Think you have to shop the perimeter to get the nutrition you need for weight loss?
What Are Processed Foods?
The first belief that needs to be changed is thinking that all processed foods are unhealthy.
Photo:PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: RISHON HANNERS, PROP STYLIST: JULIA BAYLESS
But here’s the truth: Processed simply means the food has been prepared.
The USDA defines a processed food as one that has undergone any changes or alterations from its natural form.
Where this topic becomes a little more gray is when we talk about ultra-processed foods.
In some instances, ultra-processed foods can also fit into a healthy eating pattern.
Food processing isnt the issue and has allowed us to safely enjoy many foods.
But otherslike yogurtare considered healthy and packed with nutrition.
Without further ado, here are 10 dietitian-approved processed food picks to add to your list this week.
With fiber and plant-based protein, beans are excellent for helping you feel full on fewer calories.
Frozen Fruit
Sensing a theme yet with a dietitians favorite f-wordfiber?
Then youre onto something!
Frozen fruit is another treasure trove when it comes to increasing fiber to help with weight-loss goals.
When youre trying to lose weight, youre likely also attempting to boost your fiber intake, says Largeman-Roth.
One way to do that is with frozen fruit.
Use it in smoothies, desserts and as a topping for yogurt and oatmeal."
Greek Yogurt
All of our experts are big fans of yogurt when it comes to weight loss.
A simpleGreek Yogurt with Strawberriescan do the trick for a simple, filling snack.
Ortoss yogurt into your smoothiefor a thick, creamy shake-like consistency.
you could also replace sour cream with plain Greek yogurt.
Aim for a fiber content that clocks in around 4 grams per serving.
You could alsodip the crackers into hummusor guacamole for some healthy fats and more fiber.
If you want to really impress your friends at your next gathering, try making ourHomemade Multi-Seed Crackers.
Hummus
Hummus supplies two weight loss-supporting nutrients: protein and fiber.
Hummus is a delicious and nutritious plant-based snack that is portable and convenient, says Klinger.
Or use soymilk in any of our overnight oats or chia pudding recipes.
Wallace is a tofu fan, and I will admit, I am too.
Peanuts
If you love peanuts, heres some good news for you.
But this research suggests that you may not have to.
Plus, healthy fat helps fill you up, so you’ll stay full longer.
But this comes with caution, as not allplant-based burgersare created equal.
The Bottom Line
Processed foods arent the enemy when it comes to achieving your weight-loss goals.
As Wallace puts it, its all about using common sense when choosing what to include in your routine.
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FoodData Central.Yogurt, plain, Greek, lowfat.
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FoodData Central.Crackers, crispbread.
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FoodData Central.Hummus, commercial.
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FoodData Central.SILK, unsweetened, soymilk.
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FoodData Central.Peanuts, all types, dry roasted with salt.
