Not all processed foods are built the same. Think of granola bars and drive-thru chicken nuggets. Both are processed foods, yet one is held responsible for the nation’s obesity, and one is loved by health enthusiasts and athletes.

What are considered processed foods?

Processed foods are those that have been altered from their natural state. They may be made from whole ingredients or combined with other ingredients to change the food’s taste, texture, color and/or shelf life.

Processed foods are convenient because they require little preparation time and effort on your part before you consume them; however, many have been found to lack nutritional value due to how they’re made: mostly by adding preservatives and other additives.

Pros

Convenience: They save time and effort in meal preparation.
Longer shelf life: Preservatives and packaging techniques help extend the shelf life of processed foods.
Affordability: They are less expensive than fresh alternatives.
Fortification: Many processed foods are fortified with essential vitamins and minerals, helping to address potential nutrient deficiencies in consumers’ diets.

Cons

Nutritional quality: Processed foods can lose some of their nutritional value during processing, particularly when it comes to vitamins, minerals, and fiber content.
High levels of sodium, sugar, and unhealthy fats: Many processed foods contain high levels of added sugars, sodium, and unhealthy fats, which can increase your risk of heart disease and diabetes.
Artificial additives: Processed foods often contain artificial additives, such as preservatives, colorings, and flavorings.
Overconsumption: The convenience and taste appeal of processed foods can lead to overconsumption, contributing to obesity and associated health problems.

Processed foods that strike a balance between convenience and nutrition

Still not sure what processed foods may be health-wise beneficial for you? Here are 10 food items that are safe to start with.

1. Canned beans

Canned beans are loaded with vital nutrients including protein, iron, potassium, and magnesium. Additionally, they boast triple the fiber content of brown rice and quinoa. These nutrients contribute to an array of bodily processes, encompassing digestion, muscle growth, and the regulation of blood pressure.

2. Greek yoghurt

Greek yogurt contains live cultures and probiotics, which are beneficial bacteria that support gut and digestive health. A well-balanced gut microbiome is associated with enhanced immune function, improved mental well-being, and decreased inflammation.

3. Cereals

Cereals are easy to prepare, making them an ideal choice for busy mornings or a quick snack. Plus, many cereals are fortified with essential vitamins and minerals such as iron, calcium, vitamins A, B, and E, playing crucial roles in energy production, immune function, and brain health.

4. Canned tuna

Canned tuna packed in water is relatively low in calories and fat, while canned tuna packed in oil is more loaded with healthy fats and has a meatier flavor. Both are excellent sources of high-quality protein essential for maintaining muscle mass, supporting immune function, and promoting healthy skin, hair, and nails.

5. Canned salmon

Canned salmon is often more affordable than fresh or frozen salmon and has a long shelf life, typically lasting up to three years when stored properly. This makes it a convenient option for those who want a nutrient-dense protein source on hand for quick, healthy meals. Research reveals canned salmon are rich in omega-3 fatty acids, specifically EPA and DHA, which play a crucial role in promoting heart health, enhancing brain function, and alleviating inflammation.

6. Granola bars

Granola bars offer a quick energy boost, making them a perfect snack for individuals with hectic schedules or those requiring a revitalizing bite between meals. Many granola bars consist of whole grains, nuts, and seeds, which serve as outstanding sources of dietary fiber and protein.

7. Tofu

Tofu is an excellent source of protein, containing essential amino acids required for proper body function. This makes it an ideal protein source for vegetarians, vegans, and those looking to variate their protein intake. Its low saturated fat content also makes it a heart-healthy protein option.

8. Frozen fruits and vegetables

Frozen fruits and vegetables are usually picked at the peak of their ripeness and flash-frozen within hours. This process helps to lock in their nutrients, ensuring that they retain their vitamins, minerals, and antioxidants even after being stored for extended periods. In some cases, frozen produce can even have higher nutrient levels than their fresh counterparts.

9. Chickpea pasta

Chickpea pasta has emerged as a popular alternative to traditional wheat pasta, offering a healthier and more nutrient-dense option for those looking to incorporate healthier processed foods into their diet. Studies suggest it contains 1.5 more protein, 3.2 more fibre, and 8 times more healthy fats than its wheat counterpart.

10. Cottage cheese

Cottage cheese contains more amount of protein than cheddar cheese and is also lower in calories, making it a great option for those looking to maintain or lose weight. It is also an excellent source of probiotics and calcium, supporting overall health.

Takeaway

Processed foods often get a bad reputation, but there are numerous options available that are not only convenient but also nutritious. By incorporating the foods on this list, you can enjoy the benefits of easy-to-prepare meals without sacrificing your health. The key is to be mindful and selective about the processed foods you consume, focusing on nutrient-dense ones that align with your dietary goals and requirements. By doing so, you can maintain a balanced diet that supports your overall well-being while enjoying the convenience and variety processed foods offer.

If time is scarce and you’re looking to minimize your intake of processed foods, consider choosing ready-made meals as a convenient and nutritious alternative.

10 Processed Foods That Are Not Only Convenient But Also Nutritious