fbpx

The Top Processed Foods to KEEP in Your Diet
Print Friendly, PDF & Email

Choosing the Best Processed Foods

Processed foods that you should eat

Although processed food is often thought of as unhealthy, there are plenty of processed foods that not only make healthy eating easier but also offer excellent nutrition you can feel good about. Read on to learn more about the top processed foods to keep in your diet.

What is a processed food?

A processed food is simply the act of taking a simple food and altering it or manufacturing it slightly or significantly to add convenience, preserve it or change how something tastes.

What is the difference between processed and ultra-processed food?

I’ve always liked the way that the Brazilian Ministry of Health has categorized the broad selection of food choices available in their Dietary Guidelines for the Brazilian Population. Instead of thinking about getting more or less of specific nutrients or food groups, instead Brazilians are encouraged to think about how much of each of the three broad categories of food they are consuming.

The three broad categories of food include:

1. Natural or minimally processed foods

Natural and minimally processed foods are foods that have been altered only slightly but have no added salt, sugar or oil. Examples include eggs, fresh fruit, pre-washed salad, rice, grains that are ground into flour, milk that has been pasteurized, dried legumes; frozen vegetables, fresh or dried pasta, yogurt without sugar, unsalted nuts, natural nut butters, cooled or frozen meats and dried unsweetened fruit.

2. Processed foods

Processed foods are those that are natural or minimally processed foods but that have added ingredients such as salt, sugar or oil. Examples include cheese, pickles, canned fruit, canned legumes, canned stewed tomatoes, beef jerky, deli meat, canned fish and simple bread (made from flour, yeast, water and salt).

3. Ultra-processed foods

Ultra-processed foods may not be recognizable as a version of an original natural food and will have additives included for color, flavor, aroma, texture or ingredients added to extend the shelf life. Examples include cake mixes, frozen entrees, sweetened baked goods, sweetened breakfast cereals, cereal bars, candies, pop and diet pop.

assorted healthy processed foods to keep eating

What is the easiest way to identify a processed food from an ultra-processed food?

One easy way to think about it is to think about your great grandparents and if they would recognize the item as food. Also consider if they would easily be able to read and understand the ingredients on a label. Typically, a short list of ingredients using words you can pronounce means there is a greater chance the item is not an ultra-processed food.

What should I look for on a label?

It is far more effective to focus on your whole diet and selecting healthy foods rather than obsess about the nutrients and numbers on a label.

When you are looking at a product label the first thing to consider is which one of the three categories of food does your food item belong:

  • Natural or minimal processed food:  make this the foundation of your overall diet aiming for half your plate veggies with one-quarter plate of grains or starchy foods and one-quarter protein.
  • Processed food: assess if this food item has some positive nutrition benefits despite having some oil, sugar or salt added to the food. For example, the benefits of having canned black beans is that it offers a convenient, economical protein source for meal planning despite having some sodium added. Canned stewed tomatoes offer an awesome vegetable option in the winter months when fresh tomatoes are not as abundant and flavorful for making soup.
  • Ultra-processed food: no need to feel guilty if you have labelled your food choice an ultra-processed option as there is room for ALL foods in your diet. The key is eating these foods less often or in a smaller quantity. You can eat anything, just not everything, it is all about choices. Getting really clear on which ultra-processed foods you love the most is important so you can eat these mindfully and give up others that really don’t spark the same amount of joy and make your taste buds sing.

Then depending on your health situation, you may explore other items on the food label relevant to your personal situation. For example, it may be helpful to compare the sodium levels in foods if you are watching your blood pressure or the trans and saturated fat levels of foods if you have high cholesterol levels.

What are some of the top processed foods choices to keep in your diet?

  1. Canned legumes (beans, lentils, chickpeas)
  2. Canned stewed tomatoes and tomato sauce, sun dried tomatoes
  3. Cheese and yogurt
  4. Whole grain bread and wraps, pizza dough balls
  5. Fresh and dried pasta, couscous, barley
  6. Canned fruit and applesauce, diced fruit cups
  7. Sauerkraut, roasted red peppers and artichokes
  8. Salsa
  9. Canned tuna and salmon
  10. High-fibre breakfast cereals and oatmeal – shredded wheat, or bran based, or 5 minute Steel Cut Oats
  11. Whole grain crackers (such as Ryvita, Wasa, Finn Crisp, Mary’s crackers)
  12. No salt added ready to use chicken, beef or vegetable broth
  13. Roasted chickpeas
  14. Fresh tortillas – check your supermarket’s deli section for these
  15. Balsamic Vinegar reduction as a simple salad dressing
  16. Powdered Peanut butter – try in smoothies, or oatmeal
  17. Frozen vegetables or fruit
  18. Simple snack bars with minimal ingredients, like Lara Bars
    Calgary Dietitian Andrea Holwegner on CTV Morning Live

    What is the bottom line?

    Food should never be thought of as good or bad. There are no bad foods, only bad overall diets.

    No foods are off limits entirely. Fill your plate with natural and minimally processed foods more often and minimize ultra-processed foods for your health (but you don’t need to take it so far as to eliminate them all together). Remember that while shopping the outside aisles of the grocery store is certainly a good idea, the inside aisles of your grocery store also offers some good processed food choices where the benefit can outweigh the costs.

    Looking for more information on eating sustainably and healthfully? Our Dietitians can help! 

    If you have concerns about maintaining proper nutrition when choosing processed foods, seek guidance from one of our Registered Dietitians to ensure your eating plan is nutritionally balanced and tailored to your specific needs. We provide virtual and in-person nutrition counselling for your convenience.

    As university-trained Registered Dietitians in Calgary and virtually online, you can count on us for credible advice and practical meal planning so you don’t have to stress about food anymore. You can achieve a healthy and joyous relationship with food and your body. Let’s talk about what this can look like for you. CONTACT US.

    Print Friendly, PDF & Email

    As seen in

    •  

    Success stories

    "I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
    Adele Fox, Psychologist
    “This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
    Rhonda Jenkins, Nutrition Counseling Client
    “The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
    Marty Avery, Nutrition Counseling Client
    “I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
    Lynn Haley, Pursuit of Healthiness Online Course Participant
    “I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
    Peter Whitehead, Nutrition Counseling Client
    “I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
    Amy Floyd, Nutrition Counseling Client
    “Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
    Carole Ann LaGrange, Transfusion Medicine Safety Officer

    Event Planner for Laboratory Diagnostic Imaging Annual Event

    I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
    Dr. Deb Putnam, Family Physician

    Nutrition Counseling Client & Referring Physician

    “I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
    Gillian Gray, Pursuit of Healthiness Online Course Participant
    “As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
    Stephanie Wood, HR and Safety Manager

    Fisher Construction Group, Burlington, WA

    I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
    Erin Kronstedt, Nutrition Counseling Client
    “Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
    Tina Tamagi, Human Resources

    ARC Resources Ltd.

    “Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
    Lorri Lawrence, Pursuit of Healthiness online course participant

    Pin It on Pinterest

    Share This