You’ve likely heard the advice to shop the perimeter of your grocery store, because the most wholesome foods — fruits, vegetables, meats, and dairy — are along the outer edges. This advice is well meaning, but there are still nutritious, convenient options in the interior aisles. You just have to know the difference between minimally processed and ultraprocessed foods.
“Think of foods on a spectrum, starting with whole foods all the way to ultraprocessed foods,” explains nutritionist Avery Zenker, RD, MAN. Near the whole-foods end of the spectrum are minimally processed foods. They’ve often been washed, chopped, frozen, or blanched prior to packaging — methods similar to those you might use in your own kitchen. This keeps many of their nutrients intact while extending their shelf life.
In the middle of the spectrum are processed foods, which are further refined and often include added oil, sugar, or salt. These foods can often be eaten without preparation.
Ultraprocessed foods undergo multiple industrial processes, like milling, molding, and extrusion. They typically contain additives and preservatives, plus plenty of sugar, trans fats, and salt — and they’re usually low in fiber and micronutrients, says Zenker. Items like breakfast cereals and frozen chicken nuggets are considered ultraprocessed.
It’s no secret that ultraprocessed foods aren’t health tonics. They’ve been linked to heart disease, type 2 diabetes, cancer, and more. “A chronic diet of nutrient-poor ultra-processed foods … decreases the nutrition quality of the diet and displaces healthier options,” says Boston University nutrition professor Joan Salge Blake, EdD, RDN, LDN.
And yet, Salge Blake explains, many affordable, convenient products get lumped into the ultraprocessed category. In food deserts, where fresh options are scarce or prohibitively expensive, some processed items can help people access essential nutrients in a shelf-stable form.
Consider the protein in a can of beans, the fiber in a slice of whole-grain bread, or the antioxidants in a can of tomatoes. These items can offer shortcuts to cooking and eating a balanced, accessible, and sustainable diet.
Canned Beans
Beans and other legumes are full of fiber and protein, plus minerals like calcium, iron, magnesium, potassium, and zinc. Research shows that beans can help reduce the risk of cardiovascular disease, type 2 diabetes, and colorectal cancer while supporting blood-sugar control and gut health.
“I use these in casseroles, rice and pasta dishes, and soups to add potassium and fiber,” Salge Blake says. And because beans are a relatively affordable protein source, they can help you stretch a dish and make it less costly per serving. Buy them in BPA-free cans, ideally with no added salt.
Canned and Boxed Soups and Broths
Low-sodium, vegetable-based canned soups are a staple in Salge Blake’s pantry. Boxed broth is another processed food that can infuse your meals with vitamins; just be sure to opt for low-sodium versions.
Consider your nutritional goals when choosing canned or boxed soups — or any processed food, for that matter, says Zenker. “These products can be high in added sugars, sodium, and saturated fat. The nutrition content and ingredients can vary greatly between different brands, so be sure to check the label carefully.”
A boxed broth can be a good weeknight shortcut to a soup full of fresh veggies. But typically, the healthiest, most flavorful (and least expensive) broth is the one you make at home with whole-food ingredients. Get our bone broth recipe at “How to Make Bone Broth” and freeze a batch for your future soup needs.
Canned Fish
Canned proteins make it easy to boost the protein content of meals, Twigge says. Tinned tuna, sardines, clams, crab, salmon, and herring are nutritious options that make for quick salads, sandwiches, and other dishes — plus, some of them come with a bonus of omega-3 fatty acids, iron, zinc, vitamin D, calcium, and more. Research has shown those who eat more canned fish have a lower risk of developing certain cancers and cardiovascular disease. (Try this “Smoked Salmon Salad” and “White Bean, Tuna, and Sweet Onion Salad.”)
Fermented Foods
“Fermentation is a type of processing that may increase the nutritional benefits of foods,” says Zenker, who keeps kimchi, sauerkraut, and tempeh stocked in her kitchen. These fermented foods contain a plethora of microscopic organisms that play a crucial role in maintaining a healthy gut microbiome.
Yogurt and other fermented dairy products — buttermilk, cottage cheese, kefir — may reduce the risk of cardiovascular disease and type 2 diabetes, help control blood sugar, and aid muscle recovery post-exercise. (Try making your own fermented goodies with the recipes at “How to Make Coconut-Water Kefir, Greek Yogurt, and Other Fermented Foods.”)
Frozen, Canned, and Bagged Produce
Presliced or prechopped vegetables and fruits are great for quick meals, explains registered dietitian Lauren Twigge, MCN, RDN, LD. “Frozen fruit and vegetables are convenient ingredients to build up a colorful smoothie (explore our collection of flavorful smoothie recipes),” she says. She uses baby carrots and bagged salad mixes to get more color into her diet.
Likewise, Salge Blake recommends frozen and canned veggies as sources of potassium and fiber — nutrients that most Americans lack. She’ll use both, along with a can of beans, to make a homemade soup. “It’s an easy, inexpensive, and comforting way to add more veggies,” she explains. (Try these recipes that make frozen fruits and veggies the star of the show.)
Zenker suggests looking for packages that contain only vegetables and fruits, so you get the fiber and micronutrients without added sugar or preservatives. She also recommends against steaming anything in a bag, even if the package says it’s OK to do so. “I would especially encourage avoiding plastic in contact with hot food,” she says.
Nut and Seed Butters
Zenker also keeps a variety of nut and seed butters on hand; she prefers brands with only nuts or seeds and perhaps some salt — but zero added sugar. These spreads are perfect for dipping fruit, spreading on whole-grain toast, or drizzling over yogurt.
Nut and seed butters are rich in anti-inflammatory fats, fiber, protein, and many essential vitamins and minerals. Including them in your diet may help prevent chronic diseases such as heart disease, type 2 diabetes, and some forms of cancer. (Learn more about the health benefits of nut and seed butters at “Our Guide to Nut Butters and Seed Butters.”)
Whole-Grain Cereals, Pasta, and Breads
“Whether rolled, quick, or instant, oats are a great breakfast option that will leave you full and satiated,” says Patricia Kolesa, MS, RDN, founder of Dietitian Dish LLC. Kolesa frequently recommends oats to her clients and keeps them on hand herself. One cup of cooked rolled oats contains 5 grams of fiber, which can help reduce insulin resistance and the risk of certain cancers.
“My favorite oatmeal is savory, with a fried egg, chicken broth, and veggies mixed in,” says Kolesa. (Try our savory oatmeal recipe at “Savory Overnight Oats With Veggies and Chèvre.”)
Salge Blake says whole-grain breads and pasta can add crucial fiber and protein to one’s diet — but don’t trust the “whole grain” label on the package. Ensure that whole grains are first on the ingredient list; if they’re listed lower, the product may not necessarily be healthy. Likewise, seek products higher in fiber and lower in sodium and sugar.
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