Plant Based Pastas Offer a Healthy Food Option

While consumption of some processed foods should be avoided, or severely limited, food companies are using fewer unhealthy ingredients in pre-packaged, canned, and frozen foods. Still, it is important to read the food labels, but some are not unhealthy. The worst processed foods for someone looking to improve their health and wellness are the typically very low in nutrients and often contain excessive amounts of added sugar, salt, or fat.

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”. Blindly buying processed foods can lead to eating more than the recommended amounts of sugar, salt, and fat as you will not be aware of how much of these ingredients have been added to the food you are purchasing.

It is not always clear as whether or not a processed food is healthy or should be consumed in limited quantities. Ingredients labels can be useful in selecting between brand options. Discussed below are processed foods that should be considered, such as:

• Plant Based Pastas – Since pasta dishes are typically dressed with a tasty sauce, it is almost impossible to notice a difference when you use a plant-based pasta. Most importantly, it is a simple nutritious upgrade that will support a healthier menu plan.
• Greek Yogurt – Yogurt is a processed food that it also a healthy source of protein, vitamin B12, calcium, and probiotics. However, it is important to read the nutrition facts label to select products that are limited in added sugars. Plain Greek yogurt often has twice the protein and half of the sugar content.
• 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 – A pre-prepped veggie mix can add to many plates, such as a topping for tacos. Pre-washed and shredded salads, kale, and bagged coleslaw minimize waste and are a major time saver when you’re working in the kitchen.
• Tofu and Tempeh – Plant-based proteins processed from soybeans offer an excellent source of calcium-rich ingredients for vegetarians, vegans, and anyone who is trying to reduce the consumption of animal-based products in their menu plan.
• 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.
• Granola Bars – Some granola bars, sports bars, and healthy looking grain bars are loaded with calories, sugars, and excessive amounts of sodium. Be sure to read the food label and select the healthiest options as these quick snacks can be a great source of fiber and protein.

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. Some food experts suggest that ideally you try to find foods that contain more than twenty percent of daily value for providing the nutrients you need and with less than five percent of the daily value for fats and sugars.

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. Most supermarkets and regulated food manufacturers display nutritional information on all processed and pre-packaged foods. This is useful information for anyone that needs to compare their food options at a glance.