Fresh Produce Is Usually Processed to Some Degree

All foods sold in the grocery store can be classified as processed to some degree. Because most foods begin to deteriorate and lose nutrients as soon as they are harvested, a few simple processing steps can improve the product while adding a level of convenience. Foods, such as oils and flour, are processed culinary ingredients that are typically not eaten on their own but are used to prepare minimally-processed products.

Highly processed foods, on the other hand, may use several steps and can be low in fiber and nutrients. It is difficult to find anyone who wants to give up white bread. Nonetheless, bread, pasta, and cereals made from refined grains are some of the worst processed foods because they have been stripped of fiber, nutrients, and vitamins. Although some products like nuts are naturally good for you and are most often considered healthy, but flavored nuts can be packed with extra sugar and salt.

Generally speaking, fresh produce, pasteurized milk, chicken, seafood, beans, and eggs are considered unprocessed or minimally processed and deserve a spot on your menu plan. Here are some healthier minimally processed foods, such as:

• Packaged Salads or Vegetables – The good news is that rinsed, pre-cut, packaged vegetables are just as good for your health as whole vegetables, so long as they are fresh. This is a processed food product that is an ideal convenience food for reducing the time you spend in the kitchen.
• Canned Tomatoes – Canned tomatoes can include extra sugar, sodium, or even fat added during food processing, but healthier versions can save a lot of time over cooking dried beans from scratch. Also, a great source of plant-based protein.
• 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.
• 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.
• 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.
• 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 – Granola bars are a processed food product that has proportioned amounts of oats, nuts, seed, and dried fruit. Many granola products can improve heart health and blood sugar control as a healthy food or can be loaded with added sugars and other less healthy ingredients… so read the food label.

All packaged foods come with a nutrition label meant to provide you with important information, so you know exactly what you're eating. Checking labels can help you make better choices when selecting processed food products. Packaging and containers are often filled with colors, images, catch phrases, and deceptive marketing messages. If you’re trying to choose between two processed food products, you need to look at the information contained on the nutrition facts label.

It would make for healthier food choices if people were less obsessed over the calories and more attentive as to the ingredients in processed foods, especially the use of preservatives and the added amounts of sugars, salt, and fat. If you are not reading the ingredients listed on labels for processed foods, you are missing out on the opportunity to play a more active role in your own health. It is important to base your decision between two processed products on facts.