Processed Fresh Fish Are Often Frozen or Canned

Processed foods often get a bad rap but not everything that comes in a can or box wreaks havoc on a healthy diet. There are plenty of processed food options that are actually good additions to a healthy menu plan. Some foods need processing to make them safe, such as milk, which needs to be pasteurized to remove harmful bacteria. Moreover, seeds are pressed to make oils. Some processed foods have added ingredients like sweeteners, oils, colors, and preservatives.

Others are fortified to add nutrients such as fiber, calcium, or vitamins. Whole foods are often prepped for convenience or packaged to extend shelf life. Unless your menu plan is restricted for other reasons, consuming unprocessed and minimally processed foods can work well and provide convenience for a busy schedule. Not all processed food is a bad choice. Still, preparing food at home gives you control over what’s added.

The Academy of Nutrition and Dietetics categorize processed foods on a continuum. Foods can be minimally processed, processed at their peak, fortified for your health, heavily processed, or ultra-processed. At the grocery store, keep an eye out for the healthiest options, such as:

• Dairy or Soy Milk – Soy milk has often gotten a bad rap. But, the protein in soy milk is healthy and helps to support the development of healthy muscles and organs. It is rich in omega-3 fatty acids and has been linked to a reduced risk of dementia. However, read the food label as some products have more added sugar than others.
• Frozen or Canned Fish – A lot of the fish you buy in a supermarket has a pre-frozen so buying it frozen gives you a step up. Frozen or canned seafoods are pre-prepped and virtually ready for the air fryer or stove. Check the food labels and select products with fewer ingredients and no added sugar or sodium.
• Hummus – With its chickpea base, hummus contains valuable nutrients like protein, zinc, and iron. Moreover, chickpeas are loaded with antioxidant and anti-inflammatory compounds as well as fiber and protein to keep you feeling full longer.
• Dried Fruit – Eating dried fruit can boost your fiber and nutrient intake while supplying your body with large amounts of antioxidants. But you have to read food labels to identify dried foods with little to no added sugars.
• Whole Grain Brown Rice – Many of the nutrients in whole grain brown rice help keep your heart healthy. It is a rich source of dietary fiber. Brown rice also contains high levels of magnesium, which can reduce your risk of death from coronary diseases. It is also gluten-free.
• Pickles – Both fermented and non-fermented pickles are great sources of vitamin K, which is an essential nutrient for good bone health. Where quick pills made by pouring hot vinegar over veggies can lower blood sugar, fermented vegetables are a gut-friendly anti-inflammatory.
• 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.

The U.S. Food and Drug Administration (FDA) regulates the Nutrition Facts label that you see on packaged foods products. Food labels make it easier to see added sugars and salt in a product. Processed foods like tofu offer a healthier swap for animal products while still being high in protein, but it is important to read the food label on soy-based products to ensure they do not contain excessive amounts of flavorings.

Research has shown that popular flavor enhancers like mono sodium glutamate are only safe to consume in small amounts. To avoid overconsumption of MSG, you need to read the labels on pre-packaged processed foods. Even though the addition of key nutrients, such as fiber, vitamins, iron, folic acid, and iodine can be used to increase the nutritional value for processed food products, always read the label and look for hidden sugars, sodium, and fat.