Sharon Denny shares a spectrum of processed foods:

• Unprocessed foods: eggs, bananas
• Minimally processed foods: bagged spinach, cut vegetables, roasted nuts (simply pre prepared for convenience)
• Foods processed at their peak to lock in nutritional quality & freshness: canned beans, tomatoes, frozen fruit/vegetables, and canned tuna
• Foods with ingredients added for flavor & texture (sweeteners, spices, oils, colors, & preservatives): jarred pasta sauce, salad dressing, yogurt, cake mixes
• Ready to eat foods: crackers, granola, deli meat
• Most heavily processed foods: frozen, pre-made meals like frozen pizza & microwaveable dinners

The good in processing:

• Added vitamin D & Calcium to milk, juices
• Added fiber, folate… to breakfast cereals
• The economical low-no added sugar/salt canned fruits and vegetables
• Pre-cut vegetables or pre washed lettuce bags are a convenient way to get in more fruits/vegetables. They are more expensive, but that may be worth it for many.

The not so good in processing:

• Foods that fit into any category of processing can contain hidden sugar, sodium, and fat, so check the ingredient list for variations of these.
• Organic, natural sugars or foods are not necessarily healthier.
• Jarred pasta sauces and cereals can have exorbitant amounts of added sugars even though they may not be particularly sweet. Carbohydrate amounts on the food label take into account the naturally occurring sugars, carbohydrates, and added sugars. The new food labels do separate total carbohydrates & added sugars.
• Most canned vegetables, soups, sauces have added sodium. This sodium acts as a preservative, enhances taste & texture, but could affect our risk of heart disease if >2400mg per day is consumed. These are not inherently bad, but it would be beneficial to choose the canned foods with the least amount of salt.
• 3/4 of salt intake comes from processed foods
• Adding fat to food makes it shelf stable and gives it body. Look out for foods that have added fats.

Due to traditionally lower fiber and protein content, highly processed foods don’t tend to hold you over for as long as those higher in fiber & protein. Unfortunately, some highly processed foods are void of a variety of nutrients our bodies need to function, but still contain excessive amounts of fat, sugar, and calories. All that without the same satisfaction as less processed food choices. Bummer deal.

If you find yourself short on time or cooking expertise, maybe foods that are on the heavier processed side will fit better into your lifestyle. Maybe you have time and the desire to make lots of your food at home. Look at the whole picture of your diet vs getting caught up on individual aspects of nutrition, you’ll be healthier, happier, and enjoy your food way more. Promise.