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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