Fresh Meats Are Usually Minimally Processed

Dietary intake and nutritional needs looks different for everyone. When you’re shopping at the supermarket, highly-processed and chemically-altered foods tend to be high in sugar, artificial ingredients, refined carbohydrates, and trans fats, which can contribute to health issues. There are numerous factors to consider when deciding which processed foods are good to eat and which should be eliminated from your menu plan.

Processed foods often get a bad rap but not everything that comes in a can or box wreaks havoc on a healthy diet. There are plenty of processed food options that are actually good additions to a healthy menu plan. Nearly all foods are processed, at least to some extent. For example, drying beans and legumes can extend availability without making the food less healthy.

With most Americans not eating their weekly servings of seafood, fruits, and vegetables, processed foods can be a lifesaver for availability and good nutrition. Shop smart but give healthier processed products a chance, 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 – 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.
• 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 – 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 – 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.
• 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.
• Nut Butters, Nuts and Seeds – Almond butter is a great source of heart-healthy monounsaturated fats, and the antioxidant vitamin E. Nuts and butters provide a healthy source of protein and fiber to get your day started. Sunflower seed butter has become a substitute for peanut butter eaters.

Nothing is faster or more convenient than pre-packaged instant noodles. After all, they are already cooked and seasoned, so you just add water. However, many college students and busy workers fail to check the label for added flavor enhancers like MSG. 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 meals need to be checked to determine its contents.

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. There is still valid debates as to how much saturated fat is too much and its ongoing role in increasing one’s risk of heart disease. Both the type and amount of saturated fats are included on the nutrition facts food label for your review.