the healthiest dips and best substitutes for a snack-time treat. Chickpea dips with olive oil and tahini sauce (sesame seeds) are a Mediterranean favorite for its fiber, vitamins, and minerals.
• 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.
• Pickles – Although salt is added to the brine to preserve pickles and make them extra tasty, pickles generally offer more vitamins and fiber that a raw cucumber. But, read the food label and select pickled products that contain the least amounts of sugar and sodium.
• Nut Butters, Nuts and Seeds – According to Cedars Sinai, nut butters, nuts, and seeds are loaded with heart-healthy monosaturated fats. These are a healthy source of dietary fats that help increase HDL cholesterol (the good kind) while keeping LDL cholesterol (the bad stuff) in check.

Nothing is faster or more convenient than pre-packaged instant noodles. After all, they are already cooked and seasoned, so you just add water. Even though they look like cheese and make for a perfect melt, highly processed cheese products are not a healthy alternative to the real thing. 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.

Manufacturers are required to list all of the ingredients contained in the product by weight. In fact, ingredients are listed in descending order on the label by total weight. This info is critical for anyone shopping for healthier processed foods. 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.