By American Heart Association | Contributor
What is processed food?
Processing food is a common practice that affects the way we consume various items. Foods can be classified on a continuum from minimally processed — such as pre-packaged salad greens, dried beans, unsalted roasted nuts, or frozen fruits and vegetables — to highly or ultra-processed items, which include sugary drinks, chips, and smoked sausages, as characterized by numerous nutrition experts.
Many processed foods include added components like sweeteners, oils, artificial colors, and preservatives. Others may be fortified with essential nutrients like fiber, calcium, or vitamin D. Additionally, some products are simply prepped for ease of use (washed or chopped) or sealed for an extended shelf life. Techniques such as pasteurization of milk, canning of fruits and vegetables, and vacuum sealing of meats are employed to enhance safety and minimize spoilage. It’s important to note that even foods labeled as “natural” or “organic” undergo some level of processing.
Frequent consumption of highly processed foods can lead to excessive intake of sodium, added sugars, and unhealthy fats. Notably, approximately 70% of the sodium found in an average American diet originates from commercially processed foods and those served at restaurants. Sodium is often utilized by manufacturers to enhance flavors and preserve food while also featuring in various additives that influence food texture and color.
So how can you eat healthier?
Opt for healthier processed choices.
- Examine food labels.This is the most effective method to understand the contents of a processed food item. Steer clear of products that are rich in saturated fats and sodium, as well as those that have added sugars. Familiarize yourself with the Nutrition Facts label, the list of ingredients, and other claims on the packaging.
- Take advantage of frozen and canned produce. Frozen and canned fruits, vegetables, and beans are convenient, budget-friendly alternatives that can provide the same nutritional value as their fresh counterparts. Choose products without added salty sauces or sugary syrup. Always compare labels and select items with the least salt and added sugars.
- Look for the Heart-Check mark.The Heart-Check mark from the American Heart Association signifies foods that fit within a balanced eating pattern, meeting specific nutrition criteria for certification, and is easily recognizable with its red and white logo.
- Make informed choices when dining out. Opt for eateries where food is prepared to order or those that offer healthy menu selections. Inquire about the preparation methods, whether items are made fresh or pre-packaged, and check if you can customize your meal. Furthermore, request sauces, dressings, and condiments to be served on the side, allowing you to regulate the amount added.
Incorporate more unprocessed and minimally processed foods into your diet.
- Cook at home more often.You don’t need to be a culinary expert! A wealth of excellent recipes and cooking tips are available online. Making meals at home allows for better control over ingredient choices, can be cost-effective, and serves as a wonderful opportunity for family bonding.
- Implement a few simple substitutions.Create your own vinaigrette instead of purchasing pre-made salad dressing. Add fresh fruit to plain oatmeal, cereal, and yogurt rather than opting for sweetened varieties. Use leftover roasted chicken or whip up a light tuna salad for sandwiches instead of relying on processed deli meats.
- Smart snacking. Options like unsalted nuts and seeds, sliced vegetables, fresh fruits, and homemade popcorn are all excellent alternatives. Portion these healthy snacks into small containers for convenience, making them just as easy to grab as a bag of chips!
ABOUT AMERICAN HEART ASSOCIATION (AHA):
The AHA is recognized as the oldest and largest voluntary organization in the United States focused on combating heart disease and stroke. More than 35 million volunteers and supporters, along with over 3,300 employees, are united by a common commitment to cardiovascular health. Discover more about our impactful history.
With heart disease as the leading cause of death globally and stroke coming in second, these conditions can lead to disabilities and reduce quality of life even when they do not result in death. The AHA strives for a world without cardiovascular diseases and stroke.
