Many people associate the word “processed” with negativity, yet many processed foods actually offer health benefits. They keep you alive, save time, and let you eat things that would quickly spoil. It is all about knowing which ones to eat more of and which ones to eat less of. Here are five easy tips from the experts to help you make the right decision.
1. Not Every Processed Food Is Unhealthy
“Processing” just means changing food from its natural state—freezing it, cooking it, or canning it. Some processed foods, including yogurt, canned tuna, and frozen fruits, provide adequate sources of nutrients while maintaining most of the nutrition found in their fresher counterparts, according to the Academy of Nutrition and Dietetics.
The quantity of processing is the most important. A can of beans or a bag of frozen vegetables can be nutritious—though it’s best to avoid products with added sugar, sodium, or preservatives when you have the choice. Glancing at ingredient listings allows you to be selective about which foods to consume in moderation.
2. Processed Doesn’t Mean It Lacks Nutrition
Some packaged foods are enriched with key vitamins or minerals. Both fortified milk and cereals are beneficial ways for people to obtain nutrients like vitamin D or iron, the F.D.A. points out; they are healthy processed food options.
And some foods are actually better for you once they’re processed. That’s because the preservation process increases some nutrients and decreases others.
3. Too Much Sugar and Salt Are the Real Issues
Packaged and restaurant foods account for about 70 percent of the average person’s sodium intake, according to the C.D.C. Too much salt can raise blood pressure and increase the risk of heart disease, underscoring the effects on health of processed foods eaten in excess.
Added sugar is another concern. Many drinks, cereals, and sauces have more sugar than you might think—causing energy slumps and weight gain. Reading nutrition labels can guide you toward lower-sodium and no-added-sugar choices.
4. Convenience Foods Can Still Be Healthy
It’s not always practical to cook everything from scratch, and some prepared meals can fit into a healthy diet. Items such as pre-washed salad greens, frozen vegetables, and canned beans can be convenient and nutritious if selected wisely, according to the Harvard T.H. Chan School of Public Health.
Combining these with more fresh foods does make sense. Frozen berries can stand in for fresh fruit, and canned legumes go seamlessly with fresh vegetables and proteins.
5. Balance and Awareness Matter Most
Processed foods do not necessarily need to be removed from one’s diet, according to the general agreement. The Mayo Clinic recommends an 80/20 ratio. If you eat mostly whole, largely to minimally processed foods most of the time and allow for convenience food or occasional treats 20 percent of the time, you’ll be able to maintain success healthily.
The size of your portion is as important a determinant of how much you choose to eat as the food itself. Knowing what’s in them and when it’s appropriate to serve them helps you swap ultra-processed packaged snacks for better alternatives.
Making Peace With Processed Foods
Processed foods are now a normal part of life, and that’s alright. Just stick to reading labels, choosing more healthful options, and eating a mixture of whole and processed foods to keep your meals uncomplicated and healthy.
