What are Processed foods?
Processed Foods: What They Are & Should You Avoid Them?
As a health coach, I like to keep things simple—especially for those of you just beginning your wellness journey. There’s a lot of noise out there, and I don’t want you to feel overwhelmed. So, let’s start at the beginning with one of the most common questions I get:
What are processed foods—and should I avoid them all?
At first, it sounds pretty straightforward, right? Most people think of things like boxed mac and cheese, potato chips, or fast-food burgers. And yes, those definitely count. But what if I told you that whole-wheat bread, homemade soup, or even pre-cut fruit also fall into the “processed” category?
🥕 So… What Does "Processed" Really Mean?
In the simplest terms, processed food is any food that’s been altered from its original form. That can include washing, cutting, cooking, canning, freezing, or packaging. Yes, that means you’re processing food in your own kitchen every day!
“We get really caught up in the word processed without realizing what it truly means,” says Andrea Giancoli, MPH, RD.
She makes a great point. Even using a food processor—or slicing an apple—is a form of processing.
🔬 Why Do We Process Food in the First Place?
There are a few key reasons:
To keep food safe by killing harmful bacteria
To extend shelf life and reduce waste
To make food more convenient and accessible
To help preserve or even enhance nutritional value in some cases
So it’s not always a bad thing. But not all processed foods are created equal.
🧃 The Spectrum of Processed Foods
Processed foods exist on a sliding scale, from “barely touched” to “heavily engineered.” Here’s a breakdown:
✅ Minimally Processed
Pre-washed greens
Chopped vegetables
Roasted nuts
These are whole foods that have been cleaned, cut, or packaged for convenience—nutrient-dense and still very close to their original form.
🥫 Processed for Freshness
Canned beans or tomatoes
Frozen fruit and veggies
Canned tuna or salmon
These are processed quickly at peak freshness to lock in nutrients—great when fresh options aren’t available.
🍯 Processed with Additives
Salad dressings
Jarred pasta sauce
Yogurts
Baking mixes
These contain extra ingredients like oils, sugars, preservatives, or flavorings.
🍕 Heavily Processed or Ready-to-Eat
Crackers and deli meats
Granola bars
Frozen pizzas
Microwave meals
These are often packed with added sugars, sodium, and preservatives—best eaten occasionally, not daily.
🌍 Not All Processed Foods Are “Bad”
It’s easy to slap a label on something and call it unhealthy. But it’s not always that simple. For example:
Canned fruits/veggies (packed in water or their own juice) are a great alternative when fresh isn’t available.
Powdered milk may seem “ultra-processed,” but it’s a key nutritional resource for communities without access to fresh dairy.
Fortified rice helps combat malnutrition around the world by providing essential vitamins and minerals.
Sometimes, processed foods are what make nutrition accessible to underserved populations. It’s important to see the bigger picture.
📝 Bottom Line: How to Make Smart Choices
Focus on whole and minimally processed foods as much as possible.
Use convenience to your advantage—pre-cut veggies or frozen fruit can help you stay on track when life gets busy.
Read your labels! Get in the habit of scanning ingredients. If you don’t recognize most of them, it’s a red flag.
You don’t have to be perfect—just more informed. Processed doesn’t always mean bad. But awareness helps you make better decisions, one bite at a time.
So, are processed foods evil? Not exactly. But understanding which processed foods support your health—and which don’t—is a powerful first step in transforming the way you eat.
