Can Processed Meals be Healthy?

Processed foods have a bad reputation, but is it possible to include them in a healthy diet?

Why It Matters

Families today face a tough challenge: balancing rising food costs with the desire to feed their kids a healthy diet. Many believe that avoiding processed foods is the key to better health, but the reality is more complex. It’s time to look beyond labels like "processed" and focus on what truly contributes to a nutritious diet.

Understanding Processed Foods

When we hear "processed foods," most of us think of unhealthy options. But what does processed really mean?

  • The NOVA score is one common way of categorizing foods.
  • It ranges from Level 1 (minimally processed foods, like fresh apples) to Level 4 (ultra-processed foods, like packaged snacks).
  • While the NOVA score can help us understand how much processing a food has undergone, it doesn’t directly indicate how healthy that food is.

Can you say more?

Not all processing is harmful—in fact, it can make certain foods safer and more nutritious.

  • Pasteurization makes milk safe to drink, and canning tomatoes actually increases their lycopene content, a powerful antioxidant.
  • Pre-washed greens, canned beans, and frozen fruits and vegetables save time and effort, making it easier to include nutritious foods in our diets.
  • Processing can also help reduce food waste by extending shelf life, which is especially important for busy families trying to make the most of their grocery budget.

It’s important to remember that processing isn’t inherently good or bad—it’s about how the food fits into your overall diet.

Focus on Context

A granola bar, for example, might be ultra-processed, but if it’s paired with fresh fruit or a glass of milk, it can still contribute to a balanced meal. What matters most is the mix of nutrient-dense foods throughout the day, rather than avoiding all processed foods altogether.

The Real Cost of 'Less Processed'

One study sought to answer whether a diet made up of less processed foods is healthier.

  • Researchers compared two menus with similar diet quality—one with less processed foods and another with more processed options.
  • Both menus scored similarly on the Healthy Eating Index (HEI), a standard measure of diet quality.
  • The less processed option cost nearly $16 per day compared to under $10 for the more processed menu.

And with a shorter shelf life, it was less practical for busy families.

For many families, access to fresh, less-processed foods can be a challenge due to availability or cost. This makes it even more important to focus on what is feasible and practical.

Instead of striving for a perfectly "unprocessed" diet, families can work toward making the healthiest choices within their means. Prioritizing nutrient density over processing levels ensures that your family is getting what it needs without breaking the bank.

Consider Time as a "Cost"

Time is one of the most precious resources for busy families, and sometimes, the convenience of processed foods can be a lifesaver. Pre-cut veggies or canned beans may cost a bit more than their unprocessed counterparts, but they can make it easier to prepare a balanced meal quickly. These time-saving options can help families eat better even when life gets hectic, making them a valuable part of a healthy eating strategy.

Healthfulness Beyond Processing

Diet quality isn't solely determined by how processed a food is. In fact, research has shown that you can build a menu with over 80% of calories from ultra-processed foods and still achieve a high HEI score, which is linked to better health outcomes.

The takeaway? A food’s processing level isn’t everything—it’s the overall balance, variety, and nutrient content of your diet that counts.

Single foods don’t determine the healthfulness of a diet—it’s the overall dietary pattern that matters. A diet rich in a variety of fruits, vegetables, whole grains, proteins, and healthy fats will support good health, even if some processed foods are included.

Rather than focusing solely on cutting out processed foods, aim for a balance that includes plenty of nutrient-dense options while still leaving room for the occasional convenience item.

REMEMBER: Not all processed foods are created equal. In fact, some can be highly nutritious.

  • Canned salmon, which is rich in omega-3 fatty acids, or peanut butter, which provides protein and healthy fats.
  • Frozen vegetables retain most of their vitamins and minerals, making them a great option when fresh produce isn’t available or is too expensive.
  • By focusing on nutrient content rather than processing levels, you can make better choices that align with your family’s needs.

The Role of Variety and Moderation

After 20 years in nutrition, one key lesson stands out: moderation and variety are essential. These principles, alongside regular movement, are more critical than rigidly avoiding processed foods. It’s about creating a sustainable approach to eating that works for you and your family.

Being overly restrictive with food choices can lead to stress and anxiety around eating, especially for kids. Teaching moderation allows families to enjoy occasional treats without feeling guilty, which is key to fostering a positive relationship with food. When children see that all foods can have a place in their diet, they learn to enjoy eating without developing an unhealthy fixation on avoiding certain foods.

Practical Tip on Moderation:

One easy way to think about moderation is the "80/20 rule"—aim for about 80% of your diet to come from whole, nutrient-dense foods, and leave 20% for more indulgent options. This simple guideline can help families enjoy their favorite treats in a way that feels balanced and sustainable.

Practical Tips for Families

Here are a few tips for balancing processed foods in your family’s diet without breaking the bank:

  • Shop Smart: Focus on staples like whole grains, canned beans, and frozen vegetables. These are minimally processed and budget-friendly.
  • Plan for Balance: Aim to include a mix of less processed foods with some convenient, processed options to save time and money.
  • Focus on Quality, Not Just Labels: Look for foods that are high in nutrients, even if they come in a package.
  • Get the Whole Family Involved: Let kids help plan and prep meals, making them more excited about trying different options.

In addition ...

Plan for 'Just in Case' Foods

Keep some shelf-stable, minimally processed options on hand for those days when time is short, like canned soups or whole grain pasta with jarred tomato sauce. Adding a few fresh or frozen veggies can easily boost their nutrition, making these options a practical fallback that won’t compromise your family’s diet quality.

Batch Cooking with a Mix

When you have the time, consider batch-cooking meals that mix whole, less processed ingredients with convenient, processed options. For example, you can cook a big pot of whole grains or beans and pair them with a store-bought sauce for easy, nutritious meals throughout the week. This way, you save time while still maintaining balance and variety in your family’s diet.

For more tips and a full week's menu for a family of four under $150, click here.

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