Fresh Nuts and Seeds Are Minimally Processed Foods

Long before we buy most foods in the grocery store, they have been washed, prepared, or packaged. Many of these have been mixed, bagged, roasted, or frozen and are considered to be minimally processed. Anything that alters a food product qualifies for processing, such as adding preservatives, flavors, and nutrients. However, some processed foods can contain unhealthy amounts of added salt, sugar, and fat.

Mechanical food processing includes blanching vegetables, grinding meats, and pasteurizing milk, which do not necessarily make those products less healthy. If chemicals ingredients are not added, processed foods can be very healthy options. When it comes to snacking smarter, you can bag your own and control additives. For example, toast some unsalted nuts, cut-up fresh veggies, or choose fruits that hit the sweet spot with much less sugar.

Convenience foods serve a major purpose as always being “in stock” on your kitchen shelf. That said, some processed foods have gotten a bad reputation due to excessive amounts of sodium, sugar, and fat. Read labels and make healthier choices, such as:

• Dairy or Soy Milk – Although both are processed with dairy milk being pasteurized to remove harmful bacteria and soy milk being a plant-based product, these are healthy foods that are high in protein and fortified with vitamins.
• 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 fruits make an excellent snack, but you have to read the ingredients label. Some dried fruits are high in sugar due to a coating used to preserve freshness and enhance the taste. Similar to frozen, dried fruits offer the same nutrients and fiber.
• Whole Grain Brown Rice – Most people have white rice in their cupboard. Precooked varieties of whole-grain-rice are a convenient side or centerpiece for a veggie bowl that offer a great source of protein and fiber.
• Pickles – This processed food has great shelf life, and the fermentation process helps to create probiotics that support good gut health. Pickles can be used as a savory side or light snack that can help reduce inflammation and boost your immune system.
• Nut Butters, Nuts and Seeds – Almond butter is a great source of heart-healthy monounsaturated fats, and the antioxidant vitamin E. Nuts and butters provide a healthy source of protein and fiber to get your day started. Sunflower seed butter has become a substitute for peanut butter eaters.

Manufacturers are required to list all of the ingredients contained in the product by weight. In fact, ingredients are listed in descending order on the label by total weight. This info is critical for anyone shopping for healthier processed foods. There is still valid debates as to how much saturated fat is too much and its ongoing role in increasing one’s risk of heart disease. Both the type and amount of saturated fats are included on the nutrition facts food label for your review.

Nothing is faster or more convenient than pre-packaged instant noodles. After all, they are already cooked and seasoned, so you just add water. However, many college students and busy workers fail to check the label for added flavor enhancers like MSG. So, the list of ingredients for pre-packaged (frozen or not) meals need to be checked to determine its contents. You effort will determine how healthy your food choices really are.