Processed Fish Are a Healthy Alternative

Researchers say that as much as 90% of added sugar in American diets comes from highly processed foods. Nonetheless, not all processed foods are created equal and minimally processed products often extend availability and convenience. Artificial ingredients haven’t been around that long, which makes all of us guinea pigs. Some additives come from natural sources while others may require a warning label. Check the ingredients list and always try to consume processed foods in moderation.

An overly simplified approach to selecting processed foods is to not buy anything that includes ingredients that you would not cook with at home. Great tasting meals and snacks can be made from a handful of pure ingredients. Most pre-packed foods have the nutrition information on the front, back, or side of the box, bag, or can. When you’re choosing between similar products, opt for those with better numbers. Your goal should be to make healthier choices.

Now that you have some idea as to the levels of food processing, you may want to know which foods are recommended as healthy for your routine dietary intake. Here are some common examples of minimally processed products, such as:

• 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.
• Greek Yogurt – In general, Greek yogurts are high in protein and provide high-quality micronutrients like calcium and probiotics. Just like popular breakfast cereals you should choose products that are low fat and zero added sugars.
• Nut Butters, Nuts and Seeds – According to Cedars Sinai, nut butters, nuts, and seeds are loaded with heart-healthy monosaturated fats. These are a healthy source of dietary fats that help increase HDL cholesterol (the good kind) while keeping LDL cholesterol (the bad stuff) in check. Watch the calorie intake, but nuts and seeds can be a nutritious high-fiber snack.
• Packaged Salads or Vegetables – Minimal processing is often used to make shopping the produce aisle easier and more convenient for you at home. Cleaned and pre-cut veggies are ready to eat raw, add to a soup, or microwave as a tasty side dish.
• Tofu and Tempeh – These little blocks of soybean curd and pressed whole soy beans are a great plant-based protein alternative. Moreover, both are versatile enough to be used as healthy protein replacement in a broad variety of popular dishes.
• Plant Based Pastas – Vegetable or legume-based pastas are most often gluten free and contain higher amounts of fiber and iron. In addition to cutting down on carbohydrate consumption, consuming plant-based pastas offer a more complete set of nutrients to better support your overall health and wellness.
• Granola Bars – Granola bars are convenient and easy to grab when you're in a hurry, but it's important to read the ingredients list instead of relying on the product marketing. Some products, including sports bars, may be high in sugar, refined carbohydrates, and sodium.

The information required on food labels is intended to help consumers to be more informed about food products, so they can make healthier selections of any processed food. By reading labels, you will ensure you know what you’re buying. It is easy to find yourself shopping for food when you are in a hurry and need to pick up ready meals. In such cases, look at the labels for your food options and check for the least amounts of fat, sugars, and salt.

Managing a healthy lifestyle requires that you have certain information easily available when you are shopping for food products. Whereas contents and calories for whole foods is much the same, processed foods can vary greatly for products that are displayed next to each other. If you don’t pay attention to the serving size listed on the food label, you will still be guessing as to the exact amounts that you are consuming.