Canning Makes Fish Available Year Round

Although some food products require some degree of processing, ready-to-cook meals, baked goods, and processed meats can have a lot of added sugars, salt, and fat, which can be bad for the body. Processed foods can contain unhealthy amounts of added salt, sugar, and fat. However, anything that alters a food product qualifies for processing. Some processed foods have added ingredients like sweeteners, oils, colors, and preservatives.

Often processed foods are fortified to add nutrients such as fiber, calcium, or vitamins. Plus, whole foods are often prepped for convenience or packaged to extend shelf life. Without doubt, processed foods and drinks are the major source of added sugar in the American diet. Moreover, refined carbohydrates can lead to rapid spikes in blood sugar and effect insulin production. Minimally processed foods are often healthy food alternatives.

While fresh, whole foods are always preferred for managing a healthy menu plan, many processed foods still get a bad rap because some have excessive amounts of sugar, salt, and fat. Discussed below are healthy pre-packaged foods you should consider, such as:

• 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 – Fish are a part of numerous healthy menu plans, but fresh fish is not readily available in all places year round. Since the American Heart Association recommends two servings a week, there are healthy frozen and canned options.
• Hummus – Despite the misconception that hummus is fattening, traditionally prepared hummus is a wholesome food. Made from chickpeas, olive oil (unsaturated fat), tahini, garlic, and lemon juice, hummus is good for the digestive system and can keep you feeling full longer than almost any other dip.
• Dried Fruit – Dried fruits make an excellent snack, but you have to read the ingredients label. Some dried fruits are high in sugar due to a coating used to preserve freshness and enhance the taste. Similar to frozen, dried fruits offer the same nutrients and fiber.
• 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.
• Pickles – Although salt is added to the brine to preserve pickles and make them extra tasty, pickles generally offer more vitamins and fiber that a raw cucumber. But, read the food label and select pickled products that contain the least amounts of sugar and sodium.
• Nut Butters, Nuts and Seeds – According to WebMD, it isn’t just the high protein, fiber, and healthy fats that are good for you. Nuts, seeds, and nut butters have plenty of nutrients and minerals. Nonetheless, it is crucial to read the ingredients list and select products with less added sugar, fat, or sodium.

Legit food labels make purchase decisions easier. 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. 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.

Processed foods are often already cooked and seasoned, so you just add water. However, many consumers from college students to busy workers may fail to check the label for added flavor enhancers, like MSG. If you have any concerns about the ingredients contained in a favorite processed food, ask a metabolic health expert or registered dietitian for help. They are well-qualified to suggest healthier alternatives if needed.