What are some examples of minimally processed foods?

Minimally processed foods are those that have been altered in a small way to extend their shelf life or enhance their taste, but still retain most of their nutritional properties. Here are some examples:

• Frozen or canned fruits and vegetables: These are often picked and processed at their peak ripeness, preserving their nutritional value³.
• Dried fruits and vegetables: The water is removed to extend shelf life while maintaining nutrients.
• Nuts and seeds: Roasted nuts are minimally processed, but avoid those with added salt or sugar.
• Whole grains: Such as brown rice, quinoa, and whole wheat, which may be milled but not refined.
• Dairy products: Including milk and cheese, especially those that are pasteurized or fermented.
• Eggs: Often considered a minimally processed food when they are simply cleaned or pasteurized.
• Fresh meats: Such as cuts of beef, pork, or poultry that haven’t been treated with preservatives or additives.

These foods undergo processes like cleaning, freezing, and pasteurizing, which don’t significantly alter their nutritional content or health benefits¹²³. Incorporating these into your diet can help you reduce the intake of ultra-processed foods while still enjoying convenience and variety.

Source: Conversation with Bing, 23/03/2024
(1) What Are Ultra-Processed Foods? – Cleveland Clinic Health Essentials. https://health.clevelandclinic.org/ultra-processed-foods.
(2) Minimally-processed foods vs. highly-processed foods: What to know …. https://www.precisionnutrition.com/minimally-processed-foods.
(3) What Is The Unprocessed Food Diet? | Greatist. https://greatist.com/eat/unprocessed-food-diet.
(4) A List of Nonprocessed Foods | livestrong. https://www.livestrong.com/article/271042-a-list-of-non-processed-foods/.