I bet you’ve heard that processed foods are bad for you, but not all of them are created equal. They can be your ally to make your healthy choices easy and convenient.

If you’re looking to reach optimal health, including maintaining a healthy weight, the most important lifestyle piece is your diet. Of course, regular exercise, good sleep, and minimizing stress are also part of a well-balanced life.

Here are some tips for you to recognize the 4 main kinds of processed foods.

Non-processed or minimally processed foods have undergone some form of alteration from their natural state. This could involve washing, chopping, freezing, or pasteurizing.

Processed culinary ingredients are usually added to food and rarely eaten alone, such as olive oil, butter, dry spices, vinegar, and vanilla extract.

Processed foods are made from a combination of the first two groups.

Ultra-processed foods are made from heavily modified and industrially formulated ingredients. They often contain a long list of additives, preservatives, and artificial ingredients.

Human physiology is not well-suited for consuming ultra-processed foods. They are usually high in refined sugars, unhealthy fats, sodium, and artificial additives. These chemicals may disrupt your metabolic balance and lead to chronic inflammation.

Research has tied regular consumption of ultra-processed food to many health issues, including obesity, diabetes, dementia, cancers, cardiovascular disease, high cholesterol, fatty liver, high blood pressure, autoimmune conditions, depression, and anxiety.

A 2019 NIH study showed a cause-and-effect link between ultra-processed foods and weight gain. Packaged snacks, sugary beverages, frozen meals, and fast-foods are often calorie-dense and nutrient-poor.

The addictive chemicals in ultra-processed foods have essentially altered flavor in a way that exceeds any natural food’s capability of activating your brain’s reward system. They trigger a dopamine spike followed by a rapid crash much like other addictive substances.

Consider eating these foods as an occasional treat, but not as a regular source of nutrients.

Avoiding consumption of ultra-processed foods doesn’t mean you have to cook everything from scratch. There are a lot of options of good food that’s minimally processed.

Here are 10 convenient healthy processed foods for faster and easier meals:

Most of them are high in protein and fiber – Gluten, dairy, and sugar free!

1. Frozen vegetables. There is a wide variety always available, and they lasts months, minimizing waste. Steam in the microwave or roast them in the air fryer. Just add olive oil, dry spices, and pink salt to your taste.

 

2. Precut fresh vegetables. They are ready to use straight out of the package, making meal preparation hassle-free. The convenience and timesaving may offset the extra cost. Also, the smaller quantity options can reduce waste.

 

3. Packaged salads. Pre-washed and ready to eat, add a simple dressing with olive oil, pink salt, and dry spices. Easy to take on-the-go, making them a convenient option for picnics, office lunches, or outdoor activities. Avoid pre-made salad dressings. Topping your salad with cheese can give you a nice extra flavor.

 

4. Canned beans. There is a variety of beans to suit your preferences. They are versatile and can be used in a wide range of recipes, including soups, stews, salads, dips, and casseroles. Pre-cooked and ready to use, they eliminate the need for soaking and long cooking times. Choose options with no added salt or preservatives. They have a long shelf life and excellent value for money.

 

5. Canned fish. Tuna, salmon, or sardines can be used in salads, sandwiches, casseroles, and sauces. Easy storage in your pantry or cupboard.

 

6. Roasted or raw nuts. An ideal on-the-go snack option for your busy lifestyle or incorporated in recipes, salads, trail mixes, and baked goods.

 

7. Hummus. The combination of chickpeas and tahini makes it flavorful and versatile for raw vegetables dips, salad dressings, and sandwich spreads.

 

8. Plain yogurt. Add fresh fruit if desired. It can be enjoyed on its own or used as a base for dips, dressings, sauces, and marinades. Great substitute for sour cream or mayonnaise.

 

9. Almond butter. It can be used in spreads, fruit slices, stirred into oatmeal or yogurt, used as a dip for vegetables, or incorporated into sauces, and dressings.

 

10. Cheeses. Comes in a wide range of flavors and textures. Can be served as an appetizer or snack on its own, or alongside fruits and nuts. Good addition to salads and vegetable dishes.

Picking processed foods that are healthy is easy. Just read the labels and choose the ones with the fewest and most recognizable ingredients.

It’s never too late to change a few habits and enjoy a healthier and happier life.

I am here to support you on your journey towards sustainable wellness and weight management.

To schedule a free visit to discuss your goals and how I can help you to achieve them Click here https://feelwelltelehealth.com/contact-us/