Avoid Processed Foods Labeled Fake or Imitation

Not all processed foods are created equal and minimally processed products often extend availability and convenience. Food processing covers a broad spectrum from preparation using canning, freezing, or milling to the use of additives that promote shelf stability or increased palatability. As general rule, you should opt for unprocessed or minimally processed. Researchers say that as much as 90% of added sugar our diets comes from highly processed foods.

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. If a food product is processed, then it has been altered in some way from the farm to your shopping cart. 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.

It is easy to be confused as to what makes a food highly processed, especially with nearly all foods processed to some extent. Some of the healthier processed foods that can be consumed in the recommended serving size are discussed below:

• Greek Yogurt – Plain Greek yogurt is a healthy protein and a good source of calcium and probiotics. Going Greek and adding your own fruit and berry toppings can cut out half of the sugar and increase nutritional values.
• 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 – This plant-based protein is the preferred protein substitute for vegetarians. Both tofu and tempeh are processed foods made by fermenting, cooking, and molding the finish the product. The popular products can be used as a substitute in numerous dishes.
• 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.
• Plant Based Pastas – Maybe you make your pasta from scratch where you control all of the ingredients, but for most people a healthy option for the standard store-bought noodles are plant-based pastas made from chickpeas, lentils, or other legumes.
• Granola Bars – Not all granola-like bars are created equal, so you have to do your due diligence and always check the Nutrition Facts Label to make the healthiest choice in selecting these snack bars. Certain granola bars provide fiber and protein with little added sugar.

Until you are an expert at reading nutrition food labels, the total number of grams of a particular ingredient may seem like a lot or not very much. It’s hard to determine when taken out of context, but the percent of daily values can add clarity. Once you understand what you’re looking for on a food label, you will quickly glean the numbers you need from the weights and percentages provided. Nonetheless, it always helps to keep an eye out for hidden sugars, salts, and fat.

Food labels are the primary means for communicating with a consumer about a processed food product. The label is highly regulated in the United States and contains reliable information about nutrition and ingredients. 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.