Processed food inevitably gets a bad rap when compared to fresh, whole food options. It is a widespread belief that any food found in a packet is inferior nutritionally, and that those who opt for convenient, packaged options should feel slightly guilty for doing so.
But what may come as a surprise is, in some cases, the packaged option may actually be a better option, both from a cost and nutrition perspective.
Frozen veggies
Not only are vegetables and fruits snap-frozen at the time of harvest, which helps to preserve key nutrients that are lost when fresh produce is stored for long periods of time, it has been shown that some vegetables, leafy greens in particular, actually have higher levels of vitamins and minerals – including C and K – when frozen.
This means that not only are frozen vegetables a cost-effective, budget-friendly choice not impacted by seasonal price variations, but a smart option from a nutrition perspective.
Soup
Gone are the days when pre-made soup options were powdered cup-a-soup or tinned varieties with loads of salt and additives. Nowadays you can find both fresh and packaged soups made only with water, vegetables and a little stock, which you could argue are equally as good as any soup you can make at home, for a fraction of the cost.
Pre-made pizza
Now no one is doubting the quality, taste and ritual of enjoying a fresh pizza at a local restaurant, but there is a growing range of frozen pizza options that retail for as little as $7 a pop, and are surprisingly good options nutritionally.
Vegetable-based variants fareing the best overall, with up to 30 per cent vegetables. In many cases, these pizzas have half the amount of fat found in traditional takeaway pizza, particularly if you opt for a thin crust.
Popcorn
A true superfood. While popcorn is found in the snack food aisle, it is one of the few wholegrain snack options that offers dietary fibre, good quality carbohydrates and protein making it a smart supermarket buy. Whether you buy the whole kernels and pop your own with Extra Virgin Olive Oil, or seek out the plain varieties already popped, there is really not much you can criticise when it comes to plain varieties of popcorn.
Cheese and crackers
Another snack option not always considered healthy, but when you compare the nutritional profile of crackers and cheese to the average ultra-processed, low-carb, snack bar, packet of chips or protein ball, cheese and crackers fare remarkably well. Offering a mix of protein, calcium and wholegrains, this isn’t always a nutritonally poor option, especially if you opt for a higher quality cracker.
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