Busy life can breed bad health habits, lack of sleep, failure to exercise regularly – eating processed and a tendency to and convenience. A growing number of products on supermarket shelves take care of people who fall into this category.

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Consumer but there is a new generation of processed foods maintain vital nutrients to feed, the starved, the time – for a long time, we have heard that heavily processed meat and preservative-filled junk foods are unhealthy – and that makes sense may be lacking nutrition. Such products include cereals and processed fruit bars, fruit and vegetable juices and other products with increased vitamin and mineral content.

The problem with the processing
Many processed "health" foods have a high energy density, but they are not as filling or satisfying as fresh food. Compare, for example, the feeling of fullness and satisfaction you get from eating a whole piece of fruit to the consumption of a "fruit belt '.

Another potential risk is not found on some of the components in a unique natural whole food source – naturally occurring compounds and antioxidants – it may not be possible, bottle or package. The Australian Dietary Guidelines provide that we should enjoy five serves of vegetables and two serves of fruit a day. These parts are strictly defined: a surcharge of fruit is a medium-sized fruit like an apple or pear or two smaller pieces of fruit, such as apricots, passion fruit, a half tablespoon of dried fruit or four dried apricots or a half cup of fruit juice. A vegetable serving is the equivalent of half a cup of cooked vegetables, one cup of fresh salad or a medium potato.

Accredited practicing dietitian Mary Packard is adamant about these definitions. "The guidelines do not contain granola bars and fruit roll-ups," she says. A number of changes in fruit and vegetables when they are processed to remove some of them important nutrients. "Physical properties through the most dramatic change – this includes changes in structure and color compared to fresh forms," Packard says.

"Cooking can also changes in the chemical composition, the concentration of bioactive compounds (such as antioxidants), vitamins and minerals can affect. Experienced The significant carbohydrate-containing fruits and vegetables, the type and amount of the processing of the food may be on its glycemic index value (the rate at which the digested food), can affect factors such as the feeling of fullness and reduced hunger. "

Together with nutrient losses from processing and additives, we must keep in mind that there are many things that happen during the growing season, harvest, storage and preparation of food and its nutritional value that can can. Freezing and artificial ripening of fruits and vegetables, for example, can have an impact on their nutritional content.
Packard points out that some vitamins may be less affected by processing than others. The water-soluble vitamins (in particular vitamin C and the B-group) are less stable than the fat-soluble vitamins (A, D, E and K), and can be destroyed by the processing. It is therefore advisable to source water soluble vitamins from fresh foods such as tomatoes, spinach and broccoli.

No value
Eating smart is not just a question of consuming the right nutrients – it comes to avoiding nasty additives. The identifiable bad additives are generally, sugar, fat and salt, but the range of food additives listed on processed products never end, and often unintelligible to the consumer, consisting of preservatives, coloring and flavoring substances. Each with its own assigned number

"Preservatives are often added to processed foods, if the product's life must be extended," Packard says. "Because the processing of the texture and taste of foods can change, can ingredients have to be added to the food to be palatable to the consumer in terms of taste and appearance. So it is a good habit to check your food labels to check what the product contains and really help you to make informed decisions about the product. "

Pros and cons
Processed, the greatest risk to consumers in food "health" food is the tendency to believe the hype on the front of the pack. Turn around the pack and in the habit of reading the nutrition information panel.
Not to think you lead a healthy lifestyle, because the product is full of added omega-3, for example, which is to mislead naturally found in fish. It may be better to enjoy a premium of fresh fish and vegetables, and to know what you're getting (lots of vitamins and minerals) are no hidden extras.

This does not mean completely abandoning the convenience of packaged and processed foods.
"We can pack still non-perishable healthy foods such as nuts, dried fruit, fruit and vegetable canning," Packard says. "For canned vegetables, reduced salt or no added salt to look for."

Canned fruits should be packed in natural juice or water instead of sweetened juice, syrup or sugar jellies.
"Check the labels and choose healthier options tending a total fat content of less than or equal to 5 g per 100 g and a sodium content of less than or equal to 300 mg per 100 g.

"Frozen vegetables can provide as many nutrients as fresh vegetables, because they are frozen and packaged quickly after harvest and are an excellent alternative when. Few fresh vegetables out of season or for the convenience"

Nature, ultimately knows best. "Food manufacturers are yet to come up with a way to wrap completely around fresh fruits and vegetables in their natural state, so they changed their maximum nutritional value and health to keep increasing connections," Packard says. "It's like Mother Nature uniquely packaged foods, fresh produce has a distinct advantage."