We are already well acquainted with the concept of ultra-processed, although perhaps it has been demonized excessively and there is still confusion about what it really means. Not all foods that have passed through the food industry are necessarily bad for our health, as many “good” processed foods can even make our lives much easier.
Aware that the lack of time and energy make it difficult to eat a healthy diet, from Harvard they propose to take things easy and not set overly ambitious goals that we cannot maintain in the long term. And for this, they encourage us to resort to food and products processed that are healthy and fit in a balanced diet.
Let us remember that a processed food is the one who has been manipulated through different techniques to modify its nature. The problem is when the result is a product that has little to do with natural food, with little or no nutritional value, to which other ingredients and additives have been added to make it more attractive and tasty. These are the ultra-processed ones considered unhealthy, very caloric, almost always rich in saturated fat, salt and sugar.
But there are also processed foods that keep many of their beneficial propertiesThey are even safer from a hygienic and sanitary point of view which, as Harvard points out, can make our lives much easier if we always have them at home.
Good processed to have in the fridge and freezer
The first group includes those processed foods that require refrigeration for their conservation, although they usually last a long time without spoiling. Some can be eaten as is, and others can help us complement a lunch or dinner by adding something else to the plate.
Fresh and low fat cheese. Cottage cheese, cottage cheese, Burgos cheese, etc. They are rich in protein and essential minerals such as calcium, have little fat and are filling. You just have to watch the salt content.
plain yogurt. An authentic yogurt, both “normal” and real Greek or skyr, without added cream or powdered milk, is a satiating, protein-rich dairy product, a great source of vitamins and minerals, digestive and satiating. It can be eaten on its own, with fresh fruit, or combined with garnishes to create healthy dressings.
plain milk. If we are concerned about fat, we can choose it skimmed, but full-fat dairy products can also help you lose weight and are tastier and more nutritious, more satisfying. If we can afford fresh milk, much better; 100% natural vegetable drinks would also enter here.
fresh sauces. In the United States they are very fond of the call dip Mexican type, a kind of pico de gallo, based on chopped tomato and chives. We can include here healthy refrigerated sauces such as guacamole and its variants, made up of natural ingredients without added sugar and low in sodium.
hummus. Of any variety, in general all manufacturers make products similar in their nutritional quality. We can prioritize the one with the highest proportion of legumes, with quality or unrefined olive oil and that does not contain much salt. To eat as is with vegetable sticks or combine in quick recipes such as a salad.
low fat mayonnaise. Although it’s not the most nutritious food in the world, it’s a condiment that can make many fast foods palatable and one that Americans often turn to for sandwiches and snacks. A jar in the fridge can be used to make a creamier dressing, combine with canned tuna, dress fish or vegetables, etc.
Good processed for the pantry
Perhaps more interesting is having a very well-stocked pantry, with long-lasting foods that can get us out of more than one jam in a few minutes. It is convenient to have it well organized to control the inventory and that we do not miss the expiration dates; Although they endure a lot, nothing is eternal.
Whole wheat or corn tortillas. An unopened package can be kept for many weeks and will serve us to improvise breakfasts, lunches and dinners in no time, less caloric than with sliced bread. Tacos, fajitas, wraps, quesadillas, enchiladas, pizadillas… they give a lot of play.
Wheat pasta. Pasta is also healthy if we take it to its measure and with other healthy foods, such as homemade tomato sauce, in the form of a light salad, with vegetables, ratatouille, etc.
Wholemeal bread. If it is bought, in addition to ensuring that it is 100% integral, we can look closely at the ingredients to prioritize breads with the minimum additives and low in salt, without added sugar.
Natural peanut butter. Other nut butters or butters are also suitable, as long as they are 100% natural, with no added fat, sugar or salt. Energetic and nutritious, they can give a lot of play in the kitchen.
Canned cooked legumes. They last many months in the pantry and are ready to eat as is or cook. You just have to drain them gently and rinse them to remove the canned aftertaste and the little salt they may have.
Canned fish. Tuna, salmon, bonito, hake, mussels, cockles, mackerel, melva… although they are not for every day, if they are made with quality olive oil and do not have a lot of salt, they are a very nutritious food that does not require more to open and serve.
low salt broth. Chicken, vegetables or fish, 100% natural, it is an ideal wild card for making quick soups, vegetable creams, stews and stews, etc.
tomato preserves. Always natural, all formats are recommended to have in the pantry: whole and peeled, chopped, crushed, concentrated, etc.
Mustard. De Dijon or old-fashioned, it is a very versatile seasoning that we can use as it is in sandwiches and sandwiches or to dress lean meats and vegetables, or make dressings and sauces.
Extra virgin olive oil. A must for dressing and cooking almost anything.
Vinegar. The ideal is to have a varied assortment with different uses, although we can get by with a good quality vinegar that we like, for example cider, rice or Jerez.
Eat Shit: Don’t Eat Better, Stop Eating Worse (Practical Book)
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