Canned Tomatoes Are a Healthy Alternative

Breads, pasta, and cereal made from refined grains have been stripped of fiber and minerals. Consuming these ultra-processed foods can trigger inflammation and are known culprits for certain diseases including obesity and heart disease. It is important to not allow highly processed foods to replace whole foods or minimally processed foods in your diet. Moreover, some foods like yogurt can be minimally processed or loaded with fruity sugars and added sweeteners.

Not all processed foods contain added ingredients, preservatives, flavors, nutrients, or additives. Packaged salads are often washed, dried, and bagged and milk is pasteurized to make it a safer product for human consumption. Ingredients are added to processed foods for a variety of reasons. It may be to extend shelf life, to make the flavor and taste more appealing, or sometimes to give the processed product its shape or form, such as salt used in baked goods.

It is possible to maintain a healthy menu plan that is well balanced and mostly whole foods while enjoying your favorite processed foods on occasion. Plus, you consider how the minimally processed products below can be worked into your dietary intake:

• Canned Tomatoes – Thanks to processed food options, when tomatoes are no longer in season, they are canned at the peak of ripeness and loaded with micronutrients like lycopene. Watch the ingredients list, but tomatoes can be used year round in a wide variety of dishes.
• Greek Yogurt – Although all yogurts can be an excellent source of calcium, potassium, protein, zinc, and B vitamins, Greek yogurt contains healthy probiotic cultures and is lower in lactose with nearly twice the protein content of regular yogurts. But, read the ingredients label and pick products that are low in added sugar.
• Pickles – Fermented pickles are full of good bacteria called probiotics, which are important for gut health and helps your body fight diseases. Moreover, cucumbers are high in an antioxidant called beta-carotene, which your body turns into vitamin A. Like all processed foods, check the food label for lesser amounts of added sugar and sodium.
• Hummus – With its chickpea base, hummus contains valuable nutrients like protein, zinc, and iron. Moreover, chickpeas are loaded with antioxidant and anti-inflammatory compounds as well as fiber and protein to keep you feeling full longer.
• Matcha Powder – One serving of matcha tea can have the nutritional equivalent of 10 cups of regularly brewed green tea. It can boost metabolism, enhance mood, and is a simple way of adding a mega dose of antioxidants to benefit your daily dietary routine.
• 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.
• Packaged Salads or Vegetables – Although all produce slowly loses nutrients once it is harvested, bagged salads and pre-cut veggies are a great way to get more vegetables on the table. Select fresh, whole products when you can but don’t avoid minimally processed packaged salads and vegetables. They can be a healthy option.

Good food labels attract consumers as well as inform them. Food packaging is often filled with colors, images, catch phrases, and deceptive marketing messages. Food labels are fairly easy to understand and can assist you in making better-informed food and dietary choices when shopping for any type of processed food.  If you’re trying to choose between two processed food products, you need to look at the information contained on the nutrition facts label.

Experts recommends that you avoid trans fats, but that is not an ingredient that is listed as such on the food label. It is actually displayed along with other partially hydrogenated and hydrogenated oils. Purchasing power is real and when you buy food at the store your dollar counts. When you select the healthier processed food, your purchase will be reported, and your store will know to stock more of that particular kind of food. It’s a win/win situation.