Pickles Can Be a Healthy Processed Food

If you are trying to restore your good health, you may already be tired of nutrition recommendations that recommend the elimination of all processed foods. Minimally processed food products are not necessarily bad for you. Not all processed food is a bad choice. 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.

Anytime you prepare and cook, you are processing food. This is often necessary to make that food more palatable, digestible, and appealing. In addition, many processed foods provide valuable nutrients and also taste great. Dietary intake and nutritional needs looks different for everyone. There are numerous factors to consider when deciding which processed foods are good to eat and which highly processed products should be avoided for your menu plan.

With most Americans not hitting their goals for weekly servings of seafood, fruits, and vegetables, processed foods can be a lifesaver for availability, affordability, and good nutrition. Shop smart but give healthier processed products a chance, such as:

• Pickles – This processed food has great shelf life, and the fermentation process helps to create probiotics that support good gut health. Pickles can be used as a savory side or light snack that can help reduce inflammation and boost your immune system.
• Dairy or Soy Milk – Fortified varieties of milk can be a crucial component of the dietary intake for people who are deficient in vitamin D and a more balanced source when compared to taking supplements. Plant-based milks often contain less fat and all the nutrients.
• Frozen or Canned Fish – When purchasing frozen or canned fish, you should be smart about your food choices by paying attention to the food labels. Fished paced in water can capture flavor and freshness, but for both canned and frozen foods study the ingredients list.
• Hummus – Depending on your health goals and dietary needs, hummus can be a healthy addition to your menu plan. Hummus is a relatively high protein and moderate fat food. However, always check the product food label as some brands contain much more sodium than others.
• 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 – Whole grain brown rice is a good example of how you can eat well and enjoy the convenience. It can take three-quarters of an hour to cook whole grain rice on the stovetop and frozen brown rice can be table ready in minutes.
• Nut Butters, Nuts and Seeds – Although often overlooked, the smallest seeds and nuts can pack a huge nutritional punch when it comes to provide protein and heart-healthy fats, but watch serving sizes and check for not added sugar, salt, and preservatives.

Understanding what is in processed foods starts with learning how to make sense of those tricky food labels while ignoring the manufacturer’s marketing message that is front and center. Legit food labels make purchase decisions easier. In recent years, processed vegan food products have boomed. While there is no doubt that a diet high in vegetables and plant proteins can be a healthy alternative, you still have to check the food labels for unhealthy ingredients.

Cooking in your microwave has no known detrimental health issues, as long as you use glass or BPA-free plastic cookware. However, the list of ingredients for pre-packaged (frozen or not) meals need to be checked to determine its contents. 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, easy-to-fix processed foods.