Extra Virgin Olive Oil Is Minimally Processed

By definition, processed foods are no longer in their original state, but where highly-processed foods can be filled with added fat, sugar, and salt both pasteurized and fortified foods can be a valuable addition to a healthy menu plan. Any time you cook, bake, or prepare food in your kitchen, you are processing food as you are impacting the nutritional composition during preparation. The key is you have total control over how much added salt, sugar, and fat.

From a nutritional standpoint, both processed and ultra-processed food products can provide key nutrients that are retained during processing. In addition, foods can be fortified with specific nutrients to prevent deficiencies and the related health problems. Cholesterol-free can be a misleading teaser on pre-packaged foods. Plant-based foods are cholesterol free. On the other hand, animal products that are cholesterol-free contain less than 2 mg per serving.

Processed foods cover a broad range of food products that have been washed, cleaned, milled, cut, chopped, heated, pasteurized, blanched, cooked, canned, frozen, dried, dehydrated, mixed or pre-packaged. Here are some processed products that should work for your menu plan:

• Olive Oil – The phenolics in olive oil provide antioxidant, antimicrobial and anti-inflammatory properties that deliver numerous health benefits, such as preventing stroke, protecting against heart disease. Olive oil has not been linked to obesity and can even play a positive role in weight management.
• 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.
• Frozen or Canned Fish – Frozen or canned fish make it easier than ever to reap the benefits of omega-3 without the hassle of preparing fresh fish. Moreover, with people choosing to limit dairy due to lactose intolerance, canned salmon and other fish are healthy substitutes.
• Whole Grain Brown Rice – Due to its versatile flavor and healthy nutrients, frozen brown rice has an unlimited shelf life and makes for a perfect side to your favorite protein. Only the inedible outer hull is removed during processing and whole grain brown rice retains its bran and germ.
• 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 – Thanks to the fermenting process, sauerkraut is a rich source of probiotics which can aid digestive health. Moreover, fermented vegetables are typically a good source of vitamin A and vitamin C as well as being considered good for those seeking a healthy way to lose weight.

Roaming the aisle of your grocery store and casually observing food manufacturer’s packaging will do little or nothing to help you make better food choices. Whereas, a quick glance at the food label can immediately provide the information you need to select between processed food options. 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.

Nutrition facts labelling helps shape consumers’ food choices and provide reasonably accurate information about processed and packaged foods, such as the ingredients by weight, nutritional values, and serving size. 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.