I have been thinking about this post for quite a while, And as most of you know, if in season, I definitely choose local foods, i.e., local farmer’s markets and stands. In season, I try to stay away from processed foods. But I had a comment the other day that there is no difference between local farmer’s markets products and the mega conglomerate grocery stores. I find that to be a ridiculous comparison and do not accept it. So I have been searching the web for some information on processed foods and why to stay away from them as much as possible. In season, I prepare and eat from local farmers. Here is some information on processed foods.

1. You can’t really avoid it, and that’s not necessarily a bad thing. Processed food is food that’s changed in any way from its natural state. That includes washing, canning, freezing, or adding ingredients to it. Baking, cooking, or preparing it counts as processing, too.
2. Canning or freezing some fruits and vegetables can help them stay fresh for a long time. Pasteurizing milk and cheese lengthens their shelf life. Similarly, vacuum-packing can keep meat from spoiling. All of these also help cut down on waste.
3. In addition to fruits and vegetables, other processed foods that can be part of a healthy diet include tuna and salmon in cans or ready-to-eat pouches, yogurt, cottage cheese, and roasted nuts.
4. Heavily — or ultra — processed foods have unhealthy ingredients added to make them more appealing or make them last longer. Those ingredients include things like salt, sugar, artificial colors, flavorings, and preservatives. One study found that ultra-processed foods make up about 60% of the calories in the American diet. These ultra-processed foods are packed with additives like oil, fat, sugar, starch, proteins and sodium. In the production process, they are stripped of the nutrients that help our bodies feel good and stay healthy. These ultra-processed foods are linked to weight gain, and health issues including heart disease, dementia, type 2 diabetes and cancer.
5. Read the labels and ingredients list! When you spot a shelf-stable option, check the ingredients list and the “best if used by” date. If there are lots of ingredients you don’t recognize, or a “best if used by” date that is years in the future, consider other options like whipping up a vinaigrette for your salad at home.
6. Here are some natural foods you might incorporate into your diet:
   Fruits and vegetables (fresh or frozen, without added salt or sugar)
   Nut butters such as peanut, almond and cashew butters (without added sugar or oil)
   Nuts and seeds (unsalted and unsweetened)
   Frozen meat or fish (without added salt or preservatives)
   Canned tuna (in water)
   Low sodium or No Salt Added canned/jarred vegetables, beans and tomatoes
   Low sodium or No Salt added broth with minimal additives.
7. Other fish that are not processed are: Sardines are one of the healthiest fish to eat because they’re very high in omega-3s, mackerel is a good source of omega-3 fatty acids, Anchovies, Salmon, Herring, Trout and Tuna (packed in water, not oil)

In general, be aware of what you are eating and read the labels! And to be even safer, make your own meals. Cut out the fast foods. This information came from WebMD, UCLA Healthy eating, Dr Anderson, MD website among others.