I would not get the nutrients my body needs if it werent for processed and packaged foods.
And as a registered dietitian, Im here to tell you, this is not a bad thing.
People tend to think of the terms packaged and processed and ultra-processed as four-letter words in the food space.
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Processed and packaged foods are often vilified because were told to eat food closest to its natural state.
But even the ultra-processed stuff gets an over-generalized bad rap.
But that doesn’t mean you should immediately write them off or ban them from your diet.
Consider this: An Oreo cookie is ultra-processedbut so is yourprotein powder.
A can of soda is ultra-processed, but so is a container ofoat milk.
Fast-food burgers are ultra-processed, but so are soy-based meat products.
Part of this is because of the concern people have about the chemicals added in processing.
However, many of our foods are processed toaddnutritionnot reduce it.
Wheat flour is enriched with folic acid, riboflavin, and iron.
Not to mention that certain processes like pasteurization decrease microbial contamination and reducefoodborne illness.
In other words, processed or even ultra-processed doesnt have to cause mass panic.
After all, food is more than its nutritional makeup.
Plus, many of them are just plain convenient.
At the end of the day, were busy adults with packed schedules.
Not everyone feels like or has access to making a meal from scratch.
Many of us want something that saves time.
This is absolutely true for me.
Here are my favorite ways to make this happen.
Prepackaged salads help round out my meals.
I use these prepackaged salads both as side dishes to my main meal and as the main meal itself.
Frozen and canned vegetables beef up my main dishes.
Thats why frozen produce is always great for me to have on hand.
I use broccoli, string beans, and carrots forstir frys, soups, and pastas.
I advise my clients to try the frozen and canned stuff too.
If you have a sodium concern, simply rinse off the liquid inside before you eat it.
Frozen or canned fruit gives me out-of-season options.
Oatmeal packets come in clutch for my on-the-go breakfasts.
Mornings can be rough, and many of us are focused on getting up and out for work.
Thats why keeping handy packets of breakfast options that are quick grabs can be very convenient.
I like to keep plain and unflavored oatmeal packets handy so I can easily add my own mix-in options.
If you have water and a microwave at the office, these packets really lend themselves toeasy workday breakfasts.
Then, you might customize it to your likingsay, with toppings like nuts or dried fruit.
For me, I like to top my oatmeal with banana, cinnamon, almonds, and raisins.
Canned soup keeps me warm and cozy.
Tomato and butternut squash soupsI love to eat them with sandwiches and salads.
When thinking about my canned-soup-based meals, I like to think about adding to them rather than subtracting.
Pasta provides a dinner base that I can customize to what Im feeling that day.
), and youve got a completely new meal.
Its also very satiating, especially if you bulk it up with veggies or protein.
Shelf-stable snack mixes ward off hunger when Im not near a fridge.
Above all, its important to remember that food ismorethan just nutrients.
Food is about joy, satisfaction, comfort, and connection with culture too.
