7"Healthy processed foods like Greek yogurt, canned fish, and frozen veggies.

 

Here’s a list of 7 processed foods that are actually good for your health, backed by nutrition experts:

 

1. Canned or Frozen Lentils

Lentils are a powerhouse of plant-based protein, fiber, and essential nutrients like folate and magnesium. Canned or frozen varieties save time without sacrificing nutrition. For example, Trader Joe’s microwaveable steamed lentils provide 10g of protein and 6g of fiber per ½ cup serving, making them ideal for stews, salads, or curries.

 

 2.Plain Greek Yogurt

Though processed (via fermentation and pasteurization), Greek yogurt is rich in probiotics, protein, and calcium. Opt for plain versions with less than 12g of sugar per serving to avoid added sweeteners. It supports gut health and can replace sour cream in recipes. 

 

 3. Canned Fish (Salmon, Tuna, Sardines)

Packed with omega-3 fatty acids and protein, canned fish like salmon or tuna is a convenient, shelf-stable option. Choose varieties canned in water or olive oil with minimal additives. For instance, canned salmon with bones adds calcium to your diet.

 

4.Whole Grain or Bean-Based Pasta

Unlike refined pasta, whole-grain or chickpea pasta (e.g., Banza or Barilla) offers higher fiber (up to 13g per serving) and protein (up to 25g). These options help stabilize blood sugar and are gluten-free. 

 

5.Frozen Fruits and Vegetables

Flash-frozen at peak ripeness, these retain nutrients like vitamin C and antioxidants. Frozen wild blueberries, for example, may have more brain-boosting benefits than fresh ones stored for days.  

 

6. Hummus

Made from blended chickpeas, tahini, and olive oil, hummus provides fiber, healthy fats, and protein. Pair with veggies for a balanced snack. Look for brands with simple ingredients.  

 

7.Whole Wheat or Sprouted Grain Bread 

While all bread is processed, whole wheat or sprouted varieties (e.g., Dave’s Killer Bread) offer fiber, omega-3s, and protein. Avoid ultra-processed white bread with preservatives.

 

Key Considerations:  

Minimize Additives: Choose options with short ingredient lists and no artificial preservatives or excess sugar/salt.  

Balance: These foods are healthy *within* a diet rich in whole foods like fresh produce and lean proteins.