Food Processing Improves the Safety of Some Products

Processed foods cover a broad range of products. Some are cleaned and prepped. Others maybe fortified with nutrients or fiber. And, yes some can be bad for your health due to added sugar, salt, and fat. Processed foods can contain unhealthy amounts of sodium, sugar, and less healthy fats. However, anything that alters a food product qualifies for processing, including 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.

The Academy of Nutrition and Dietetics categorize processed foods on a continuum. Foods can be minimally processed, processed at their peak, fortified for your health, heavily processed or ultra-processed. At the grocery store, keep an eye out for the healthiest 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 – 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.
• Hummus – When it is time for snack, you can feel good about your food choice by dunking fresh veggie sticks or pita bread into a bowl of hummus. Pre-made plain hummus dips are absolutely delicious and packed with healthy fats, protein, and fiber.
• 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 – Although often overlooked, the smallest seeds and nuts can pack a huge nutritional punch when it comes to provide protein and heart-healthy fats, but watch serving sizes and check for not added sugar, salt, and preservatives.

Understanding what is in processed foods starts with learning how to make sense of those tricky food labels while ignoring the manufacturer’s marketing message that is front and center. Legit food labels make purchase decisions easier. 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.

Even though it looks like cheese and make for a perfect melt, 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. Many people have a hard time giving up that cold, fizzy effect of carbonated beverages. If you can’t find a healthy alternative to sugary sodas, buy a bottle of sparkling water, and add your own flavors, such as a squeeze of citrus, mint, ginger, or berries.