Fresh Fruits Are Minimally Processed Foods

Due to processing, you have to be careful about what you add to pre-package, frozen, or canned foods. Sodium is often used to increase freshness and enhance flavor, so before you salt realize that an abundant amount of sodium has already been added. Artificial ingredients haven’t been around that long, which makes all of us guinea pigs. Some additives come from natural sources while others may require a warning label. Check the ingredients list and always try to consume processed foods in moderation.

Processed foods are ranked as minimally processed, processed, or ultra-processed. For example, a bag of plain tortilla chips are classified as processed, whereas a bag of flavored potato chips fall into the category of an ultra-processed product. Unfortunately, many processed foods packaged as diet foods are highly processed. The processes used by food manufacturers to get rid of the fat usually leads to a bland tasting product that needs lots of added sugars and salt.

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 – According to Cedars Sinai, nut butters, nuts, and seeds are loaded with heart-healthy monosaturated fats. These are a healthy source of dietary fats that help increase HDL cholesterol (the good kind) while keeping LDL cholesterol (the bad stuff) in check. Watch the calorie intake, but nuts and seeds can be a nutritious high-fiber snack.
• 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 – There are times when you don’t have access to sustainably sourced fresh seafood. That’s when canned tuna, sardines, or canned salmon can help you stay on track with your menu plan with healthy sources of these lean proteins.
• Plant Based Pastas – Vegetable or legume-based pastas are most often gluten free and contain higher amounts of fiber and iron. In addition to cutting down on carbohydrate consumption, consuming plant-based pastas offer a more complete set of nutrients to better support your overall health and wellness.
• 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.

Managing your intake of calories and where they are coming from is essential for living a healthier life. Nonetheless, if you don’t take time to read the label, you are just guessing at whether the food you are consuming is right for your needs. By knowing how to use the information on food labels, you can quickly determine which processed foods best fit into your overall dietary plan. Labels allow you to select the right foods for your menu plan more efficiently and cost effectively.

Although people look at food labels for a variety of reasons, the Nutrition Facts labels are intended to make it easier to make informed food choices. The ingredients can vary on processed food products, so take a good look at the label. 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. Label data is regulated so consumers make the best possible buying decisions.