Packaged foods are convenient but not always the best choice from a health standpoint. Still, when you’re pressed for time, there are a few packaged foods that are clean, nutritious and not a bad choice when you don’t have time for meal preparation. When you’re low on time and energy, here are seven packaged foods that won’t leave you full without feeling guilty.
Healthy Packaged Foods: Salad Greens
It’s hard to argue with the health and convenience of packaged salad greens. You’ll find them in the fresh food, refrigerated section neatly packaged and ready to turn into a salad.
You have SO many options – packaged spinach, arugula, fresh herbal blends, and a variety of lettuce blends. Turn one of these neat packages into a power salad by adding seafood, a chicken breast, or chunks of roasted turkey. Sprinkle with nuts and seeds for more vitamins, minerals, and healthy fats. Add other colorful vegetables and you have a complete meal. For extra flavor and protein, sprinkle on crumbled blue cheese, goat cheese, or feta and top with an olive-oil based dressing. This can be your go-to meal when you’re in a hurry.
Healthy Packaged Foods: Cottage Cheese
Would you believe a cup of cottage cheese has an impressive 28 grams of protein? Take advantage of it. Combine cold and delicious cottage cheese with fresh fruit for a tasty snack or side dish or place a dollop on a fresh banana for a healthier version of a banana split. Sprinkle your new creation with nuts and a touch of maple syrup.
Another dessert idea – slice a fig in half and place cottage cheese into the groove. Cottage cheese brightens savory dishes too. Add a scoop to your next baked sweet potato as a healthier substitute for sour cream or sprinkle it with your favorite herbs and enjoy it as is.
The downside to cottage cheese is it’s often high in sodium. Read the label and choose the lowest one you can.
Healthy Packaged Foods: Canned Salmon
Most of the salmon you buy fresh at the supermarket is farm-raised. Don’t be fooled by Atlantic salmon – it too is farm-raised. However, canned Alaskan salmon is typically caught in the wild, so it’s better for you due to its greater omega-3 content. Canned, wild salmon is also higher in calcium since the processing softens the bones and makes them more edible. Check the label to make sure it says “wild-caught” or “Alaskan” before purchasing.
You’ll quickly discover how versatile canned salmon is. Use it to make a salmon salad or as a salad topper that turns a mixed green salad into a main course. Of course, you can always make salmon cakes or add canned salmon to your next omelet. How about salmon burgers for lunch or dinner? Canned salmon has a much longer shelf life than fresh salmon and it’s less expensive.
Nut butter is another healthy item you can buy pre-packaged – but choose carefully. Some of the standard brands have added sugar and partially hydrogenated oils. Instead, mosey over to the organic section and look for organic nut butter with no additives. Almond butter is a good choice due to its high vitamin E content and the fact that it has 3 grams of heart-healthy, monounsaturated fats per serving. Spread a spoonful on an apple for a mid-morning snack that’ll keep you satiated long past lunchtime. If you’re more adventurous, use it to make your own high-protein bars. You can find a variety of recipes for doing this online.
Healthy Packaged Foods: Frozen Vegetables
Don’t breeze past the frozen section without checking out the frozen veggies. They’re no less nutritious than fresh ones and have some nutritional advantages over their veggies in the produce section because they’re frozen at their peak of freshness. Frozen vegetables keep longer and eliminate the need for washing, cutting, and chopping. So, put the knives and cutting board away and take the easy route.
Frozen vegetables are so easy to add to soups and stews or serve as a side dish. Give them added flavor by adding a zesty sauce. You can also use frozen greens, along with other ingredients, to make quick and healthy smoothies. Don’t forget you can also puree frozen vegetables to make dips. Give less healthy dishes, like macaroni and cheese and pasta, a health upgrade by adding frozen vegetables. Frozen vegetables are a real timesaver when you’re pressed for time.
Healthy Packaged Foods: Marinara Sauce
Marinara sauce is loaded with heart-healthy lycopene. Plus, the lycopene is more bioavailable in marinara sauce than in raw tomatoes due to the processing and heating the sauce undergoes. This means your body can better use them.
When choosing a bottled marinara sauce, look for one with few ingredients and as little added sugar as possible. These days, you can find brands with NO added sugar. Be selective – some canned marinara sauce is loaded with the sweet stuff.
You’ll find endless uses for a marinara sauce that go well beyond topping pasta. Use it to add flavor to vegetables or as the base for a tomato-based soup. For a hassle-free dinner, fill a slow cooker up with chicken, marinara sauce, mushrooms, and frozen vegetables for a one-pot meal. Make a grilled cheese sandwich with high-fiber, whole wheat bread, and dip it into marinara sauce. Yummy!
Healthy Packaged Foods: Greek Yogurt
High in protein and rich in healthy probiotic bacteria, no wonder Greek yogurt is on a roll. Greek yogurt is lower in carbohydrates than regular yogurt but also lower in calcium. Look for plain versions you can flavor yourself with fresh fruit, a little jam, and a hint of Stevia. With double the protein of regular yogurt, it’s an ideal, anytime snack and a good way to start the morning.
You’ll find tons of uses for Greek yogurt. Use it as a substitute for sour cream in dips and other recipes and as a base for a creamy salad dressing. Skip the mayo and add Greek yogurt to your next batch of chicken salad. Add a few scoops to thicken and add creaminess to your next batch of soup. Greek yogurt is a natural for adding texture to healthy, breakfast smoothies.
Looking for a low-calorie, healthy dessert option? Dip fresh fruit in plain yogurt, place it on a piece of unbleached parchment paper and put in the freezer until hard. What comes out is better for you than a store-bought popsicle. If you have an ice cream maker, you can also whip up a batch of frozen Greek yogurt using a variety of natural flavorings.
The Bottom Line
As you can see, not all packaged foods are unhealthy. When you’re pressed for time, any one of these 7 items can help you get a meal on the table that won’t violate clean eating principles. Enjoy!
References:
NutritionData.com
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