A healthy body and a sound mind are the dream goals for everybody. Maintaining a healthy body requires a well-balanced and nutritious diet. Who has the time to squeeze out a fresh glass of juice every morning in this fast-paced world? It is way easier to tear up a pack of juice labelled as natural. But have you wondered how much of the food we consume daily comes in the category of processed food? To begin with, first, we need to understand the distinction between real and processed foods.
What is Processed Food?
Processed foods refer to foods that undergo various changes to their natural state. It’s done by adding preservatives, artificial flavouring or other substances, such as salt and sugar. The reasons for processing are to increase its shelf life and prevent contamination. Processed foods can be categorised into two types:
Highly Processed Food
Highly or ultra-processed foods are foods in which all or most ingredients have been altered or processed from their original form. Highly processed foods are jam-packed with artificial flavours and preservatives. Some highly processed foods to avoid are mentioned below:
● Ice cream
● Carbonated drinks
● Salted potato chips or pretzels
● Chocolates
● Canned foods
● Sugary drinks
● Sauces and jams
Healthy Processed Food
There is a general misconception that all processed foods are bad for health. While this may be true for highly processed food, several healthy processed foods might be valuable for your diet.
Healthy processed foods are foods that have undergone minimal or no processing. Healthy processed foods are not loaded with many preservatives and chemical ingredients. Minimally processed foods can be incorporated into a diet to make it more nutritious. Such foods are nutrient-dense and come with numerous health benefits. The following list contains several examples of healthy processed foods.
● Milk and yogurt
● Low-sugar breakfast cereals
● Canned meat and fish
● Canned beans and lentils
● Frozen fruits and vegetables.
● Roasted nuts
What are Real Food?
Real food refers to those foods that are unrefined and maintain their natural state. Real foods are loaded with nutrients, minerals, fibres, protein and antioxidants and have no added sugar or salt. They are full of naturally occurring ingredients that nourish our health. Some examples of real foods are mentioned below
● Whole grain cereals
● Vegetables and fruits
● Unprocessed fish and meat
● Fresh milk and eggs
● Herbs and spices
● Nuts and seeds
● Unsweetened yogurt
Conclusion
Real foods are an excellent addition to your diet if you aim to practice mindful eating. However, it is almost impossible to avoid processed food in this day and age. So, it is important to find a balance between the two. One should avoid eating foods that are heavily processed. The next time you are in the supermarket, carefully check the label to ensure that the item you are about to purchase is not highly processed.
