- Some foods marketed as “healthy” are actually ultra-processed.
- But they can still be eaten in moderation, a dietitian said.
- Taylor Grasso told Insider her tips for including them in a balanced diet.
Many foods marketed as “healthy” are actually ultra-processed, but a dietitian told Insider they can still be part of a balanced diet.
Foods including protein bars, vegetarian and vegan sausages, salad kits, and trail mix often carry supposed health promises on their packaging — such as being high in protein or low in fat — but can contain ultra-processed ingredients, some of which are linked to weight gain and an increased risk of diseases like cancer, dementia, and early death.
Ultra-processed foods are classified in group four of the NOVA scale, which categorizes foods based on their level of processing. Group four foods are the most processed, containing preservatives and flavor enhancers, and often bear little resemblance to their original ingredients.
However, it’s important to note that there are no “good” or “bad” foods according to experts. As dietitian Taylor Grasso previously explained, the key is moderation. While it’s not necessary to eliminate ultra-processed foods, they should be limited in favor of whole foods that provide more nutrients, vitamins, and minerals with fewer unnecessary additives.
Grasso shared tips with Insider on how to incorporate ultra-processed “health” foods into a balanced diet:
Protein bars
Grasso suggests that protein bars are a convenient option for a quick protein source. She recommends consuming one bar per day, choosing ones with minimal ingredients, 2 to 4 grams of fiber, 15 to 20 grams of protein, and 250 calories or fewer.
Veggie sausages
For vegetarians, vegetarian sausages can be an alternative to regular meat sausages. However, they tend to be more processed and have higher sodium content to enhance flavor and shelf life. Grasso suggests opting for low-sodium turkey or chicken sausages instead, as they are high in protein and contain fewer ingredients, sodium, and saturated fat compared to some veggie sausages.
But, as she emphasizes, the choice ultimately depends on individual dietary preferences and considerations.
Salad kits
Salads are a delicious way to incorporate vegetables into your diet, and salad kits offer convenience. However, it’s important to choose kits with dressings and toppings that don’t contain excessive additives. Grasso recommends selecting salad kits with a variety of vegetables beyond lettuce, such as kale, Brussels sprouts, or broccoli, to increase nutrient density.
Grasso also suggests using only half or two-thirds of the processed dressing packet or making your own dressing using heart-protective olive oil, lemon juice, herbs, and spices if you have the time.
Plant-based milks
Plant-based milks often contain emulsifiers and additives to prevent separation, making them more processed compared to cow’s milk. Grasso highlights that cow’s milk tends to be higher in protein and has a great nutrient profile with vitamin D and calcium.
Among plant-based milks, soy milk has the closest nutrient profile to cow’s milk. Most nut milks are low in calories and protein, so soy milk is the best option for a balanced diet.
Trail mix
According to Grasso, trail mix can be a calorie-dense snack. She suggests making your own trail mix using unsweetened dried fruit and unsalted nuts to avoid excessive sodium and added sugar found in processed versions.
If you don’t have time to make your own trail mix, Grasso recommends checking the nutrition label and choosing store-bought varieties with less added sugar and salt.
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