Canned Vegetables Provide Year Round Food Options

When it comes to a healthy formula, making meals from scratch using the freshest and most nutritional ingredients is ideal. However, not all processed foods have high amounts of salt, sugars, and other additives. For certain, high sodium and sugary foods are seldom a reliable source of important nutrients and often on top of the list of foods that should be avoided, or consumption limited but processing is important for keeping foods safe and available.

The problem with most processed foods comes from the many additives used to boost shelf life but that are not good your health. Make sure you choose foods with the fewest number of artificial ingredients. Claims that all processed foods are unhealthy should be viewed with a grain of salt. Some are actually good for you and should be part of your regular dietary intake. So, enjoy the pre-prep and convenient packaging.

Since many processed foods are filled with added sugar, sodium, and fat, they often get a bad rap but not all are created equal. While whole foods are usually preferred, discussed below are processed foods that add convenience and are still healthy, such as:

• Canned Beans – Most people do not have the time needed to rinse, soak, and boil beans. Although fresh beans in season often deserve the extra effort, opting for the healthiest can or frozen substitute is a prudent choice.
• Tofu and Tempeh – Vegetarians swear by tofu and tempeh (both processed forms of soy beans) and the fermenting of cooked soybeans do not negatively impact this versatile meat substitute. In fact, the fermentation process creates beneficial probiotics, and you can add it directly to your pot or pan when cooking.
• Granola Bars – Since granola bars contain both soluble and insoluble dietary fiber, they are great when it comes to boosting digestion. However, it is important to select processed food products that have a natural source of sugar and are free from preservatives.
• Greek Yogurt – In general, Greek yogurts are high in protein and provide high-quality micronutrients like calcium and probiotics. Just like popular breakfast cereals you should choose products that are low fat and zero added sugars.
• Frozen Fruits and Vegetables – If you are only shopping the perimeter of the grocery store, you are likely eating healthy but also missing out on year-round foods. Frozen veggies and fruits can be packed with flavorful antioxidants and other important nutrients frozen at peak ripeness.
• Olive Oil – Olive oil is a main ingredient in the Mediterranean diet. It is rich in antioxidants to help protect the body from cellular damage that can lead to chronic illnesses. The main fat in olive oil is monounsaturated fatty acids, which experts consider a healthy dietary fat. It is a healthy base for a homemade salad dressing.
• Fermented Vegetables – The most famous fermented vegetable in American kitchens is shredded cabbage that is full of health benefits. The fermenting process used to produce sauerkraut provides consumers with a rich source of probiotics to aid digestive health.

Even though consumers are more health conscious than ever before, reading food labels can be tricky. In fact, some food manufacturers have misleading tricks they use to convince you to buy highly processed products that are unhealthy. Unfortunately, health claims made by the food manufacturer are cleverly designed to catch you attention when you are not paying close enough attention. So, don’t let your guard down when purchasing food products.

When you are busy or don’t know what to cook, it can be easier to reach for a pre-prepared supermarket meal. But, thinking it may be a healthy option without reading the ingredients listed on the label is a cardinal sin as it may not be a healthy alternative. Generally speaking, the most important and reliable information on the food label can be found on the nutrition facts panel and the product’s ingredients listing. Use this data when making food decisions.