Not all processed foods are unhealthy

Many people believe that all canned and processed foods are unhealthy, but this is not true. (Envato Elements pic) After a long day at work, when the kitchen feels like another challenge, it can be tempting to order takeout. However, consider what you already have in your pantry and fridge. Frozen vegetables, canned sardines, and rice can be transformed into a simple, balanced meal.

While some of these foods undergo processing, this does not mean they are unhealthy choices. Processing refers to altering food from its original state, which can range from simple tasks like washing, chopping, and freezing, to more complex processes that create entirely new products. Three broad categories can help guide your shopping decisions: minimally processed foods, foods processed with a few added ingredients, and ultra-processed foods.

Minimally processed foods, such as vegetables that have been washed and frozen or milk that has been pasteurized, are close to their original state and offer convenience without adding harmful substances. Foods with a few added ingredients, like canned beans in water and salt or fish canned in oil, are also widely used and can be beneficial.

Ultra-processed foods, on the other hand, often contain substances extracted from foods mixed with flavourings, colours, sweeteners, and emulsifiers. Examples include soft drinks, instant noodles, frozen chicken nuggets, and packaged cakes. It is best to limit the consumption of these ultra-processed foods. To make informed choices, always check the label.

Ingredients are listed from the greatest amount to the smallest, so the first few should reflect the main components of the product. Aim for products with simple ingredient lists containing the main food and only the necessary ingredients for preparation or preservation. Comparing similar products and choosing the simpler version can help steer you away from ultra-processed options.

Remember, not all unfamiliar ingredient names are harmful; for instance, ascorbic acid is vitamin C. Opt for plain yoghurt and add your choice of fruit instead of pre-processed yoghurt with added sugar. When possible, choose plain versions like oats, frozen vegetables without sauces, and plain yoghurt. Be mindful of nutrition labels, comparing similar products per 100g or 100ml to find options with less sodium, saturated fat, and sugar, while still providing useful fibre or protein.

"Natural" or "multigrain" labels do not guarantee a healthy product. Convenience can be your ally. Plan simple meals ahead of time and buy the necessary ingredients. Canned chickpeas can become a quick curry, frozen vegetables can add colour to fried rice, and canned sardines, rice, and sliced cucumber make for a practical dinner.

These shortcuts save time, reduce waste, and help you enjoy a variety of foods without relying on frequent dining out, which can strain your budget and make healthy choices more difficult. Healthy eating does not always mean starting from scratch; a well-stocked kitchen with fresh and minimally processed foods, supplemented by thoughtfully chosen processed staples, can support you through even the busiest days.