Foods that Fit

I continue to read headline that demonize processed or ultra-processed foods. I’ve previously written about this topic, and the NOVA system that attempts to categorize foods by extent of processing.

On the surface, “limit processed food” seems like good advice. However there are many processed foods that are nutrient dense. The first that come to mind are canned, dried, and frozen foods. We can’t all live near a farmer’s market, or near where food is grown and picked.

Processed Foods Serve Many Purposes

Food processing helps reduce food waste and address hunger. Everyone does not have access to a farmer’s market, small organic food brands, or a community garden.

People who experience food insecurity may have a limited budget or physical access to grocery stores and certain brands. They may also lack culinary skill or the variety of kitchen tools needed to prepare food with.

Without the ability to flash freeze or can food, there would also be a lot more food wasted. Food that’s grown and harvested can’t all be eaten or delivered across the country within a week of harvest.

Processed but Nutrient-dense

The term “nutrient dense” refers to a food that is packed with nutrients without excess calories. Examples of foods that are not nutrient dense would be soda, sweetened beverages like iced tea, potato chips, and candy. These foods have a lot of calories, and deliver few to no nutrients.

For example, I love potato chips, and they’re calorie-dense. I obviously limit how often I enjoy them, and I limit the portion. I could argue however, that they aren’t void of nutrients. An ounce of potato chips provides 150 calories and 330 milligrams of potassium.

A small baked potato however provides about 130 calories but offers 700 milligrams of potassium. They both provide about the same amount of vitamin C (5-6 milligrams). The small potato provides about 3.5 grams of fiber, however even the ounce of potato chips provides some fiber to the diet (2 grams per ounce).

The big difference is density. One may easily consume 3 one-ounce servings of potato chips (at over 500 calories), while you are unlikely to consume three baked potatoes in one sitting. However, it’s also likely that you are eating your baked potato plain. You’re likely adding fat (calories from butter or sour cream), salt or other caloric condiments to it. Use small amounts of those toppings, and potatoes are a good source of Vitamin C and potassium.

But It’s Junk Food

Of course potato chips are fried in oil, and therefore calorie-dense. They are not something I would recommend as a daily side dish. Broad statements such as “don’t eat processed foods” or “avoid seed oils and grains”, don’t always add up to better health.

[bctt tweet=”The point is, when we make blanket statements about food, we don’t move forward in positive ways that actually impact health, or public health.” username=”chewthefacts”]

Someone could use 2 tablespoons of canola or soybean oil in their home-cooked vegetables every day, and consume a dietary pattern that meets their energy (calorie) needs and provides foods rich in antioxidants and other important nutrients. The small amount of oils aren’t negating the veggies.

There is always nuance in nutrition!

One could also use some “packaged foods” (crackers, an occasional cookie), and also consume lean meats, eggs, and vegetables to create a dietary plan that fits their needs.

Common, Nutrient-Dense, Processed Foods

Here are a few examples of nutrient-dense processed or ultra-processed foods that can create a nutritious meal:

• Fortified whole grain cereal with milk and fruit
• Peanut butter and other nut butters spooned into oatmeal or spread onto whole grain bread.
• Tofu stir fried with frozen veggies
• Canned pumpkin stirred into a yogurt smoothie
• Greek yogurt topped with chopped dates and nuts or granola
• Canned tomatoes used for chili or to create a pasta sauce
• Canned beans added to a stew or chili
• Pouch tuna and cottage cheese atop spring greens

When you view this list of foods, do you think “unhealthy”. Then why are statements like “processed foods are unhealthy”, made?

Easy Rules

Over my many, many years in the practice of food and nutrition, I have found that people generally want a quick fix and an easy rule. I’m still trying to convince them otherwise.

When it comes to eating, there are so many choices that it is impossible to identify “one meal plan” for all. Nor do I want to! Everyone brings their own cultural and personal food preferences to what they choose to eat.

There are many ways to eat a healthy diet, and you absolutely can include some processed foods to achieve your health goals.