Greek Yogurt: The Probiotic Powerhouse
Greek yogurt is a processed food, but it’s one of the healthiest options available. It is made by straining regular yogurt to remove excess whey, resulting in a thicker, creamier texture and higher protein content. A single serving of Greek yogurt can provide up to 20 grams of protein, making it an excellent choice for muscle repair and satiety. It also contains probiotics – beneficial bacteria that support gut health and boost the immune system. Rich in calcium and vitamin B12, Greek yogurt supports bone health and energy production.
This creamy delight stands out from regular yogurt because of its concentrated nutrients. The straining process effectively doubles the protein content while reducing sugar. It is also lower in sugar than traditional flavored yogurts, especially if you choose the plain, unsweetened variety.
What makes Greek yogurt particularly valuable is its versatility. Greek yogurt can also be used as a healthier substitute for sour cream or mayonnaise in recipes. Many people don’t realize they’re getting both convenience and nutrition in one simple container.
Whole Grain Bread: The Fiber Champion
While some types of bread are heavily processed and stripped of nutrients, whole grain bread stands out as a healthier choice. It is made from flour that contains the entire grain kernel – bran, germ, and endosperm – which means it retains more fiber, vitamins, and minerals. Whole grain bread is particularly rich in B vitamins, iron, magnesium, and antioxidants. These nutrients support digestion, heart health, and metabolic function. The high fiber content also helps regulate blood sugar levels and promotes a feeling of fullness, making it beneficial for weight management.
The key lies in reading labels carefully. When choosing a loaf, look for labels that say “100% whole grain” or “whole wheat” and avoid those with added sugars or refined flours. Even though whole grain bread undergoes processing, it maintains most of its original nutritional value.
But in three large observational studies done in the United States, ultra-processed whole-grain bread, breakfast cereals, and yogurt were associated with a lower risk of type 2 diabetes and cardiovascular disease. This research shows that not all processed grains deserve the same criticism.
Sprouted grain breads are also a good option as they offer enhanced nutrient absorption and easier digestion. Whole grain bread is a versatile food that can be used for sandwiches, toast, or as a side with meals, offering both nutrition and satisfaction.
Canned Beans: The Plant Protein Heroes
Canned beans are often labeled as processed foods, but they remain a healthy and convenient option for many meals. They are rich in protein, fiber, and essential minerals such as iron, magnesium, and potassium. Unlike highly processed snacks or fast food, canned beans retain most of their original nutrients because the canning process primarily involves cooking and sealing, rather than stripping the food of its benefits.
The nutritional profile of canned beans rivals that of their dried counterparts. Beans also contain antioxidants and plant compounds that support heart health and help regulate blood sugar levels. The fiber content promotes digestive health and keeps you feeling full longer, making them an excellent choice for weight management.
Smart shopping can make them even healthier. To maximize the health benefits, choose low-sodium or no-salt-added varieties and rinse the beans thoroughly before consuming. This helps to reduce excess sodium and makes them an even healthier option. Many nutritionists keep canned beans as pantry staples for quick, protein-rich meals.
Peanut Butter: The Heart-Healthy Fat Source
Nut and seed butters check a lot of boxes: They’re super healthy, really delicious, and offer a lot of versatility. “Almond butter is a great source of heart-healthy monounsaturated fats and the antioxidant vitamin E, which may help protect our body from damage caused by free radicals,” explains Gans.
Natural peanut butter provides impressive nutritional bang for your buck. Largeman-Roth uses peanut butter for after school snacks and for adding a quick and delicious hit of plant-protein (7 grams per 2 tablespoons) at breakfast. The processing involved simply involves grinding roasted peanuts, which concentrates nutrients rather than depleting them.
What surprises many people is peanut butter’s convenience factor. Besides being totally delicious, I love that it’s economical and also shelf-stable. This makes it an accessible protein source that doesn’t require refrigeration or special storage.
Nut butters, such as peanut butter or almond butter, pair well spread on toast or with fruit such as apples or bananas. Nuts butters can also be added to smoothies or as a topping on oatmeal.
Frozen Fruits and Vegetables: The Nutrient Preservers
Frozen wild blueberries give us year-round access to these brain-protecting berries. They’re picked at peak ripeness and their nutrient content is preserved better than fresh. Most of the brain health research on blueberries has been conducted on wild blueberries, which are concentrated flavorful bursts of antioxidants.
The freezing process actually locks in nutrients at their peak. And minimally processed foods such as pre-cut vegetables and pre-washed, bagged spinach are quality convenience foods for busy people. This means frozen produce often contains more vitamins than fresh produce that has traveled long distances.
You may find that some frozen fruits are also cheaper than their fresh counterparts. The economic advantage, combined with longer shelf life, makes frozen fruits and vegetables smart choices for budget-conscious families who still want nutritious options.
Cottage Cheese: The Protein Powerhouse
This often overlooked gem is one of my daily staples. Not only is it fabulous with fruit, on whole grain toast, waffles, oatmeal or salads, but the super high protein content helps to keep you full in between meals.
The protein content in cottage cheese is genuinely impressive. The possibilities are endless, and you will benefit from about 13 grams of satisfying protein per 1/2 cup serving. This makes it comparable to many meat sources while being more affordable and versatile.
There are so many culinary uses for cottage cheese! It’s the secret to creamy smoothies as it’s much less tangy than Greek yogurt. Mix it into eggs before scrambling for a cheesy, creamy texture, or use as a protein boost in pancake batter. Mix with goat cheese for a tasty base for a flatbread.
Modern cottage cheese has come a long way from its bland reputation. Or add your own fresh or frozen fruit to a 1% or 2% low-fat cottage cheese, like Good Culture, Daisy, or Friendship.
Tofu and Tempeh: The Complete Plant Proteins
Tofu, tempeh, and edamame are all made from soybeans and are excellent plant-based complete protein sources. Tofu is made from condensed soy milk pressed into white blocks. A 3-ounce (85-gram) serving of tofu provides approximately 9-10 grams of protein. It also offers 12% of the Daily Value (DV) for calcium and smaller amounts of potassium and iron.
Tempeh is made from fermented soybeans, often combined with other seeds and grains, forming a firm, dense cake. It is chewier and nuttier than tofu. Three ounces (85 grams) of tempeh contain approximately 15-16 grams of protein. It also provides a good source of fiber and iron and contains potassium and calcium.
The fermentation process in tempeh creates additional benefits. With plenty of protein, probiotics and nutrients, tempeh may be the meat replacement you’ve been searching for. With a good amount of protein and calcium, this fermented soy product can unlock a lot of recipes.
For extra credit, try eating more tofu and tempeh. They come from soybeans, so they’re uber-nutritious, and five minutes is all it takes to sauté either of the plant proteins. And – unlike chicken or fish – both are nearly impossible to overcook.
