Choose Processed Food Products that Retain the Nutritional Value of the Food

Processed foods are condemned for their ill effects on health, obesity epidemic, high blood pressure and the rise of Type 2 diabetes. But, there is more to processed foods than potato chips, hamburgers and macaroni. Meanwhile, whole-wheat bread, homemade soup or a chopped apple is also a processed food. It all depends on the food we choose. Some foods must be consumed with utmost concern while many others can be included as a part of our balanced diet. So,what foods can be included and what foods must be avoided?

What Is Processed Food?

Processed foods are those that have been altered intentionally prior to consumption. Foods that are cooked, canned,frozen, packaged or changed in nutritional composition with fortification, preservation or preparation in various ways come under the processed-food category. When we cook, bake or prepare food we are processing the food. This is the reason for the origin of the word “food processor” which helps in the preparation of healthy meals.

Processing can be minimal or maximum:

                     Minimum                 Light Processing                Heavier Processing              Maximum Processing       

 Examples      Bagged spinach,      Canned tomatoes,               Jarred pasta sauce,             Frozen pizza, 

                         cut veggies,             frozen fruits & veggies,      salad dressing,                      microwaveable                                    roasted nuts            canned  tuna,                       yogurt, cake mixes,               dinners                                                hard-boiled egg       granola, deli meat,                                                                                                                                                               cookies.                                                                                                                      

 Reason           Pre-prepped for        Lock nutritional             Added flavor & taste                       longer shelf life

                          convenience               quaity & freshness      (preservatives, color, spices etc)

Advantages of Processed Foods

Processed foods can add extra health to your diet. For instance, milk and juices are fortified with calcium and vitamin D and breakfast cereals may contain added fiber. Also, canned fruit (packed in water or its own juice) is preferred when fresh fruit is not available. Whereas, pre-cut vegetables are convenience foods for busy people and contain minimal processing. Once you get the knack of differentiating lightly processed foods from heavily processed ones, you can be assured of choosing healthy foods. Heavily processed foods are usually those foods that are not in their original form. It helps to be aware about the Nutrition Facts Label and ingredient list from www.firsteatright.com to help you choose the right foods. Try to cook and eat food at home to reduce food processing and increase nutritious foods intake.

Added Sugars, Sodium and Fat:

Eating processed food in moderation is fine, but consumers should be on the lookout for hidden sugar, sodium and fat. 

Look for hidden sugar, sodium and fat content in processed foods before opting. Any sugar which is not naturally present in the food is called as “added” sugar. Foods labeled as ‘organic’ or‘natural’ may also contain added sugars. Added sugars are mostly added in low-fat foods to enhance taste and consistency. Choose products with more protein and fiber and less saturated fat and sugars after comparing food labels. 

Not only sweets contain added sugars but also breads, jarred pasta sauces and cereal. Nutrition Facts label display carbohydrate quantities after including the naturally occurring sugars which can occupy a significant amount in foods such as yogurt and fruit. To avoid any confusion, look for added sugars among the first two or three ingredients including sugar, maltose brown sugar, corn syrup, cane sugar, honey and fruit juice concentrate. 

Almost all the canned vegetables, soups and sauces have added salt. Processed foods mostly contain sodium as salt is added to preserve foods and extend shelf life. Hence, choose foods labeled no salt added, low-sodium or reduced-sodium to reduce salt intake from processed foods. Every person requires sodium, but most of us consume more than the recommended levels (less than 2,300 milligrams daily) of sodium.

Added fats also increase shelf life. As more people are becoming aware of the disadvantages of trans fat, which raises bad cholesterol and lowers good cholesterol, the quantity of trans fat added in processed foods is gradually decreasing. Still, it is recommended to read food labels before buying any product. Check for zero grams of trans fat on the label and the absence of any partially hydrogenated oils in the ingredient list. These oils contain trans fat which need not be mentioned on the Nutrition Facts Label if it amounts to less than 0.5 grams per serving, even this quantity being unsafe for consumption. If the food lists partially hydrogenated oil as an ingredient, simply put it back on the shelf.