A Case For Processed Foods In Your Diet: What Healthy People Sometimes Get Wrong
When trying to eat healthy for yourself and your family, it's easy to feel overwhelmed by the pressures of eating "perfectly." There is a growing trend of messages on social media about the dangers of processed foods. Let's step back and make a case for why processed foods can be helpful and a practical part of a healthy diet.
I’ve had health-conscious clients ask, “Should I be trying to cut most processed foods from my diet?”
Someone might be surprised to learn that, as a board-certified health coach, I encourage my clients to include processed foods in their diets if they align with their preferences, lifestyle, and budget. Shaming people away from processed foods doesn't make anyone healthier—it creates unnecessary guilt and stress around food choices.
Choosing minimally processed options when possible is a great strategy; no one disputes that. But we also need to apply some common sense. Most importantly, your food choices should make sense for you, supporting your health and fitting seamlessly into your life.
What Are Processed Foods, Really?
First, let's clear up a common misconception: not all processed foods are the same. When discussing "processed foods," people often envision neon-orange cheese puffs or sugar-laden snack cakes. Sure, those qualify, but the term "processed" means the food has been altered from its original state, whether by cooking, freezing, canning, or adding preservatives. There's a huge difference between a bag of frozen vegetables and a bag of chips.
Ultra-processed foods—those loaded with additives, refined sugars, and artificial ingredients—deserve some scrutiny. However, not all processed foods fall into that category. Many processed foods are nutrient-dense and can support a healthy diet, especially for busy people juggling work, family, and everything else.
The Practical Benefits of Processed Foods
For busy people who feel like they're constantly racing from one thing to the next, processed foods can be a lifesaver. Let's consider a few examples:
Canned Beans are a fantastic source of fiber, protein, and vitamins. They're affordable and easy to access so you can make soups, salads, or tacos in minutes.
Greek Yogurt: Packed with protein, Greek yogurt is a processed food that can easily serve as a quick breakfast, snack, or the base for a creamy dressing.
Frozen Vegetables: Flash-frozen at peak ripeness, they retain their nutrients and are ready to cook immediately—no peeling, chopping, or washing required.
Pre-Packaged Meals: Not all pre-packaged meals are created equal, but there are many options available now that prioritize whole ingredients, balanced nutrition, and minimal additives.
Cottage Cheese: This is another high-protein, nutrient-rich option that pairs beautifully with fruit.
These are all processed foods that make life easier without sacrificing nutrition. And honestly, who has time to make everything from scratch?
The Danger of All-or-Nothing Thinking
One of the biggest pitfalls in nutrition is that if you can't do it perfectly, you might as well not do it at all. This kind of black-and-white thinking often leads to burnout, guilt, and abandoning healthy habits altogether.
Maybe you've thought, "If I can't make a fresh, organic, unprocessed meal, what's the point?—Let's order pizza!"
But healthy eating is not an all-or-nothing game. It's about doing your best with what you have, making choices that fit into your life, and finding a balance that works for you.
Processed foods can help achieve that balance. They can be the bridge between "perfect" and "good enough," helping you stay consistent even on your busiest days.
Healthy Meals Made Easy with Processed Foods
Here are a few examples of balanced, nutrient-dense meals that rely on processed foods:
Quick Bean and Veggie Bowl:
Base: Canned black beans (rinsed and drained) and microwaveable brown rice.
Toppings: Streamed roasted veggies (microwaved), salsa, and a dollop of Greek yogurt.
Protein-Packed Breakfast:
Cottage cheese topped with frozen mixed berries (thawed) and a sprinkle of granola.
Slice of whole-grain bread with a tablespoon of peanut butter
15-Minute Stir-Fry:
Protein: Frozen shrimp or pre-cooked grilled chicken strips.
Veggies: Frozen stir-fry mix.
Sauce: A quick mix of soy sauce, ginger, and garlic.
Serve over microwaveable quinoa or rice.
Sheet Pan Dinner:
Protein: Frozen salmon filets.
Veggies: Frozen Brussels sprouts and sweet potato cubes.
Drizzle with olive oil and season with salt, pepper, and garlic powder before roasting.
Snack Plate Lunch:
Tuna packets, whole-grain crackers, baby carrots, and a Greek yogurt dip.
Frozen turkey burgers
Protein: Frozen turkey burgers cooked on the stovetop
Carbs: a whole wheat wrap
Veggies: s side of microwave-steamed veggies
These simple meals require minimal prep and lean on processed foods to save time and effort. Importantly, they're also balanced and nutritious.
The Role of Mindset
In a healthy mindset, no foods need to be off-limits. Instead of fearing processed foods, approach them with curiosity and intention. Ask yourself:
Does this food nourish my body?
Does it make my life easier or less stressful?
Can it be part of a balanced diet?
The answer to these questions often depends on the bigger picture. A frozen meal here or there doesn't erase the benefits of an overall nutrient-dense diet, just like eating a fresh salad doesn't "undo" other less ideal choices. It's all about what you do most of the time, not what you do occasionally.
The Big Picture: Fitting Healthy Choices Into Your Life
Let's get real for a moment. What would that mean if we were to take the advice to avoid all processed foods literally? Would we need to hunt our own meat, grow and harvest our own vegetables, and churn our own butter? These are the most unrealistic expectations for most people.
Instead, think about where processed foods can fit into your lifestyle. If your goal is to prioritize whole, nutrient-dense foods, there's room for processed options that make your life easier. By leaning on these options, you're setting yourself up for success rather than overwhelm.
Don't Let Perfection Get in the Way of Good Enough
Perfection is a myth; chasing it may lead to frustration and burnout. It's better to aim for progress, not perfection. If frozen vegetables or pre-cooked chicken helps you make a healthy meal in 15 minutes instead of fast food, that's a win.
Don't let fear-mongering about processed foods stop you from making choices that work for you. There's nothing inherently wrong with convenience, especially when it helps you stay consistent and lowers the barriers to eating well.
Do the Best You Can—It's Always Enough
The goal isn't to have the "perfect" diet. The goal is to feel good, support your health, and create a sustainable way of eating that fits your life. Processed foods can absolutely have a place in that equation.
So the next time you reach for a bag of frozen veggies or a can of beans, give yourself some credit. You're making a choice that supports your health and makes your life a little easier. And that, my friends, is always enough.
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