Cottage Cheese Is Protein Rich Food | Visit MRC Now (2024)

When you are deciding on a processed food product, it is always useful to evaluate its nutritional content and long-term health effects. Minimally processed may be just as healthy, but ultra-processed foods can have a high ratio of calories to nutrients. Cholesterol-free can be a misleading teaser on pre-packaged foods. Plant-based foods are cholesterol free. On the other hand, animal products that are cholesterol-free contain less than 2 mg per serving.

Minimally-processed versions of popcorn can provide you with a convenient, microwavable snack that is reasonably healthy. However, it is important to avoid additives used to simulate real flavors, such as buttery or cheesy. Where it is okay to include frozen, pre-packaged, and fortified foods on your menu plan, you should read food labels to avoid processed products with added sugars, fats, sodium, and hydrogenated oil.

Processed foods cover a broad range of food products that have been washed, cleaned, milled, cut, chopped, heated, pasteurized, blanched, cooked, canned, frozen, dried, dehydrated, mixed or pre-packaged. Here are some processed products that should work for your menu plan:

• Protein Rich Cottage Cheese – Cottage cheese contains relatively few calories and is an excellent source of protein and other essential nutrients, such as B6. Since cottage cheese is versatile and can be used to complement many dishes, you should choose processed products that are low-sodium or sodium free.
• Plant Based Pastas – Maybe you make your pasta from scratch where you control all of the ingredients, but for most people a healthy option for the standard store-bought noodles are plant-based pastas made from chickpeas, lentils, or other legumes.
• Canned Beans – Most people do not have the time needed to rinse, soak, and boil beans. Although fresh beans in season often deserve the extra effort, opting for healthiest can or frozen substitute is a prudent choice.
• Frozen or Canned Fish – There are times when you don’t have access to sustainably sourced fresh seafood. That’s when canned tuna, sardines, or canned salmon can help you stay on track with your menu plan with healthy sources of these lean proteins.
• Olive Oil – Olive oil is a main ingredient in the Mediterranean diet. It is rich in antioxidants to help protect the body from cellular damage that can lead to chronic illnesses. The main fat in olive oil is monounsaturated fatty acids, which experts consider a healthy dietary fat. It is a healthy base for a homemade salad dressing.
• Whole Grain Brown Rice – Whole grain brown rice is a good example of how you can eat well and enjoy the convenience. It can take three-quarters of an hour to cook whole grain rice on the stovetop and frozen brown rice can be table ready in minutes.
• Fermented Vegetables – This finely cut raw cabbage is a processed food that has been fermented by various lactic acid bacteria. Fermented vegetables have a long shelf life and distinctive flavor that adds to a variety of dishes.

Although food labels are a legal requirement, it can’t do much unless you understand your responsibilities in selecting the right processed or packaged food. You can only make more informed decisions if you read the information printed on the label. In terms of quickly using the information contained on the nutrition facts label, look at the ingredients that are listed in descending order by weight and the nutrition content as compared to your overall needs.

Reading the nutrition food label is crucial for making better food choices. If you are trying to determine total sugar content, keep an eye on the TOTAL CARBS as carbohydrates ultimately turn into sugar during the digestion process. Now that you know more about varying levels of processed foods and have some idea of how to use the information provided by food labels, you can make more informed decisions when selecting canned, frozen, bagged, and pre-packaged processed foods.