Processed Foods Can Be Healthy

We're sure you've heard to cut down on your intake of "processed foods", but some may wonder exactly what that means.  First off, let's explain what's meant by "processed". Then we'll discuss just what we should limit.

The USDA's definition of processed foods are -  "Everything besides raw agricultural commodities like fruits, vegetables, and grains.  When those foods are cooked, canned, pasteurized, frozen, sliced, chopped, milled, or dehydrated they are considered processed." Now that we understand the meaning of "processed" let's take a look at what to look to make healthy choices.

When looking at processed foods start by ignoring the marketing claims on the front of a package.  It is best to focus on the ingredient and nutrition facts label.  When you see things like added sugars, refined flours, or high levels of sodium put the food down and choose something else. Additionally, highly processed foods have more calories, sugar, salt, and saturated fat. Examples of these would be frozen meals, high-sugar cereals, cookies and cakes, along with sugar-sweetened beverages. Unfortunately, these foods supply you with minimal nutritional value such as vitamins, minerals, fiber, and healthy fats.

Keep in mind that some foods need to be processed in order to be edible and digestible. For example canned tomatoes would be a healthy option. Processing helps make some foods nutritious and safe, as well as prolongs shelf life. Think of pasteurization and canning which kills disease-causing organisms.

Here is a list to help you pick healthy processed foods:

• Frozen fruits and vegetables without added sugar, sauces, gravies, salt, and sugar
• Frozen cooked whole grains without added seasoning
• 100% whole wheat pasta made from whole grains or legumes
• Nuts and seeds without added salt
• Brown or wild rice, quinoa, millet, buckwheat, or amaranth or other whole grains
• Canned beans with no salt added or reduced salt - rinse beans before using
• Canned tomatoes labeled sodium free, low sodium, or reduced sodium
• Precut fruits and vegetables
• Cans or pouches of tuna or salmon
• Plain Greek yogurt or plain yogurt
• Milk
• Bagged greens and lettuces
• Nut butters without added sugar and salt

Reference:  Health & Nutrition Letter, Tufts University, December 2017, VOL. 35, NO.10, Healthy Processed Foods (pp. 6).