I was recently talking with my husband, a fellow baby boomer, about easy ways to stay healthy as we age. One dietary cornerstone is the importance of eating foods we prepare simply at home. My main point was to avoid processed foods as much as possible. The over-consumption of these foods is associated with chronic inflammation and a host of devastating diseases.
But he challenged my statement (nothing new here!). “Aren’t almost all foods processed in some way?” he asked.
In fact, that is true. So what I really meant was to consume mainly “minimally” processed food. Because in reality, any time we cook, peel, or even chop foods, we’re “processing” them. Is there, then, place in a healthy diet for some of these items?
*Most experts do in fact agree that some processing is acceptable. For example, canned items such vegetables (you can rinse these to lower sodium content) or fruit packed in juice or water are healthy choices. And processing actually improves the nutritional impact of others foods. Frozen foods are picked at peak ripeness, with nutrients locked in place, dairy products have added calcium and vitamin D (to enhance the absorption of calcium), and in the milling of grains, cooking generally increases digestibility of nutrients.
So there is definitely a place for some processed foods in a healthy diet:
- plain frozen fruits and vegetables
- pre-cut veggies
- canned fruits (no sugar added)
- canned vegetables and legumes, including pinto, black, garbanzo beans (check for lowest sodium choice)
- whole-grain bread products
- brown rice and quinoa
- whole-grain pasta
- low-sugar, high-fiber fortified breakfast cereals (think plain oatmeal, for example)
- veggie burgers (watch the sodium amount)
- dried fruits (can be high in sugar and calories, but high in key nutrients and fiber; eat in moderation)
- peanut butter (with no added sugar or fats; look for “natural” on the label) or almond butter
- string cheese or plain yogurt (vegan varieties are available)
- fermented foods such as sauerkraut, kimchi or kefir
- teas
- coffee–“black” is best
- dark chocolate, at least 70% cacoa–my go-to dessert (one small square, 62.5 calories); this indulgence contains the phytochemical flavonoid, found to lower cholesterol and blood pressure levels
But eat with caution highly processed foods such as potato chips, low-fiber, white flour grain products (muffins, cookies, cakes, many ready-to-eat breakfast cereals), frozen and microwavable meals, cured meats, soft drinks, fast foods, and restaurant meals.
*Excerpted from my book, Building Your Enduring Fitness.