As a health coach I like to begin with the most basic education for my clients. I intend to start from the beginning so those of you eager to learn don’t get overwhelmed.

These two questions are very common when I begin a coaching program. What are processed foods? Should I avoid them all?

Most tend to think its common sense but processed foods are more than boxed macaroni and cheese, potato chips and drive-thru hamburgers. It may be a surprise to learn that whole-wheat bread; homemade soup or chopped apples are also processed foods

"We have to determine what processed really means when we're talking about processed food," says Andrea Giancoli, MPH, RD, past spokesperson of the Academy of Nutrition and Dietetics. For example, Giancoli considers white bread refined since most of the healthy fiber has been removed during the processing. "It's also processed, but keep in mind, that as a cook you're doing processing yourself.

Have you ever heard of something called a food processor? I think we get really caught up in the wordprocessed without realizing what it truly means." Foods are usually processed to make them safer, keep longer, or more convenient. The main aims of processing food are: to kill harmful bacteria or other microorganisms and keep food safe to eat in most cases it is meant to extend shelf life.

Processed food falls on a spectrum from minimally to heavily processed:

• Minimally processed foods — such as bagged spinach, cut vegetables and roasted nuts — are often simply pre-prepped for convenience.

• Foods processed at their peak to lock in nutritional quality and freshness includes canned beans, tomatoes, frozen fruit and vegetables, and canned tuna.

• Foods with ingredients added for flavor and texture (sweeteners, spices, oils, colors and preservatives) include jarred pasta sauce, salad dressing, yogurt and cake mixes.

 • Ready-to-eat foods — such as crackers, granola and deli meat — are more heavily processed.

 • The most heavily processed foods often are frozen or pre-made meals including frozen pizza and microwaveable dinners.

 There are some positives certain processed foods things like home canned fruit or veggies  (packed in water or its own juice is a good option when fresh fruit is not available. Many classification systems would categorize powdered milk as ultra-processed and unhealthy. However, powdered milk has a significant source of nutrients for underserved or remote populations who do not have access to or can’t afford fresh milk. Additionally, developed countries rely on processed foods to fight nutrient deficiencies. Take rice fortification which improves consumption of essential vitamins and minerals. And yet this could be considered a food to limit by classification systems. Here in America we can count our blessings we have access to fresh foods.!

Some minimally processed food such as pre-cut organic vegetables and greens are quality convenience for those limited in time, experts say even though these options are more expensive motivates people to eat them so get to chopping!

The key is to eat minimally processed foods, eat your fruits and veggies as raw as possible and become a label natzi!! Be sure to read ingredients learn to decipher labels it will change your life.!!