How to “healthify” packaged foods

In our world of packaged foods, convenience and nutrition are not mutually exclusive. It is true that convenience foods often get a (deservedly) bad reputation for not being super-healthy. It's no secret that many packaged foods are high in sodium, sugar, additives and preservatives. 

But does that mean we should avoid them altogether? Not necessarily − there’s a lot you can do to clean up the nutrient content of freezer and microwave meals. 

With a few simple tweaks, we can "healthify" our favourite packaged foods and make them a part of a balanced diet. 

Choose nutritious ingredients 

The key is to choose wisely by looking for nutrition-positive ingredients like wholegrains, beans, nuts, fruits and veggies. When shopping for packaged foods, it's important to compare labels and find foods with the lowest amounts of sodium and sugar. These two ingredients can sneak into even the most innocent-looking foods and negatively impact our health.

Make packaged foods healthier

The key is creativity and range – and plenty of vegetables! 

Freezer and microwave meals

• All the work is already done in these meals, so all you need to do is bulk up the health content. Whether it’s a microwave bolognaise or frozen curry, you can add more wholegrains and vegetables to give the meal an instant health makeover. You could also separate into two portions and size up each portion with a side of steamed vegetables, lentils or brown rice. 

Canned soup

• Canned soup is a convenient (and reasonably priced) meal option, but it’s often high in sodium. Look for low-sodium options or dilute the soup with water to reduce the sodium content. You can add extra vegetables or wholegrains, such as brown rice or quinoa, to boost the nutritional value and stretch the meal into bigger portions for the family.

Instant oatmeal

• A quick snack, simple breakfast or even light dinner; instant oatmeal is versatile and budget friendly. While it may contain hidden sugars, you can healthify instant oats with fresh fruit, or choose low-sugar options. Look for options with wholegrain oats and a high fibre content.

Jarred pasta sauce

• When you’re rushing to get supper together, it doesn’t get quicker than a good jar of pasta sauce over some noodles. The thing is, packaged sauces often contain excess sugar, sodium and other additives and preservatives. Look for options with simple whole-food ingredients such as tomatoes, onions and garlic. Add vegetables like spinach or baby marrows for more nutrition and flavour.

Keep these staples on hand for more freshness and flavour:

• Lemons and limes for a burst of citrus to dishes.
• Garlic for depth of flavour in sauces and marinades.
• Basil, parsley and coriander for a fresh, aromatic element to dishes.
• Tomatoes, onions and peppers for texture and nutrients to meals.

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, and usage of any medication.