Most Dairy Products Are Pasteurized and Fortified

Mechanical processing includes blanching vegetables, grinding meats, and pasteurizing milk, which do not necessarily make those products less healthy. If chemicals ingredients are not added, processed foods can be healthy options. 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.

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. Convenience foods that are processed are suggested to be a contributor to the obesity epidemic and rising prevalence of chronic diseases like heart disease and diabetes. However, the definition of a processed food varies widely.

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

• Dairy or Soy Milk – Although both are processed with dairy milk being pasteurized to remove harmful bacteria and soy milk being a plant-based product, these are healthy foods that are high in protein and fortified with vitamins.
• 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.
• 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.
• Dried Fruit – Research has found that freeze-dried fruit retains most, if not all, of the nutrient value of fresh fruit while increasing the shelf life and reducing food waste. Read the food labels to identify brands with lesser amounts of added sugars or preservatives.
• Whole Grain Brown Rice – Most people have white rice in their cupboard. Precooked varieties of whole-grain-rice are a convenient side or centerpiece for a veggie bowl that offer a great source of protein and fiber.
• 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.
• 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.

On any packaged processed food, the most important and reliable information on the label can be found on the Nutrition Facts label. The label provides a listing of ingredients and facts panel to define the serving size used for the listing. 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.

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. Many people have a hard time giving up that cold, fizzy effect of carbonated beverages. If you can’t find a healthy alternative to sugary sodas, buy a bottle of sparkling water, and add your own flavors, such as a squeeze of citrus, mint, ginger, or berries.