Ultra-processed foods are food products that have undergone extensive processing and contain multiple ingredients, including additives, preservatives, flavorings, and other artificial substances. These foods typically undergo industrial processing methods and often contain little to no whole, unprocessed ingredients.
Greek yoghurt: A standout among dairy products, plain Greek yoghurt boasts high protein content—approximately double that of regular yogurt. Protein is indispensable for muscle repair, growth, and overall bodily functions. Moreover, Greek yoghurt is rich in calcium, vital for bone health, and probiotics, promoting gut health by nurturing beneficial bacteria in the digestive system (Image: Canva)
Canned beans: Despite being ultra-processed, canned beans are a nutritional powerhouse, brimming with protein, fibre, and a plethora of vitamins and minerals like folate, iron, and potassium. They offer convenience and versatility in cooking, seamlessly integrating into soups, salads, and main dishes. Opting for varieties with no added salt allows for better control over sodium intake (Image: Canva)
Whole grain bread: Contrary to refined grain products, whole grain breads are replete with fiber, vitamins (particularly B vitamins), and minerals such as iron and magnesium. Seeking bread with minimal additives and whole grains listed as the primary ingredient ensures optimal nutritional value (Image: Canva)
Nut butter: Pure nut butters, devoid of added sugars or oils, offer many benefits—healthy fats, protein, fiber, and an array of vitamins and minerals like vitamin E, magnesium, and potassium. They serve as a gratifying and nutritious addition to meals and snacks, promoting heart health (Image: Canva)
Canned fish: From salmon to tuna and sardines, canned fish teems with protein and omega-3 fatty acids, pivotal for cardiovascular health, cognitive function, and inflammation mitigation. Opting for varieties packed in water or olive oil sidesteps unnecessary additives and unhealthy fats (Image: Canva)
Oatmeal packets: A quintessential whole grain, oatmeal is full of fiber and serves as an excellent energy source. While certain flavoured oatmeal packets may harbour added sugars, healthier alternatives with minimal added sugars or artificial ingredients abound. Oatmeal's adaptability allows for customisation with fruits, nuts, and seeds, amplifying nutrient content and flavour (Image: Canva)
Dark chocolate: Dark chocolate, boasting a cocoa content of 70 percent or higher, emerges as a treasure trove of antioxidants known as flavonoids. These compounds underpin various health benefits, including enhanced heart health, cognitive function, and mood. Consuming dark chocolate in moderation appeases sweet cravings while potentially conferring health advantages (Image: Canva)
Protein bars: While certain protein bars are heavily processed and laden with added sugars and artificial additives, discerning consumers can unearth healthier options boasting minimal ingredients and low added sugars. Bars crafted from whole food ingredients like nuts, seeds, and natural sweeteners, while maintaining a balanced ratio of protein, carbohydrates, and healthy fats, uphold nutritional integrity (Image: Canva)
Wholegrain pasta: Crafted from whole wheat or other whole grains, whole grain pasta eclipses its refined counterparts in fiber, vitamins, and minerals. Opting for whole grain pasta facilitates blood sugar regulation, bolsters digestive health, and contributes to sustained weight management (Image: Canva)