Seafood Is Often Minimally Processed for Packaging

Let’s face the facts. Unless you are chewing on fresh carcass, all of the meat and seafood you consume is processed. The key is to check the processes used for drying, canning, or freezing that are intended to add flavor or preserve the product. Just because added ingredients in processed foods and beverages have been deemed safe by the FDA does not mean the food product is healthy or not.

Washing, cleaning, removing inedible parts, grinding, refrigeration, pasteurization, fermentation, freezing, and vacuum packaging are all examples of food processing. It is not unhealthy to make food easier or safer to eat. Some foods like milk are much safer and have a more predictable shelf life after being pasteurized to remove any harmful bacteria. Moreover, canned foods with a little processing can offer good products that stay fresher longer.

Since there are numerous differences between minimally processed and highly processed foods, it is important to be selective. Nutrition facts labels are useful in determining your best food choices, such as:

• Canned Tomatoes – Canned tomatoes can be a healthy substitute that is often more convenient to cook with than the fresh product. However, you have to read the label for added salt and sugar to make the healthiest food choice.
• Greek Yogurt – Although all yogurts can be an excellent source of calcium, potassium, protein, zinc, and B vitamins, Greek yogurt contains healthy probiotic cultures and is lower in lactose with nearly twice the protein content of regular yogurts. But, read the ingredients label and pick products that are low in added sugar.
• 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.
• 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.
• Matcha Powder – If you haven’t heard about matcha powder, you will. Consumers have jumped on the band wagon adding this green tea powder. Finely ground from the whole leaf, matcha delivers a concentration of beneficial phytochemicals.
• Granola Bars – Granola bars are a processed food product that has proportioned amounts of oats, nuts, seed, and dried fruit. Many granola products can improve heart health and blood sugar control as a healthy food or can be loaded with added sugars and other less healthy ingredients… so read the food label.
• Packaged Salads or Vegetables – Although all produce slowly loses nutrients once it is harvested, bagged salads and pre-cut veggies are a great way to get more vegetables on the table. Select fresh, whole products when you can but don’t avoid minimally processed packaged salads and vegetables. They can be a healthy option.

The ingredients list is the single best tool for determining is a given processed food is better choice based on your dietary goals. The information is accurate and helpful for managing a healthy lifestyle. When you cook with fresh ingredients, you will be able to retain more nutrients compared to processed foods. Even though some processed foods are good for you, the goal is to limit consumption and use the freshest ingredients available.

Food labels are fairly easy to understand and can assist you in making better-informed food and dietary choices when shopping for minimally-processed to ultra-processed foods. Good food labels attract consumers as well as inform them. Product knowledge is key when you are trying to decide between two processed foods. As much as the food manufacturer would prefer for you to look at the package, it is that the nutrition facts label that provides the information needed to make informed decisions.