Minimal Processing Includes Washing and Cleaning

It is not unhealthy to make food easier or safer to eat. Although microwave meals, breaded meats, and ready-to-cook dinners may spring to mind when you describe processed food, there are healthier foods that have been minimally processed. Washing, cleaning, removing inedible parts, grinding, refrigeration, pasteurization, fermenting, freezing, and packaging are all examples of food processing

Many of today’s beverages, including fancy coffees, sodas, and sports drinks, are loaded with added sugars, sodium, and other additives that aid in quick absorption that results in an initial rush, which can also be followed by a sudden plummet. Although some products like nuts are naturally good for you and are most often considered healthy but flavored nuts can be packed with extra sugar and salt. To avoid all the confusion, you can eat nuts out of the shell.

Since there are numerous differences between minimally processed and highly processed foods, it is important to be selective. Nutrition facts labels are useful in determining your best food choices, such as:

• Canned Tomatoes – Whether you are using tomatoes for a sauce or stew, canned tomatoes are more densely packed, have a higher concentration of flavor, and will stand up to the heat better than fresh tomatoes. Canned tomatoes provide beta-carotene, vitamin C and vitamin E, which are three major antioxidants that help protect against cellular damage.
• 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.
• Pickles – Although cucumbers are considered to be healthier than pickles because they contain far less sugar or sodium, snacking on a dill pickle can often satisfy your salty cravings for less healthy options like potato chips.
• 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.
• Matcha Powder – Matcha is a form of green tea produced by processing the actual tea leaves and has been enjoyed in Asia for years. The powder is believed to contain more antioxidants to help protect your cells from damage than some loose-leaf green teas.
• 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.
• Packaged Salads or Vegetables – Although all produce slowly loses nutrients once it is harvested, bagged salads and pre-cut veggies are a great way to get more vegetables on the table. Select fresh, whole products when you can but don’t avoid minimally processed packaged salads and vegetables. They can be a healthy option.

If you have never checked a food label at the grocery store (or at home), it has valuable information that should know about the processed food you’re considering. Reading the ingredients list puts you in charge of your food choices. Food packaging is often filled with colors, images, catch phrases, and deceptive marketing messages. If you’re trying to choose between two processed food products, you need to look at the information contained on the nutrition facts label.

The ingredients list is the single best tool for determining is a given processed food is better choice based on your dietary goals. The information is accurate and helpful for managing a healthy lifestyle. Some food experts recommend that you limit your choice of processed food products to one that contains five or fewer ingredients. While that may not provide the best information for managing your menu plan, it keeps it simple.