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Packaged foods aren’t all bad.
Here, our top picks for boxed, canned and bagged foods that are actually good for you.
Casey Barber
The momentum behind the movement to eat more whole foods and fewer processed foods is stronger than ever.
That’s a good thing in most ways, but sometimes you need something quick and convenient.
Enter: packaged foods.
So go ahead and make your life a little easier!
However, even some wheat breads have long ingredient lists and hidden sodium and sugar.
As with breads, look for crackers high in fiber and protein and low in sugar and sodium.
Aim for at least 3 grams of fiber per serving, and check out the serving size, too.
Get more bang for your fiber buck with the smaller serving size.
Flavored Nut Butter
Don’t be afraid of the fat in nuts and nut butters.
Most of it is polyunsaturated and monounsaturated, which is good for your heart and brain.
says Connecticut-based nutritionist Amy Gorin, M.S., RDN.
Her favorite is a salted caramel cashew butter, which has just 2 grams of added sugar per serving.
(Compare that to Nutella, which packs a whopping 19 grams.)
As a bonus, you’ll nail 4 grams of protein.
Shop for butters with minimal ingredients, such as nuts, cane sugar and sea salt.
Spread on apple or pear slices or swirl into oatmeal or Greek yogurt.
No wonder there is so much confusion around which are best.
Like most foods on this list, the fewer the ingredients the better.
On the other hand, a bar that is very low in sugar could have artificial sweeteners to compensate.
Beans are known for their blood pressure- and cholesterol-lowering effects.
And they’re an excellent source of fiber (around 9 grams in a 1/2-cup serving) and protein.
Casey Barber
But only 8% of Americans eat them daily.
Rinse canned beans in a colander before cooking or serving, and you’ll wash away the extra salt.
All beans are packed with protein and fiber, so mix it up.
Chickpeas, black beans, pinto beans, kidney beans and navy beans are some of our favorites.
Or, if you’re looking for seasoned beans, try canned chili beans.
The ingredient list for packaged frozen produce should be short, with just the fruit or vegetable.
If you see any added salt, sugar, syrups or flavorings, put it back.
One frozen veggie that’s worth keeping in the freezer: frozen french fries.
Whole-grain Frozen Waffles
No need to save waffles for the weekend!
Compare labels and opt for lower-sugar versions to save room for a drizzle of syrup or other toppings.
Flavored Creamer
Surprised?
“Healthy foods aren’t just about nutrition,” she says.
“Food provides mental and emotional benefits, like recreating the taste of your favorite coffee-shop latte.”
And stick to a small splash.
But choose wiselylook for brands with less than 300 mg sodium and no added sugar or nitrates.
Or look for reduced-sodium versions.
Bagged Prepopped Cheddar Popcorn
Bring on the cheesy goodness!
Why the prepopped stuff?
Top soup picks include low-sodium lentil, butternut squash, black bean and minestrone.
Check these carefully:
Ingredients list:The shorter, the better.
Sodium:This one is often hidden in seemingly healthy packaged foods.
Look at the percent daily value on the nutrition label.
Less than 5 percent is considered low.
Greater than 20 percent is considered high.
attempt to stay under 2,300 milligrams of sodium for the whole day.
Trans fats:Companies have eliminated most trans fats from packaged foods-theU.S.
Added sugar:Packaged foods can be sneaky sources of added sugar.
Check the nutrition label for total sugar and added sugar numbers.
Naturally occurring sugar from lactose or fruit isn’t the problem.
Instead, it’s the heaps of sweeteners that may be added to boost flavor.
The U.S Dietary Guidelines recommend no more than 10 percent of your daily calories come from added sugar.
That’s just 37.5 grams for men and 25 grams for women.
