Download G_1377_Processed_Food_Facts

Processed Food Facts
According to the US Dept of Commerce, a processed food is livestock and agricultural products
that are transformed into products for intermediate or final consumption. Generally, a processed
food is considered as one that is altered to have an extended shelf life.
Unfortunately, most of the ingredients used to accomplish this are pretty unhealthy if eaten in
large amounts, such as sodium, hydrogenated fats, sugar, etc. Other additives are used to enhance
flavor, add appealing color, change the texture of food, and add vitamins and minerals to foods
that do not normally contain them, such as enriched bread or calcium-fortified orange juice.
Note: Whole foods are not necessarily organic, but they sometimes are.
Do I need to abstain from all processed foods?
You would find it pretty difficult to completely abstain from processed foods today. No one
should recommend that you live on either a diet of only foods that manufacturers have left
untouched or that you subsist strictly on a diet of snack cakes and aerosol cheese product. As
with everything, moderation in planning your diet is wise.
However, processed food sometimes is a good thing, as the following examples demonstrate:
 Bread and cereals that are fortified with folic acid likely prevent thousands of birth defects
each year
 Soy milk, cereal, bread, orange juice, and tofu that are fortified with calcium are extremely
useful to people who avoid milk products because of allergies, personal preference, religion,
etc
 Sometimes extending a food’s shelf life is necessary in situations when people do not have
ready access to fresh foods on a regular basis
 Iron-deficiency anemia is common in young women, and the fortification of foods with iron is
very helpful to people who are unable or unwilling to eat iron-rich fresh foods
Obviously, some processed foods are best to avoid completely or at least limit very strictly, such
as foods that contain nitrates, high levels of sodium, unnecessary sugar, and unhealthful fats.
Studies also have shown that vitamins are better absorbed from whole foods compared to
supplements.
However, keep in mind when reading the following list, that the following healthful choices all
are technically processed foods:
 Orange juice
 Frozen, skinless chicken breast
 Raisin bran
 Whole-wheat pizza shells
 Sundried tomatoes
 Frozen vegetables in steamer bags
 Crushed pineapple
 Applesauce
 Lean turkey sausage
 Whole-wheat bread
 Veggie burgers
 Peanut butter
As you can see, these are all healthful choices that consumers should embrace. Remember
processed foods are not all cheese doodles and toaster pastries. Some of these foods are
worthwhile. The common advice of “only shopping the periphery of the supermarket” is not
necessary, although it would make sense to perhaps spend the most time in these areas.
How much is too much?
Nearly three fourths of your food ideally should come from fresh fruits, vegetables, whole
grains, and healthful fats, such as olive or canola oil. When choosing processed foods, follow
these tips.
Sodium: Pretend that sodium is money. You have $2500 to spend each day, with each milligram
equal to $1. If 1 cup of soup contains nearly half of that amount, is it really worth the cost?
Natural: Use caution with “all natural” food labels. Salt and sugar are natural, but that does not
mean that they are good for us.
Real fruits and vegetables: If a potato chip, cracker, or drink says that it counts as one serving
of fruits or vegetables, do what is better—eat an actual piece of fruit or a vegetable instead. If the
claim sounds unbelievable, it probably is.
Fiber: Beware of fiber claims that make no logical sense. Intact fiber, the kind found in fresh,
whole foods, is different than the fiber that is added to everything from water to yogurt. Do not
rely on processed foods to supply you with the kind of heart-disease fighting or constipationpreventing fiber that your body needs.
Vitamins: It is unnecessary to spend money on vitamin-fortified anything, if you eat plenty of
natural sources of vitamins. If you enjoy fresh citrus fruits, tomatoes, strawberries, broccoli, and
other sources of vitamin C, do not spend extra money on vitamin C-fortified snack foods or
beverages.
Review Date 8/10
G-1377