Canned Fish Are a Healthy Processed Food Option

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. Frozen, pre-packed, and microwavable meals are convenient and may taste okay. The problem with ready meals is that they are contain excessive amounts of added salt, sugar, and fat. Plus, the whole food counterpart is likely much lower in calories.

Minimally-processed versions of popcorn can provide you with a convenient, microwavable snack that is reasonably healthy. However, it is important to avoid additives used to simulate real flavors, such as buttery or cheesy. Dietary studies suggest some frozen fruits and vegetables have just as many nutrients as their fresh counterparts. In fact, freezing can protect fat-soluble nutrients in carrots, leafy vegetables, and broccoli, but always check for added ingredients.

It is unfair to consider all processed foods are generally thought to be inferior to unprocessed foods. Where it is important to eat a lot of whole foods, pre-prepped convenience foods can even be healthier. Check out the food products discussed below:

• Frozen or Canned Fish – There are times when you don’t have access to sustainably sourced fresh seafood. That’s when canned tuna, sardines, or canned salmon can help you stay on track with your menu plan with healthy sources of these lean proteins.
• Plant Based Pastas – Since pasta dishes are typically dressed with a tasty sauce, it is almost impossible to notice a difference when you use a plant-based pasta. Most importantly, it is a simple nutritious upgrade that will support a healthier menu plan.
• Canned Beans – Most people do not have the time needed to rinse, soak, and boil beans. Although fresh beans in season often deserve the extra effort, opting for healthiest can or frozen substitute is a prudent choice.
• 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.
• Whole Grain Brown Rice – Due to its versatile flavor and healthy nutrients, frozen brown rice has an unlimited shelf life and makes for a perfect side to your favorite protein. Only the inedible outer hull is removed during processing and whole grain brown rice retains its bran and germ.
• Protein Rich Cottage Cheese – Since protein accounts for about seventy percent of the calories, cottage cheese can help with weight control as it stimulates feelings of fullness and delivers a good amount of calcium. Nonetheless, read the food labels and select products that are lower in sodium.
• Fermented Vegetables – This finely cut raw cabbage is a processed food that has been fermented by various lactic acid bacteria. Fermented vegetables have a long shelf life and distinctive flavor that adds to a variety of dishes.

Since following a healthy menu plan is crucial at any point in your life, paying attention to nutrition facts labels on processed foods will make it much easier to make healthy food choices to improve your dietary intake. Using food labels is intended to help you be more savvy about the food choices you make when comparing selections of minimally processed and highly processed foods. Food labels undergo routine revisions to reflect the latest scientific information.

Roaming the aisle of your grocery store and casually observing food manufacturer’s packaging will do little or nothing to help you make better food choices. Whereas, a quick glance at the food label can immediately provide the information you need to select between processed food options. Although the nutrition facts label on your favorite breakfast cereal tells you it is chocked full of vitamins and minerals, fortifying a food doesn’t mean it is really healthy.