Packaged foods are generally considered unhealthy, because these foods are often processed, altered from their natural state with added sugar and preservatives to keep them fresh and extend their shelf life. Not all packaged foods are bad for you, however, and you don't have to keep your grocery cart in the produce section to keep your diet healthy.
Healthy Sandwiches
A sandwich can make a hearty snack, a healthy lunch or light dinner. If you know what to look for, you can use packaged foods to prepare a healthy sandwich. First, choose your bread. Packaged breads can be deceptively labeled. The bread might boast whole grains and few calories, but have added sugars and few grams of fiber, making it a poor choice. Choose bread that has at least a few grams of fiber and no added sugar (high fructose corn syrup). Then select your sandwich filler. Tuna is a healthy option that includes essential fatty acids, protein and little fat. Choose tuna that is packed in water instead of oil, and limit consumption, due to the mercury levels that might be unsafe if consumed too often (see Resources for more information). Other healthy packaged sandwich fillers include cheese (excluding processed) and some lunch meats. Low fat and low sodium are key to choosing a healthy selection.
Nutritional Snacks
Packaged snacks you find in vending machines are typically not the healthy sort. This doesn't mean they don't exist, however. You can find some healthy on-the-go goodies and avoid the chocolate bars and chips. Healthy packaged snacks include nuts and seeds, raisins, dried fruit, brown rice cakes, high-fiber granola and cereal bars, sugar-free yogurt, sugar-free jello, cheese sticks and low-fat microwave popcorn.
Meals and Sides
Packaged meals have a bad reputation, and for good reason. Most are laden with fat, sodium and calories. Reading the labels will help you sift through your selections and make better choices. Look for fiber content and consider at least one gram per hundred calories acceptable. Low sugar and no trans fats are also good markers of a healthy meal. Frozen vegetables without added sauces are smart choices and boxed brown rice and couscous make healthy side dishes.
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