Foods to Match – Rust Nutrition Services – Chew the Facts®

I keep reading headlines that demonize processed or highly processed foods. I have previously written about this topic and the NOVA system which attempts to categorize foods based on the extent of processing.

On the surface, “Limit processed foods” seems like good advice. However, there are many processed foods that are rich in nutrients. The first ones 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 harvested.

Processed foods serve many purposes

Food processing helps reduce food waste and tackle hunger. Not everyone has access to a farmer’s market, small organic food brands, or a community garden.

People experiencing food insecurity may have a limited budget or physical access to grocery stores and certain brands. They may also lack the cooking ability or variety of kitchen tools needed to prepare food.

Without the ability to flash freeze or can food, there would also be a lot more food waste. Food grown and harvested cannot be consumed or delivered across the country within a week of harvest.

Processed but rich in nutrients

The term “nutrient dense” refers to a food that is packed with nutrients without excess calories. Examples of foods that are not nutrient dense are soda, sugary drinks like iced tea, chips and candy. These foods are high in calories and provide little to no nutrients.

For example, I like potato chips and they are high in calories. Obviously I limit how often I enjoy them and limit the portion. I could argue, however, that they are not void of nutrients. One ounce of chips provides 150 calories and 330 milligrams of potassium.

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

The big difference is density. One can easily eat 3 servings of potato chips (with over 500 calories), while you are unlikely to eat three baked potatoes in one sitting. However, it’s also possible to eat your baked potato plain. You’re probably adding fat (calories from butter or sour cream), salt, or other calorie-laden condiments. Use small amounts of these toppings and potatoes are a good source of vitamin C and potassium.

But it’s junk food

Of course, the chips are fried in oil, therefore also calorific. Not something I would recommend as an everyday side dish. Blanket statements like “don’t eat processed foods” or “avoid seed oils and grains” don’t always lead to better health.

The point is that when we make blanket statements about food, we are not moving forward in positive ways that actually affect health or public health. Notification to X

One could use 2 tablespoons of canola or soybean oil in their cooked vegetables each day and consume a dietary pattern that meets their energy needs (calories) and provides foods rich in antioxidants and other important nutrients. The small amount of oils does not negate the vegetables.

There is always a 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 diet plan that suits one’s needs.

Common, nutrient-dense, processed foods

Here are some examples of processed or highly processed foods with high nutrient content that can make a nutritious meal:

• Enriched whole grain cereal with milk and fruit
• Spoon peanut butter and other nut butters into oatmeal or spread on whole grain bread.
• Fried tofu with frozen vegetables
• Canned pumpkin blended into a yogurt smoothie
• Greek yogurt topped with chopped dates and nuts or granola
• Canned tomatoes used for chili or to make pasta sauce
• Canned beans are added to stew or chili
• Tuna pouch and cottage cheese over spring greens

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

Easy rules

Over the many, many years I’ve been involved with food and nutrition, I’ve found that people generally want a quick fix and an easy rule. I’m still trying to convince them otherwise.

When it comes to food, there are so many options that it is impossible to define “one meal plan” for everyone. I don’t want either! Everyone brings their own cultural and personal dietary preferences to what they choose to eat.

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