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The terms “convenience” and “processed” are typically used to describe foods with less than ideal nutritional value. However, not all packaged products are highly refined, vitamin-stripped or packed with saturated fats, sodium or added sugars. (For an explanation, these types of food are classified as “ultra processed.”) In reality, the most prestigious group of health-conscious packaged foods includes healthy foods and makes them simpler to consume.
As we age It is beneficial to keep the freezer and pantry stocked with nutritious foods with a longer shelf life than bottled and jarred packaged goods and are faster and simpler to cook,” says Alice Lichtenstein, D.Sc., the Gershoff Professor of Nutrition Science and Policy at Tufts University. This makes cooking for small-sized families easier and reduces the amount of waste (due to not using fresh food quickly enough). Additionally, you’ll have more options available for those days when the weather is bad and makes it difficult to shop.
“If choices are made wisely, the nutritional quality of some ‘processed’ foods can be equal to or may even be greater than the fresh,” Lichtenstein states. This includes frozen food items which allow you to consume only what you’ll need and shelf-stable items that reduce the requirement for regular grocery trips. Here are our top eight nutritious packaged foods that help make a healthier diet achievable.
Canned or Boxed Tomatoes
They contain lycopene which is an antioxidant known to decrease the risk of heart disease, certain cancers, and even strokes. A study of over 1,000 middle-aged males found people with the highest levels of blood lycopene were 55% less likely to experience strokes than those with low levels.
The process of cutting a tomato is simple but you’ll typically find more lycopene in tomatoes. The lycopene is processed and heated, which helps to increase the concentration of lycopene making it easier for your body to take it in.
The processed tomatoes may be less sodium-rich than sauces made from tomato jars. For instance, a half-cup of Muir Glen Organic diced tomatoes contains 200 mg of sodium. A portion of its tomato basil sauce comes in at 300 mg.
Canned Salmon
The majority of the salmon found in pouches or cans is caught wild. Wild salmon is a seasonal fish, and fisheries take more than they can sell fresh. A lot of it gets stored in frozen or shelf-stable versions. The benefitis that canned salmon is less expensive, and wild salmon is less high in saturated fat and calories than salmon that is farmed.
Prepared Pesto
With around 130 calories as well as 13g of fat in 2 tablespoons of pesto, it might not be a common home depot health check. However, the majority of the fat is derived from pine nuts and olive oil and pine nuts, which makes it the healthier unsaturated kind. The main ingredients together with the cheese, basil and garlic, give you plenty of delicious flavor and anti-malady power.
Basil is, for example is a great source of vitamin K that helps build bone. (If you’re taking a blood thinner excessive amounts of basil may cause problems with its effectiveness, so consult your physician.)
For each 10 grams a daily (about three-fourths of a teaspoon) increasing your consumption of olive oils, you could reduce your chances for developing diabetes type II by nine percent as per a review from 33 study studies in Nutrition and Diabetes.
Precooked Packaged Grains
Consuming three portions of whole grain each day (instead of just one) could reduce the risk of suffering from heart disease and stroke by approximately 20 and 12 percent in accordance with the study from 2016 released in British Medical Journal.
However, cooking them from dried state can take long, and it’s hard to make the perfect amount for a single person or two people without leaving leftovers. This can result in oversized portions or an entire garbage bin.
Incorporate precooked grains like quinoa, farro and many others, which are ready in just less than a minute. They are available in microwaveable bowls that are shelf-stable, microwave-safe pouches, or even frozen. It is best to get versions that don’t have added salt instead of salty ones as they may have a lot of sodium.
Packaged Hard-Boiled Eggs
Boiling eggs shouldn’t be as time-consuming however, it’s not easy to make them perfect. It’s possible to end with with yolks that have a green hue as well as an unpleasant odor if you’re overcooking them. Peeling eggs can cause a mess. Eggs that have been cooked before cooking eliminate the problems and still contain protein and they’re also low on saturated fat. Additionally, eggs contain lutein as well as Zeaxanthin, two compounds that possess antioxidant and anti-inflammatory properties . They could play a part in the prevention of macular degeneration caused by age. Regarding the cholesterol found present in eggs, it’s not likely to have an impact on impact the blood cholesterol level in healthy individuals.
Frozen Legumes
The beans are generally a nutritious alternative. They’re an excellent source of food for resistant starch. It’s which is a prebiotic fiber which bacteria in the gut produce short-chain fatty acids, that can aid in preventing colon cancer and provide other advantages. In addition, the mix of protein fiber along with vitamins can make legumes very nutritious and full of nutrients.
Canned beans are convenient however, their sodium content varies. For instance, a half-cup of canned chickpeas could contain as high as 475 mg of sodium. This is nearly one quarter of the daily recommended amount in the USDA’s Food Guidelines for Americans. The convenience of frozen legumes is that they come in the form of canned beans with no added salt. Additionally is that you can remove whatever you require, heat, and eat–no waste, and no salt.
Nut Butters
It’s not necessary to have to grind your own nuts to make sure you’re receiving a healthy, nutritious spread to serve your sandwich with There are plenty of excellent premade options there. You can check the list of ingredients on the spread of your you prefer to ensure that it’s primarily nuts. (A small amount of salt is acceptable However, other additives including oils and sugars are not required.)
There’s more variety than ever before with regards to the type of nuts you can choose from. Chompy or creamy these spreads aren’t just for children anymore and their tastes go well beyond peanut, with varieties like almond and cashew butters becoming a standard on shelves in supermarkets.