Processed Foods

Organic food vs processed food

What is processed food? It is food that has been modified in any way including cooked, canned, frozen, packaged, or changed in nutritional composition. Processed foods are also sometimes fortified, preserved, or prepared in non-natural ways. Essentially, any time we cook, bake, or prepare food, we are processing a food.

Minimally processed foods include bagged leafy greens, cut vegetables, roasted nuts. Foods that are processed at their peak in order to lock in the nutritional quality and freshness of the food include canned tomatoes, frozen fruits and vegetables, and canned tuna. Foods that have ingredients added for flavor and texture (such as sweeteners, spices, oils, colors, and preservatives) are considered processed. Examples are pasta sauces, salad dressings, sweetened yogurts, cake mixes, and more. Ready to eat foods such as crackers, granola, sugary cereals, and deli meats are also heavily processed. Pre-made meals such as microwavable dinners are the most heavily processed foods.

Processed foods are not always bad for you since they may contain added nutrients. For example, milk and juices are fortified with vitamins and minerals, and whole grain cereals and breads are fortified with minerals and fiber. Choosing canned fruits and vegetables allows you access to fruits and vegetables when fresh options are not available. Pre-cut or bagged vegetables are easy and convenient for busy people.

In order to reduce your consumption of processed foods, try to do more food preparation and cooking at home. Have meals focus on fresh vegetables, legumes, whole grains, and fruit. In addition, try to avoid foods that have added sugar and higher amounts of sodium. Nutrition labels provide information on the amount of added sugar in products. Also, if added sugar such as maltose, brown sugar, corn syrup, cane sugar, honey, or fruit juice concentrate is one of the first three ingredients listed on the food label, that food will be high in added sugar as ingredients on the package are listed from highest to lowest amount. Sodium, or salt, is added to many foods in order to preserve them, extending shelf life. Most canned vegetables, legumes, soups, sauces, dressings, and deli meats have added salt. Choose foods labeled as no salt added, low-sodium, or reduced sodium to decrease the amount of salt in foods. When you are unable to find the lower sodium versions of canned vegetables or legumes, rinse them under water to wash off the added salt.

While some processed foods should be consumed less often, many actually can be part of a balanced diet. Choosing more nutritious processed foods such as bagged leafy greens, cut vegetables, frozen fruit, whole grain breads, and low sodium deli meats can reduce your intake of heavily processed foods.

Reference

Ellis, Esther. “Processed Foods What’s OK and What to Avoid.” EatRight.org, Academy of Nutrition and Dietetics, 11 Feb. 2019, www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/processed-foods-whats-ok-and-what-to-avoid.

All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.

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