We all know that heavily processed foods are bad for you. But you may be surprised that not all “processing” deserves the same bad rap. Not all processed foods are alike. According to the U.S. Department of Agriculture, “processed foods” are any raw agricultural commodities that have been altered from their original state. That can include “cutting, drying, freezing, pasteurizing or packaging.
With that definition in mind, here are ten “processed” foods that are actually good for you!
- Dairy, soy milk or filtered milk
Yes, milk is processed but “pasteurization” is a good thing. Cow’s milk is natural, and it provides roughly a dozen nutrients and antioxidants that nourish and heal our bodies. As for soy milk, it is similar in protein content to dairy milk and is usually fortified with vitamin D and calcium. One caveat: Look for organic soy milk, with no sugar or artificial sweeteners.
- Packaged salads
Need a weekday time-saver from the produce aisle? Packaged salads might be just the ticket. However, skip the toppings and dressing included in the packages, and add some grilled chicken or canned tuna and a low-sugar vinaigrette for a quick, nutrient-dense meal.
- Canned beans
Beans are loaded with plant-based protein and essential minerals like iron and magnesium, supporting heart and gut health. They are also a fantastic source of dietary fiber, which can lower blood cholesterol levels and protect against colon cancer and type 2 diabetes. However, many canned beans contain a lot of salt, so look for the “low sodium” varieties.
- Frozen or canned fish
The American Heart Association recommends consuming two 3-ounce servings of fish (preferably fatty fish like salmon, herring, mackerel, bluefin tuna, anchovies and sardines) a week. And a 2024 study in The American Journal of Clinical Nutrition found better cognitive function in older adults who consumed fish.
Frozen fish or canned fish can be as good as fresh, particularly the “oily” fishes that are loaded with Omega 3s.
- Nuts and seeds
Nuts and seeds are high in unsaturated fat, fiber, vitamins, minerals and phytochemicals. However, while they are nutrient-dense, they are also calorie-dense, so don’t munch on an open bag; take out a handful [about ⅓ cup] at a time for heart-healthy snacking. You can blend seeds like hemp hearts, flaxseeds or chia seeds into smoothies, sprinkle chopped walnuts or pumpkin seeds on yogurt, or top salads with pistachios. Look for unsalted versions if high blood pressure is an issue.
- Nut butters
Ground up into ‘butter,’ nuts and seeds provide healthy fats to support hormones, brain health and hunger cues. Choose varieties of peanut butter, almond butter, sunflower seed butter and cashew butter with no added sugars, hydrogenated oils or excessive salt, and enjoy them on whole-grain toast, in oatmeal or blended into smoothies.
- Rotisserie chicken
This supermarket staple is a convenient, protein-rich option that supports muscle maintenance and makes meal prep easy. To keep chicken healthier, remove the skin to reduce sodium and saturated fat. Shred the chicken into salads, soups or grain bowls for quick and versatile meals.
- Cottage cheese
Cottage cheese is making such a comeback, especially the low-fat, 1-percent version, for the protein, calcium and vitamin D it offers. Choose varieties labeled “low sodium” or “no salt added,” You can also look for cottage cheese containing live cultures to benefit gut health.
- Whole-grain brown rice
Whole-grain brown rice is loaded with B vitamins and fiber. Unlike the white vanity, brown rice is a complex carbohydrate that provides energy to power you through the day and your workouts. Pair brown rice with your favorite lean protein, like chicken, fish, or tofu, and some roasted or stir-fried vegetables for an easy grain bowl. Or top a base of brown rice with eggs and vegetables for a savory balanced breakfast.
- Hummus
Hummus is a nutrient-dense, protein-packed food that’s perfect for older adults who desire simple food choices that support their nutritional needs. Its smooth, creamy texture makes it great as a dip while providing essential fiber, protein and necessary fats in a form that’s gentle on aging digestive systems.
