Healthy Processed Foods
15 Processed Foods These Dietitians Actually Want You to Eat
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If you've ever tried to eat healthier, then you've probably heard that you should eat whole, real foods as much as possible. Think fresh produce, lean meats, unsalted nuts, etc. Processed or packaged foods get a bad rap. After all, when you think of packaged food, you probably think of all the junk food that's full of empty calories and added sugars: chips, cookies, pretzels, and candy.
But what if we told you that processed food can actually be healthy? In fact, the term "processed" just means any food that has been mechanically altered from its natural state in any way: cutting, chopping, pasteurizing, cooking, canning, freezing, etc., according to the USDA. And while foods range on a scale from minimally processed, such as bagged spinach and cut vegetables, to heavily processed, such as crackers and frozen premade meals, you can still eat healthy on the spectrum of processed foods.
Here, these registered dietitians tell POPSUGAR their favourite picks for healthy processed food. If you can't eat whole, natural foods all the time (and really, who can?), don't beat yourself up — reach for one of these picks instead. Stay on track with your healthy eating goals with these packaged options!
Bob’s Red Mill Whole Wheat Flour
"We don't often think of flour as processed, but a high-quality whole wheat flour is just a ground-up version of the grain itself," Natalie Rizzo, MS, RD, told POPSUGAR. "The Bob's Red Mill Flour ($13 on Amazon) is a stone-ground whole wheat, and the end product has the nutritious bran and germ from the wheat intact. That means it has just as much protein and fibre as a slice of 100% whole wheat bread."
Food For Life Sprouted Corn Tortillas
"With just four ingredients — organic sprouted corn, filtered water, sea salt, and lime — these Food For Life Sprouted Corn Tortillas ($4 on Amazon Fresh) are the best tortillas you can buy on the market," Diana Licalzi, MS, RDN, told POPSUGAR. "They contain no preservatives, natural flavours, or additives, which are often found in tortillas. Tip: microwave the tortillas for 10 to 15 seconds before using to avoid breaking."
Hummus
"Hummus is one of my all-around favourite processed foods," Erica Mouch, RDN, CD, LD, and Arivale coach, told POPSUGAR. "It's high in fibre, low in sugar, and often a short ingredient list." She recommends the Mediterranean hummus from Trader Joe's, but if you're not near a TJ's, you can order Sabra Classic Hummus ($4) on Amazon Fresh.
Mary's Gone Crackers
"These little crackers pack quite the health punch," Diana said. "For a cracker, they're a great source of fibre, protein, and healthy fats, plus they have no added sugar. They are relatively low in calories too; 13 crackers only have 140 calories. The ingredients are simple and understandable with no added oils. Bonus: they're organic and gluten-free."
Order some Mary's Gone Crackers Original Crackers ($5) on Amazon.
Guacamole
Beanitos White Bean Chips
If you must enjoy guacamole with chips, Erica suggested Beanitos White Bean Chips ($16 for a pack of six on Amazon). "These are higher in fibre than most chips and higher in protein than most tortilla chips thanks to the beans," she said.
Canned Beans
Although they are minimally processed, canned beans are technically a processed food. They can also be a staple in a healthy diet. Carol Aguirre, MS, RD, LDN, recommended canned beans ($1 on Amazon) because they are a great protein source. She said they are great paired with instant brown rice.
Siggi’s Vanilla 4% Yoghurt
"Once you have four percent yoghurt, it's really hard to go back to the regular stuff," Natalie said. "It's made with whole milk, so it's really rich and creamy, and the vanilla variety of Siggi's four percent has just eight grams of sugar, 12 grams of protein, and 130 calories."
Buy Siggi's Vanilla 4% Yoghurt ($2) on Amazon Fresh.
Orgain Organic Plant-Based Protein Powder
"I don't think all of its other products (e.g., nutritional mixes) fit the bill for healthy processed foods, but this protein powder is a great option," Erica said. "The list of ingredients is shorter than a number of other protein powders and I love that it is plant0based."
Buy Orgain Organic Plant-Based Protein Powder ($21) on Amazon.
Simple Mills Fine Ground Sea Salt Almond Flour Crackers
"Not only do these crackers taste really yummy, but they are only made with a few simple ingredients," Natalie said. "With almonds, sunflower seeds, and flax seeds serving as the primary ingredients, these flours are gluten-free (for anyone who follows that type of eating pattern), and they have three grams of protein per serving!"
Buy Simple Mills Fine Ground Sea Salt Almond Flour Crackers ($24 for a pack of six) on Amazon.
Canned Salmon
Carol recommended canned salmon because it is a great source of protein and calcium. Plus, it's shelf stable!
Buy Safe Catch Wild Pink Salmon, No Salt Added ($27 for a pack of six) on Amazon.
Kind Protein Bars
"Although these may be 'processed,' the Kind protein bars use protein from real foods," Natalie said. "Each bar has plenty of healthy fats from the nuts, 12 grams of protein, and no artificial sweeteners. They taste good and won't make you feel terrible!"
Buy Kind Protein Bars, Toasted Caramel Nut ($17 for a box of 12) on Amazon.
Smucker's Natural Peanut Butter
"Out of all the crazy fancy brands of peanut butter on the market, this simple one is my favourite," Natalie said. "It's just ground-up peanuts and salt, and it tastes so good. Plus, it's totally affordable and something you can feel good about eating and feeding your family!"
Buy Smucker's Natural Peanut Butter, Creamy ($27 for a pack of six) on Amazon.
Sauerkraut
Sauerkraut is packed with healthy probiotics that will feed your gut bacteria. "I love adding sauerkraut to my sandwiches or salads," Erica said. "It adds a nice tang and bite and is healthy for my gut."
Buy Eden Foods Organic Sauerkraut ($9) on Amazon.
Low-Fat String Cheese
Carol says low-fat string cheese is a great snack when it's combined with cherry tomatoes or peppers.
Buy Sargento Light String Cheese ($5) on Amazon Fresh.
