8 healthy processed foods that are safe to eat

Greek Yogurt

Packed with protein and probiotics, Greek yogurt is a nutritious choice among processed dairy products. Opt for plain, unsweetened varieties to avoid added sugars, and enjoy its creamy texture

Canned Legumes

Canned legumes, such as chickpeas, black beans, and lentils, are convenient sources of protein and fiber. Ensure you choose low-sodium or no-added-salt options, and they can be a time-saving addition to salads, soups, and stews.

Frozen Vegetables

Flash-frozen vegetables retain their nutritional value and can be just as good as fresh. With the convenience of year-round availability, frozen veggies make it easy to incorporate a variety of colors and nutrients

Whole Grain Bread

Not all bread is created equal, but opting for whole grain or whole wheat bread ensures a healthier choice. Look for options with minimal added sugars and a short ingredient list to enjoy the benefits of fiber



Nut Butter

Natural nut butters, made with just nuts and perhaps a pinch of salt, are excellent sources of healthy fats and protein. Spread them on whole grain toast, add them to smoothies, or use them as a dip for fruit slices.

Oatmeal Packets

Single-serving oatmeal packets can be a quick and wholesome breakfast option. Choose plain or lightly sweetened versions, and customize them with fresh fruit, nuts, or seeds for added nutrition without sacrificing convenience.


A staple in many healthy diets, hummus is a processed food that's rich in plant-based protein and healthy fats. Use it as a dip for veggies or whole grain crackers, or spread it on sandwiches for a satisfying and nutritious snack.


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