{"id":86,"date":"2018-02-27T10:56:08","date_gmt":"2018-02-27T18:56:08","guid":{"rendered":"https:\/\/blogs.csun.edu\/nutritionexperts\/?p=86"},"modified":"2018-02-27T11:52:25","modified_gmt":"2018-02-27T19:52:25","slug":"processed-foods-what-is-okay-and-what-you-want-to-avoid","status":"publish","type":"post","link":"https:\/\/blogs.csun.edu\/nutritionexperts\/2018\/02\/27\/processed-foods-what-is-okay-and-what-you-want-to-avoid\/","title":{"rendered":"Processed Foods – What is okay and what you want to avoid"},"content":{"rendered":"

\"\"By:\u00a0Samantha Boucher, CSUN Dietetic Intern<\/span><\/p>\n

For people who are conscious of nutrition, processed foods carry a scary name. They are blamed for almost everything; from weight gain to high blood pressure and possibly depression. But before we shun all processed foods from our diet, it\u2019s important to understand what food processing entails. Food processing practices fall within different categories, ranging from minimal to high processing.<\/p>\n

4 Levels of Food Processing<\/strong><\/h2>\n

Unprocessed\/minimally processed foods<\/strong>:<\/span> include items such as fresh, frozen, dried fruits and vegetables with nothing added; eggs, meat, beans and so on.<\/p>\n

Basic processing for preservation and isolating food parts:<\/strong><\/span> includes items such as egg whites, unsweetened juices and nut butters; canned fruits, vegetables, and legumes, sour cream, yogurt and so on.<\/p>\n

Moderately processed for adding\/enhancing flavors:<\/strong><\/span> includes items such as sweetened fruit juice and chocolate milk; sweetened or flavored canned, dried, frozen or refrigerated items like potato chips, jams, frozen French fries; cured meats; sweetened cereals.<\/p>\n

Highly processed foods with multiple ingredients:<\/strong><\/span> includes items such as tomato sauce, bread crumbs, queso dip, canned sauces, condiments like mayonnaise, salad dressing and ketchup; candy, chocolate, ice cream, cakes, any frozen meal or pizza, breaded meats, lunch meats, sausage, and the long list continues.<\/p>\n

Benefits of Food Processing<\/strong><\/h2>\n

Foods that have undergone minimal or basic processing have some benefits, such as increased shelf life, convenience and are more cost effective. For example, frozen and canned fruits and vegetables last longer than fresh produce and are great for those who aren\u2019t able to go to the grocery store regularly.\u00a0Great options on campus include the fresh made sandwiches, fruit cups, pre-cut veggies and hummus, or the protein boxes usually sold at Freudian Sip or the Matador Mercado.<\/p>\n

It\u2019s the highly processed foods that you want to be wary of. Although most of the highly processed foods are still cheap and convenient, they are also packed with high levels of added fats, salt, and sugar. These are the culprits that you want to avoid.<\/p>\n

I know it can seem impossible to limit these highly processed foods but here are some tips to set you on the right track.<\/p>\n

Get Familiar with the Food Label<\/h2>\n

So how can you tell which foods are minimally vs highly processed? You\u2019ll want to get familiar with the food label. Pay attention to what you\u2019re buying at the grocery store; look for added sodium (salt), sugar and fat.<\/p>\n