Olive Oil Is a Healthy Processed Food Product

There is no doubt that at least some processed foods can be found in any kitchen. After all, they can be time-savers for preparing healthy meals and some are pasteurized or fortified foods that provide healthy nutrients. Whole foods are natural food products that are usually grown in the ground and do not have a long list of ingredients and often spoil fast. Although most are minimally processed for cleaning and packaging, these are healthy food options.

Foods with added ingredients for flavor or texture as well as foods fortified with nutrients are no longer in their original pre-processed form. In your kitchen you control what is added but, in the grocery, store you have to rely on food labelling. Where it is okay to include frozen, pre-packaged, and fortified foods on your menu plan, you should read food labels to avoid processed products with added sugars, fats, sodium, and hydrogenated oil.

Some processed foods have a place in healthy diets. However, it is important to read ingredients lists and analyze the products’ food labels to determine which foods are the healthiest food options, such as:

• 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.
• 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.
• Canned Beans – Loaded with plant-based protein and fiber, canned garbanzo beans are a healthy option for preparing processed foods as a sweet or savory side dish. Canned lentils and chickpeas are also available year round for use in Mediterranean-style dishes.
• Frozen or Canned Fish – Frozen or canned fish make it easier than ever to reap the benefits of omega-3 without the hassle of preparing fresh fish. Moreover, with people choosing to limit dairy due to lactose intolerance, canned salmon and other fish are healthy substitutes.
• 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.
• Protein Rich Cottage Cheese – Since it is high in protein and low in sugars and carbs, cottage cheese is considered to be a healthy addition to most menu plans. It is high in whey, which is a strong antioxidant, and can be substituted for ricotta for fewer calories and less fat content.
• 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.

Although food labels are a legal requirement, it can’t do much unless you understand your responsibilities in selecting the right processed or packaged food. You can only make more informed decisions if you read the information printed on the label. Food manufacturers are aware that consumers are more health-conscious today, but they also use misleading tricks to convince you to buy highly processed food products without looking at the ingredients list.

Contents are crucial for making better food choices. Although you may not have health issues, reading food labels when buying packaged foods can help you manage your intake of nutrients without fail. That way your health and wellness never have to suffer from poor food choices. Now that you know more about varying levels of processed foods and have some idea of how to use the information provided by food labels, you can make more informed decisions when selecting canned, frozen, bagged, and pre-packaged processed foods.