Dietitians have good news for those who believe that the only ways to lose weight are to buy only fresh foods, shop around the perimeter of the grocery store, and spend hours cooking from scratch. It can be simpler than you believe to reach your weight-loss objectives with the aid of a few packaged and boxed basics.
Yes, you have heard for a long time that eating processed food is bad, especially if you're trying to lose weight. Furthermore, we won't advise you to hoard candies, chips, and cookies. (Of course, those foods can also be incorporated into a healthy eating regimen.) Instead, we're going to demonstrate how easy it can be to reach your health objectives by filling your kitchen with easily accessible, reasonably priced, and convenient foods—and how tasty they can be, too—with the assistance of nutrition experts.
Stay with us if you're intrigued. We use these some of these processed goods in our kitchens, and we invite you to give them some thought as well.
Can You Eat Healthy Processed Foods?
To refresh your memory, processed simply means prepared.
The act of processing enables a food to be taken from its natural state and transformed to become more accessible and convenient for consumers, as well as to extend its shelf life.
Examples of such products include frozen fruit blends, canned beans, and salad kits that include pre-washed lettuce and dressing ingredients.
Foods that have been altered or modified from their natural state are classified as processed by the USDA. Any number of techniques, including cutting, boiling, freezing, cooking, canning, drying, combining, packaging, and adding nutrients, could be used.
Thus, as you can see, this covers a good portion of the foods we eat," says registered dietitian and global nutrition communicator Sylvia Klinger, M.S., RDN. When we discuss highly processed foods, this subject gets a little murkier. Foods that "contain five or more ingredients and include food substances not commonly used in culinary preparations, such as hydrolyzed protein, modified starches, and hydrogenated oils, as well as additives to modify sensory qualities," for example, are included in the definition of this word.
Ultra-Processed Foods: Definitions and Policy Concerns, Gibney MJ. Nutrition's Current Developments.
Ultra-processed foods may occasionally fit within a healthy eating regimen. "There's nothing wrong with food processing; it's what makes so many things safe to eat.
ingredients that are not frequently used in food preparation, like hydrogenated oils, modified starches, and hydrolyzed protein, as well as additions to change the way food tastes.
Gibney MJ. Define terms and discuss policy concerns related to ultra-processed foods. Nutrition's Current Developments.
Ultra-processed foods may occasionally fit within a healthy eating regimen. "There's nothing wrong with food processing; it's what makes so many things safe to eat.
According to Taylor Wallace, Ph.D., CEO of Think Healthy Group and adjunct clinical associate professor at the George Washington School of Medicine and Health Sciences, "the types of processed food products on the market are the issue." He says, "Many are very appetizing and have high levels of added sugars, refined carbohydrates, sodium, and saturated fats." However, some, like nonfat yogurt, are seen as healthful and rich in nutrients.
Actually, studies indicate that you may thoughtfully put up a healthy meal plan using processed items like beans, canned fish, whole-grain breads, and others.
Nutritionist and author of Everyday Snack Tray Frances Largeman-Roth, RDN, believes processed foods can be nutritious if you know what to look for. Continue reading to discover ten processed foods that dietitians recommend you include on your weekly shopping list.
Soymilk
Because of its high protein and vitamin content, soymilk is the only milk substitute that the USDA recommends in the Dietary Guidelines, according to Klinger US Department of Agriculture. American Dietary Guidelines.
Unsweetened soymilk has 80 calories, 7 grams of protein, 1 gram of fiber, and is a good source of calcium in a 1-cup serving.Thirteen Certain brands may also have vitamin D fortification. According to research, soy products may aid in weight loss for those who fall into the overweight and obese categories.
The soy protein, isoflavone, and soy fiber content of these meals is thought to be the cause of this. While soymilk is delicious on its own, it also works well as the foundation for smoothies.
similar to this Soy Banana-Cocoa Smoothie.
For lovers of peanuts, there's excellent news! According to one study, eating roughly one ounce of peanuts before each of the two meals of the day as part of a calorie-restricted diet led to weight loss that was comparable to that of a low-fat diet.
Murphy J, Whitbread J, Clifton PM, Petersen KS, and Keogh JB. A randomized controlled experiment was conducted to assess the effects of a peanut-enriched weight reduction diet to a low-fat diet on blood pressure, glycemic management, and body weight.
The authors note that many people try to limit dietary fat when losing weight, which means they miss out on nutritious foods like peanuts or tree nuts, but this research suggests you might not have to. Roasted and salted peanuts provide 170 calories, 7 grams of protein, 2 grams of fiber, and 14 grams of total fat (11% of which are heart-healthy unsaturated fats) in an ounce portion.17 United States Department of Agriculture. FoodData Central. All varieties of peanuts, salt-roasted and dried.
With these three essential nutrients, peanuts are a healthy snack that may be eaten by itself or with fruit. Try them in our Honey-Peanut Popcorn for a burst of whole-grain deliciousness.
Veggie Burgers
There are a lot of plant-based diet options available, such as veggie burgers, for those who are interested in them. As they contain less saturated fat than their meat equivalents, Klinger notes that they can offer big on taste, texture, and nutrition depending on the brand.
However, not every vegan burger is created equal. Verify the Nutrition Facts panel to ensure the product has a minimal amount of saturated fat and at least 3 grams of fiber and 10 grams of protein.
Tofu
Tofu is another processed product made from soybeans that has an excellent nutritional profile, much like soymilk. Wallace and I both enjoy tofu, which has 70 calories, 9 grams of protein, and 1 gram of fiber in a 3-ounce portion.15 Tofu is also really simple to work with. You may use Air-Fryer Tofu as a plant-based nugget or make Tofu Crumbles to eat as a taco or taco salad, or savor Air-Fryer Tofu as a vegan snack.
Hummus Hummus
Hummus Hummus contains two nutrients that can aid in weight loss: fiber and protein. "Hummus is a tasty, wholesome, and easily transportable plant-based snack," claims Klinger. You can't go wrong including this gem into your weight-loss regimen, whether you decide to open a can of chickpeas and create your own garlic hummus or buy a pre-made (read: processed) alternative at the market.
According to the US Department of Agriculture, a standard 2-tablespoon portion of hummus has 80 calories, 2 grams of protein, and 2 grams of fiber12. FoodData Central. Commercial hummus.
making it an excellent snack vehicle for baby carrots or celery sticks. Combine the crudités and dip with some walnuts for a good supply of fat that will stave off hunger until your next meal.
Fiber-Rich Crackers
Yes, once more regarding the fiber! High-fiber crackers offer a way to consume a range of other nutritious meals, such as fresh fruits and vegetables, lean proteins, and healthy fats, that aid in weight loss. Aim for a serving size of approximately 4 grams of fiber. For comparison, two portions of rye crispbread provide about 70 calories, 2 grams of protein, and 4 grams of fiber.11 To get the benefits of the power couple of fiber and protein, Largeman-Roth suggests topping crackers with high-protein options like cottage cheese, hard-boiled eggs, nut butter, and canned tuna.
Beans in a Can
For good reason, nutrition experts continue to recommend canned beans as a go-to processed food. Canned beans make it easy to quickly prepare a healthy, well-balanced dinner when you're short on time. Beans, being high in fiber and plant-based protein, are a great way to feel full while consuming less calories. Moreover, they're incredibly affordable, so you can incorporate them into your diet several times a week, explains Largeman-Roth.
A half-cup of canned chickpeas, for example, has 105 calories, 5 grams of protein, and 5 grams of fiber.4 Because of the satiety (or fullness factor) that fiber provides, research indicates that increasing fiber consumption aids in weight loss.5. It's simple to include beans in your diet by opening a can and giving it a quick rinse in cool water. to lessen the saltiness and savor our Black Bean Salad that doesn't require cooking.
For good reason, nutrition experts continue to recommend canned beans as a go-to processed food. Canned beans make it easy to quickly prepare a healthy, well-balanced dinner when you're short on time. Beans, being high in fiber and plant-based protein, are a great way to feel full while consuming less calories. Moreover, they're incredibly affordable, so you can incorporate them into your diet several times a week, explains Largeman-Roth.
A half-cup of canned chickpeas, for example, has 105 calories, 5 grams of protein, and 5 grams of fiber.
US Department of Agriculture. FoodData Central. garbanzo beans.
Because of the satiety (or fullness factor) that fiber provides, research indicates that increasing fiber consumption aids in weight loss.It's simple to include beans in your diet: just open a can, rinse under cool water to lessen the salt, and eat our No-Cook Black Bean Salad.
Advice on Selecting Processed Foods
In order to assist your weight-loss goals, consider adding processed meals to your regular kitchen items. Here are some advice from nutrition experts to keep in mind:
Go for a vibrant plate. Eating foods that signify different colors to your body provides your body with diverse phytonutrients, which is why experts advise eating a rainbow of colors. You may still obtain the benefits of nutrient-dense processed foods while adding more color to your plate by using frozen, canned, and dried fruits and vegetables. Choose selections that contain solely the fruit (or its juice) and be aware of additional sugars and sodium.
Examine product labels for nutritional information. Select companies who have minimum salt and sugar additions. For taste and shelf-stability, processed goods frequently contain excessive amounts of sugar and sodium. When you investigate the various brands that are available, keep a watch on these nutritional parameters.
Eat a lot of fiber and protein. Together, they will help you feel fuller for longer. Additionally, seek for items manufactured from whole grains, as this typically means that they include more fiber than those created from processed grains.
Remember your taste. It must be enjoyable for you to consume. You won't like food or drink that doesn't taste pleasant, and it won't aid in weight loss. Being able to reduce weight and feel pleased with the food you eat is mostly dependent on Keep it off, advises Largeman-Roth.
The Final Word
You don't have to hate processed foods to reach your weight loss objectives. It all comes down to applying common sense when deciding what to incorporate into your routine, as Wallace puts it. A well-balanced and healthful meal plan can incorporate processed foods such as yogurt, cereal, canned beans from the grocery store, and frozen goods.
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