CommonHealth Weekly Wellnote: Processed Food Gets a Bad Rap. Should It?

December 5, 2022 / Get Well

Can processed foods fit into a healthy diet? Processed foods can make our lives more convenient and healthful, but they’re not all created equally.  Here are a few tips from WeightWatchers (WW) on how to sort out the more healthful choices:

  • Minimally processed foods – Fresh fruits and vegetables, bagged salad, quinoa, brown rice, eggs and raw nuts = Thumbs-up. Keep in mind, fresh foods and whole grains from the farm to your table may require washing, trimming and packaging. These fresh foods can be the foundation of a healthy diet.
  • Lightly processed foods – Canned tuna, salmon, beans, and frozen and canned fruits and vegetables = Thumbs-up. Frozen veggies and fruits are picked when ripe and frozen for optimal nutrition. Choose canned, water-packed tuna and salmon, beans, veggies and fruits packed in either juice or water. Watch for salt by checking ingredient lists for preservatives like sodium chloride, monosodium glutamate, sodium bicarbonate, sodium nitrate or sodium benzoate.
  • Moderately processed foods – Pasta sauce in a jar, salad dressing, rice, quinoa or pasta mixes = Proceed with caution. These may have some healthful choices, but compare labels for ingredients like salt, sugar and fat.
  •  Highly  processed foods – Crackers, granola, cereal, deli meats, creamy nut butters, cheese and almond, rice and soy milks = Proceed with caution. Compare for the best ready-made picks like unsweetened cereals, nut butters and milk alternatives. Skip the sugar-heavy granola, but include enriched whole grains with folate and iron.
  • Ultra-processed foods – Cakes, cookies, chips, ice  cream, French fries, chicken nuggets and frozen meals = Consume sparingly. Ultra-processed foods contain emulsifiers, preservatives and artificial flavors and colors. Compare labels and choose those with lower saturated fat, sugar and sodium.

You can access the entire WW article here. If you’re interested in making a commitment to your health, you can sign up at WW.com/us/CommonHealth

All benefits eligible employees, spouses, and adult dependents get an exclusive discount of 50% off the retail price and can join now for as low as $8.48 per month. The Special Monthly Pricing and The Commonwealth of Virginia discount per month is not open to retirees, their spouses and dependents, wage employees or The Local Choice members.

For questions regarding this week’s communication or the CommonHealth program, please reach out to your respective campus coordinator below: 

Submitted by:
Dahlia Henry- Tett, HR-Chief Wellness Officer, DHTett@nvcc.edu