In honor of processed + Packaged foods

Processed and packaged foods often get a bad rap in the world of nutrition, but is it entirely justified? One of the biggest problems with how we perceive foods is the tendency to label them as ‘good’ or ‘bad’. This black-and-white thinking ignores the complexity of nutrition and can lead to unhealthy attitudes towards food. Let's dive deeper into the topic and explore why processed and packaged foods can be a valuable part of our diet.

Rethinking Processed Food

First things first, let's clear up a common misconception: almost all foods undergo some form of processing, whether it's washing, cutting, cooking, canning, freezing, combining, or packaging. Even fruits and vegetables that we buy fresh from the grocery store have undergone processing to some extent. Processing is a natural part of preparing food for consumption.
Processing can play a crucial role in ensuring the safety and longevity of our food supply. Techniques like pasteurization and canning help to destroy harmful bacteria and prevent foodborne illnesses. Without these processes, many perishable foods would spoil quickly, leading to waste and potential health risks.
By processing foods, we can extend their shelf life and make them more convenient for consumers. This is particularly important for foods like fruits, vegetables, and dairy products, which might otherwise be perishable. Processing allows us to enjoy these foods year-round and helps to make eating more accessible to everyone.

Navigating Nutrition in the Real World

In today's fast-paced world, many people struggle to find the time, resources, and equipment to prepare meals.  Despite what many people may say, we do NOT all have “the same 24 hours” in a day, nor do we all have the same resources available to us. Between work, school, and other commitments, time for cooking can take a backseat. Processed and packaged foods offer a convenient solution to this dilemma, providing quick and easy options for meals and snacks so that food gets in our bellies. Some packaged foods are often more affordable and readily available, making them accessible for people with varying time limitations, preparation abilities, storage, refrigeration, or kitchen equipment. 
At Synergy, we believe that all foods fit and emphasize that getting enough to eat is most important, which can look different for everyone. To demonstrate how all foods fit, let’s share some of our dietitian’s favorite (and cheaper) packaged or processed foods:

• Instant oatmeal–We like Better Oats or any w/ flax or fiber added
  
• Frozen waffles w/ fiber  *Add some peanut butter and fruit for a balanced breakfast
  
• Zatarain's Dirty Rice
  
• Canned Soup–We like Amy’s or Pacific Brands, or any lower sodium/low sugar soups
  
• Canned beans
  
• Canned chili–We like Stagg or Amy’s brands when on sale
  
• Canned 3 bean salad–S & W brand or WinCo brand are great!
  
• Uncle Ben's instant Spanish Rice or Cilantro Lime Rice
  
• Near East Quinoa and Rice Blends
  
• Canned fruit in juice
  
• Canned veggies (can rinse to lower sodium content if desired)
  
• Frozen veggies–any, yum!  Quick and easy, non-perishable
  
• Macaroni and Cheese–We enjoy Fred Meyer Brand Deluxe and Goodles
  
• Juanita's or Josefina’s tortilla chips
  
• Frozen Bean Burgers 
  
• Chickpea pasta
  
• Protein Bars or Nut Bars–We like Simply Protein, RX bars, Kind or Kirkland brands 
  
• Cocoa dusted almonds
  
• Amylu Chicken Sausage (links or meatballs)
  
• Any of Patak’s or Maya Kaimal simmer sauces (throw it on some quick rice/chicken and you’ve got a delish meal!) 
  
• Tuna Creations - lots of yummy flavors
  
• Microwave Popcorn–great fiber treat! Get unflavored and then add your own flavorings–parmesan cheese, nutritional yeast, nuts, butter, etc. 
  
• Whole Wheat pasta
  
• Amy’s burritos–often on sale at Grocery Outlet
  

Processed and packaged foods can be a valuable part of a healthy diet. By rethinking food processing and navigating nutrition in the real world, we can embrace a balanced approach to eating and enjoy the variety and convenience that processed foods have to offer.