Fresh Meats Are Healthy Processed Food Options

While consumption of some processed foods should be avoided or severely limited, food companies are using fewer unhealthy ingredients in pre-packaged, canned, and frozen foods. Still, it is important to read the food labels, but some are not unhealthy. The worst processed foods for someone looking to improve their health and wellness are the typical, ready-to-eat snacks that are very low in nutrients and often contain excessive amounts of added sugar, salt, or fat.

Processed foods are ranked as minimally processed, processed, or ultra-processed. For example, a bag of plain tortilla chips are classified as processed, whereas a bag of flavored potato chips fall into the category of an ultra-processed product. If a food product is processed, then it has been altered in some way from the farm to your shopping cart. Not all processed foods are bad, but highly-processed foods should be avoided if you are striving for a healthier menu plan.

Highly processed foods tend to taste good and are often less expensive, but they usually contain ingredients that shouldn’t be consumed in excess. Serving size is important in choosing between processed foods to avoid added sugar and salt. There are healthier minimally-processed food products, such as:

• Greek Yogurt – Yogurt is a processed food that it also a healthy source of protein, vitamin B12, calcium, and probiotics. However, it is important to read the nutrition facts label to select products that are limited in added sugars. Plain Greek yogurt often has twice the protein and half of the sugar content.
• Nut Butters, Nuts and Seeds – Chia seeds are usually not found on the outer perimeter of most grocery stores but deserve a trip down the nuts and seeds aisle. High in omega-3 fatty acids and calcium, this plant-based food provides lots of fiber as a topping for yogurt or a bowl of oatmeal.
• Packaged Salads or Vegetables – Making a salad from scratch, you will have to clean the produce and chopped or shred the ingredients before you realize you needed two of that and only one of this. Minimally processed foods help to reduce food waste and save you time.
• Tofu and Tempeh – Tofu is made from soy milk and tempeh is pressed from whole soy beans. Both are processed foods that are available in various textures and are ideal plant-based substitutes that serve as tasty substitutes in many dishes.
• Frozen or Canned Fish – A lot of the fish you buy in a supermarket has a pre-frozen so buying it frozen gives you a step up. Frozen or canned seafoods are pre-prepped and virtually ready for the air fryer or stove. Check the food labels and select products with fewer ingredients and no added sugar or sodium.
• Plant Based Pastas – Maybe you make your pasta from scratch where you control all of the ingredients, but for most people a healthy option for the standard store-bought noodles are plant-based pastas made from chickpeas, lentils, or other legumes.
• Granola Bars – Some granola bars, sports bars, and healthy looking grain bars are loaded with calories, sugars, and excessive amounts of sodium. Be sure to read the food label and select the healthiest options as these quick snacks can be a great source of fiber and protein.

Managing your intake of calories and where they are coming from is essential for living a healthier life. Nonetheless, if you don’t take time to read the label, you are just guessing at whether the food you are consuming is right for your needs. Food labels are the primary means for communicating with a consumer about a processed food product. The label is highly regulated in the United States and contains reliable information about nutrition and ingredients.

Officially called nutrition facts labels, these are supposed to be printed on the back or side panel of every bag, box, and pre-packaged food you buy in the United States. All of the data is regulated so consumers make the best possible buying decisions. By knowing how to use the information on food labels, you can quickly determine which processed foods best fit into your overall dietary plan. Labels allow you to select the right foods for your menu plan more efficiently and cost effectively.