Not all processed foods are inherently unhealthy. While highly processed foods -- sugary snacks, fast food, and soda -- are often linked to poor health outcomes, foods that have been minimally processed are convenient and retain their nutritional benefits.
According to Cleveland Clinic, canned legumes -- be they chickpeas, kidney beans, peas, soybeans -- are a handy source of protein and fibre that can be quickly added to a salad or any other preparation. Opt for varieties with no added salt or rinse them before use to reduce sodium content.
WebMD states that packaged plain yoghurt, that you buy in a store, is a great source of probiotics and calcium. Choosing unsweetened varieties and ensure there is no added sugar.
Many types of whole-grain bread and cereals are fortified with essential nutrients like fibre and iron, says WebMD. Look for brands with minimal added sugar.
Nuts of all kinds are a way of including healthy fats, protein, and fibre in your diet, suggests Cleveland Clinic. Choose unsalted options to avoid extra sodium.
An easy way to lean protein and omega-3 fatty acids, opt for varieties of canned tuna packed in water and low in sodium, says Cleveland Clinic. Other canned fish are also nutritious.
According to WebMD, plant-based milks like almond or soy milk are often enriched with essential nutrients like calcium and vitamin D. Unsweetened varieties are recommended to avoid added sugars.
A minimally processed dairy product high in protein and low in fat, cottage cheese (including paneer) is a nutritious option, states Mayo Clinic. It provides calcium, which is essential for bone health, and has ample probiotics, which promote gut health.