HEALTHY PROCESSED FOODS: A BALANCED APPROACH TO MODERN EATING

In today’s fast-paced world, convenience often takes priority over nutrition, with many people increasingly turning to ultra-processed foods (UPFs).  These items (often with a very long shelf-life) such as sugary cereals, biscuits and cakes, confectionery, instant noodles, processed meats, ice-cream, some industrially produced bread, instant meals, frozen pizza and fizzy drinks are typically high in added sugars, unhealthy fats, salt and artificial additives.  These UPF’s are engineered to be highly palatable and additive, leading to over-consumption and increased risk of obesity, heart disease, type 2 diabetes, and certain cancers.  UPF’s often lack essential nutrients and can disrupt the gut health – contributing to chronic illnesses.

While eliminating all processed foods may seem like the best option, it’s important to distinguish between ultra-processed and minimally or moderately processed foods, many of which can be part of a healthy, balanced diet.

What are Healthy Processed Foods?

Healthy processed foods undergo some level of alternation from their natural state to improve shelf life, enhance safety, or increase nutritional value.  These processes can include freezing, fermenting, pasteurising or vacuum sealing methods that do not necessarily degrade the nutritional integrity of the food.  In fact, many of these techniques can enhance nutrient availability and preserve food during off-seasons.

Examples of Healthy Processed Foods

Frozen Vegetables and Fruits:  Freezing shortly after harvest locks in vitamins and minerals. These are excellent staples for quick nutritious meals, and they often retain more nutrients than fresh produce that has spent days in transport and on store shelves.

Tinned Beans and Legumes:  Rich in protein, fibre, and essential minerals canned beans are a practical addition to any meal. Opt for a low/no salt added versions to keep your intake in check.

Greek Yoghurt: through straining and fermentation, Greek yoghurt becomes a probiotic rich, high protein food that supports digestive health. Choose plain, unsweetened varieties and add your own fruit or honey for flavour.

Nut Butters: natural peanut or almond butter - made with minimal ingredients like just nuts and a pinch of salt, are nutrient dense and heart healthy sources of fat and protein.  Avoid versions with added sugars and hydrogenated oils.

Wholegrain Breads and Cereals: whole grain products made with simple ingredients whole wheat, oats, flaxseeds offer fibre, B vitamins and antioxidants. The key is reading labels to avoid added sugars and long ingredient lists.

Tinned Fish: options like salmon, sardines, and tuna are packed with protein and omega-3 fatty acids which are essential for heart and brain health. Look for fish preserved in water or olive oil without added preservatives.

Choose wisely - Read nutrition labels carefully - look for short ingredient lists with recognisable ingredients. Avoid foods with high levels of added sugar salt and trans fats.

Conclusion

Not all processed foods are created equal. While ultra-processed foods pose significant health risks when consumed frequently, many processed foods can actually support a nutritious diet. Embracing minimally processed options like frozen vegetables, canned beans, and plain yoghurt allows for convenience without sacrificing health. By making informed choices it's possible to enjoy the benefits of modern food processing while still prioritising your well-being.

Rosie Cardoe Nutrition

Many people seek out a nutritionist after a long and frustrating journey. I take the time to explore your full story ensuring you feel heard and understood. I gather information from all areas of your life and investigate the root cause of your symptoms.

I aim to help you make small sustainable changes that lead to a healthier happier life. Often a 20% change can happen 80% impact on your well-being.

Contact me at:  rosiecardoenutrition@gmail.com or 07794 902467.