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Nuts and seeds -

Sure, these come in a bag and are therefore not 'fresh,' but they can be great for you. They are often packed with protein and essential fatty acids. Just opt for the unseasoned ones.

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Nut butters -

Nut butters are processed, but you can easily find versions where only nuts are used. Avoid those with added sugar, oils, and things such as high-fructose corn syrup.

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Nuts and nut butters -

Portion control is very important when it comes to nuts, seeds, and nut butters. This is because these are nutritionally-dense foods that pack a lot of calories.

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Dairy milk -

Dairy milk is usually pasteurized and therefore subject to a treatment, making it a processed food. But dairy milk is also rich in calcium and protein, and can be included as part of a healthy diet.

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Plant-based milk -

Plant-based milk comes from a variety of sources, including soy, rice, oat, and almond, as well as other nuts and seeds. These may or may not be fortified with vitamins and minerals, as well as added sugar.

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Plant-based milk -

The nutritional value depends on the type of milk, but most tend to have good levels of protein and healthy fats, and are pretty good for processed food in general.

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Tofu -

Tofu is obtained through a process in which soy milk is coagulated. Then, the curds are pressed into blocks, in a similar fashion to how dairy cheese is made. Sometimes preservatives or other additives are added to prolong shelf life.

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Tofu -

Despite being processed food, tofu is an inexpensive plant-based source of protein. Unlike animal protein sources, tofu is free from saturated fat. Plus, it’s low in calories.

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Yogurt -

Yogurt is a fermented food. Bacterial cultures are used to ferment milk, breaking down the lactose into lactic acid. The finished product is rich in vitamin B, calcium, phosphorus, and probiotics, which are great for digestive health.

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Yogurt -

Like milk, yogurt is also rich in protein. Some yogurts contain added sugar or flavors, as well as other additives, so look for unsweetened versions if you want to include it as part of a healthy diet.

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Packaged salads and vegetables -

Let’s be honest: these are really convenient! You can purchase a bag of salad or vegetables that is already washed, chopped, and pretty much ready to eat. While these are packed with vitamins and minerals, they too are processed foods.

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Packaged salads and vegetables -

The risk of nutrient losses during the process as well as that of bacterial contamination exist. If this is a concern, then purchasing veggies you can cook may be an option.

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Frozen fruits and vegetables -

These are not, in any way, inferior to fresh produce when it comes to nutritional value. In fact, frozen fruits and vegetables may even be better than some fresh produce, as they are frozen at peak ripeness.

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Frozen fruits and vegetables -

Consuming these frozen foods may even be safer than fresh versions, as the whole freezing process protects the produce from bacteria and fungus.

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Canned beans -

We get it, many of us don’t have the time (or patience) to soak the beans in advance, so we opt for canned, ready-to-eat beans. Well, there is absolutely nothing wrong with that! Rich in protein and fiber, these are as healthy as their dried counterparts.

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Canned beans -

The only thing you should look for is additives. Sodium, for instance, is often added to canned beans. Rinsing the beans before consuming them may help get rid of extra additives, too.

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Pre-cooked brown rice -

Brown rice is a great source of carbohydrates as well as fiber, vitamins, and minerals. Its low glycemic index makes it a great alternative to white rice. Like other processed foods, just look for additives on the label before you purchase it.

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Pre-cooked lentils -

Lentils are rich in protein and fiber. Buying a pre-cooked version of it saves time, and you still get your macronutrients as well as your iron, zinc, and magnesium.

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Bean pastas -

Bean pastas are a way to add a bit more fiber and plant protein to a pasta dish. Unlike regular pasta, which is a refined carbohydrate, bean pastas are made with legume flours, making them both gluten-free and nutrient-dense.

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Bean pastas -

The texture of bean pastas may not be for everyone, but it’s still a good alternative to traditional wheat pasta, without the high glycemic index, and being richer in nutrients.

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Canned fish -

Tuna, sardines, salmon, mackerel—you name it. Most canned fish is rich in protein and omega-3 fatty acids, and you will still benefit from its nutritional value, despite it being processed.

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Canned fish -

Of course, the fish can be canned with a number of additives, including oils and high quantities of sodium. Concerns about the presence of heavy metals (especially mercury in tuna) are legitimate, but as an occasional meal it’s definitely a great choice.

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Cereal -

Okay, we’re not talking about all cereal. In fact, most cereal is packed with unhealthy quantities of sugar, so we definitely wouldn’t recommend eating those. There are, however, low-sugar cereals available, and this can be a great processed food for you.

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Cereal -

Look for cereal with less than nine grams of sugar per serving, and ideally rich in fiber. Beware of nutritional claims that may not mean anything, like calling the product “natural.”

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Dark chocolate -

Chocolate is a heavily-processed food, but a bit of dark chocolate might not be bad for you. Dark chocolate in particular is usually lower in sugar and contains higher quantities of antioxidants.

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Dark chocolate -

Opt for plain dark chocolate with high cocoa content (aim for 70% or higher), and enjoy!

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Rotisserie chicken -

A pre-cooked rotisserie chicken may do the trick when we don’t have time to cook. This is a great alternative to other types of processed chicken.

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Rotisserie chicken -

Just remove the skin (where the salt and other additives are concentrated), and enjoy a protein-packed meal.

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Bread -

Bread is one of the world's most-consumed processed foods. This diet staple is a great source of carbohydrates and is best consumed when freshly baked, as opposed to packaged bread.

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Hummus -

Hummus is a processed food that you can buy pre-packaged. It’s essentially a mix of chickpeas, lemon juice, garlic, olive oil, and tahini. The dip/spread is not only delicious, but it’s actually pretty healthy, too.

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Hummus -

Humus is packed with protein, fiber, and healthy fats, as well as iron, folate, and a number of antioxidants. Though it’s always best to check the label for extra salt, additives, and preservatives.

Sources: (Health Digest) (AARP Foundation) (Healthy Food Guide) (CNN) (Cleveland Clinic)

See also: Surprising foods you thought were vegetarian but really aren't

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