The world is waging a war on unhealthy eating. We have a constant barrage of media that reinforces the idea that the only way to live a healthy life is to eat better. But what about the fact that making healthy food can be expensive, time-consuming and inconvenient? Enter packaged foods.
For years the narrative has been that packaged foods are over-processed, unhealthy and just plain bad for you. But sometimes, when time and budget are restricted, they can be a lifesaver. And while fresh food is always going to be a better option there are definitely some packaged foods that can offer convenience while also being good for you.
Here are a few packaged foods that can actually add to your diet while also being quick and accessible.
1. Canned Tomatoes
Tomatoes contain lycopene, an antioxidant found to reduce the risk of heart disease and some cancers, and possibly strokes. Slicing a tomato is easy, but you’ll often get more lycopene from tomato products. These are heated during processing, and that concentrates the lycopene and makes it easier for the body to absorb it.
2. Frozen Vegetables
Beans are always a healthy option. Food sources like these are high in resistant starch, a prebiotic fibre that bacteria in the gut use to produce short-chain fatty acids, which may lower the risk of colon cancer. Plus the combination of protein, fiber, and vitamins makes legumes nutrient-dense and filling.
3. Nut Butters
Natural nut butters, aside from being supremely tasty, are high in protein, essential fats, antioxidants and fibre. Even though they can be made at home, as long as you pick up a jar that doesn’t have added sugars or palm oil, they’re sure to be a huge bonus to your diet.
4. Whole Grain Bread
Whole-wheat bread options deliver a good dose of fibre as well as healthy sugars and carbs. What you do need to watch out for are sodium levels and hidden sugars, so check your ingredients before you buy.
5. Alternative Pasta
Pasta aisles are booming with non-wheat alternatives made from lentils, semolina, black beans and chickpeas. These pastas are a godsend for those who can't tolerate wheat, and for the rest of us, they offer variety when it comes to better-for-you pasta. But don’t worry, whole-wheat pasta still remains a healthy option, but bean-based pasta has about double the protein (most have 14 grams or more per 2-ounce serving) and twice the fibre of whole-wheat pasta.
6. Canned Beans
Canned beans are one of the most affordable, good-for-you packaged foods. Beans are known for their blood pressure- and cholesterol-lowering effects. And they're an excellent source of fibre (around 9 grams in a ½ cup serving) and protein. Rinse canned beans before cooking or serving, and you'll wash away the extra salt. You can also buy low-sodium beans, but still, give them a rinse just to remove unnecessary sodium.
7. Dried Herbs/Spices
Nobody has the time or energy to grind their own spices all the time, and we all know that fresh herbs never get finished in time. So dried herbs and spices are an absolute godsend. Just try to buy organic spices in glass or cardboard containers rather than plastic and be sure to store them in a cool, dry place for the best results.
