Packaged foods are often viewed with skepticism, frequently lumped together with highly processed snacks and convenience meals. And while there is merit to this in some cases, as with canned and frozen foods, the reality is more nuanced. Many packaged foods can play a positive role in a balanced, healthful diet—especially when you know what to look for.

Three Reasons Packaged Foods Can Support a Healthy Diet

1. Nutrient Quality Varies—But Many Options Are Nutritious
   Contrary to popular belief, not all packaged foods are low in nutrients. Items like whole grain breads, plain Greek yogurt, nuts, seeds, and minimally processed snack bars can deliver fiber, protein, vitamins, and minerals. Research shows that packaged foods can contribute important nutrients, especially when chosen wisely (Poti et al., 2015).
2. Shelf Stability and Convenience
   Packaged foods often have a longer shelf life and require minimal preparation. This makes it easier to keep healthy staples on hand, reducing the temptation to reach for less nutritious options or takeout when time is tight.
3. Quick and Portable
   Many packaged foods are ready-to-eat or require little prep, making them ideal for busy schedules. Portable options like packaged nuts, hummus cups, or whole grain crackers can help bridge the gap between meals and keep appetite under control.

What to Watch Out For

• Sodium, Sugar, and Saturated Fat
  Many packaged foods—especially savory snacks, soups, and baked goods—are high in sodium, added sugars, and unhealthy fats. High intakes of these nutrients are linked to increased risk of chronic diseases (Mozaffarian et al., 2016). Always check nutrition labels and aim for products with lower levels of these ingredients.
• Unwanted Additives
  Some packaged foods contain additives, preservatives, colors, sweeteners, and flavor enhancers. There is high variability between these types of ingredients. And while it would be best to assess them individually on a case by case basis, I generally recommend trying to reduce the amount of these types of ingredients in your diet, as they are more commonly found in foods that are not the healthiest.
• Portion Size and Calorie Density
  Packaged foods can be calorie-dense, making it easy to overeat. Portion out snacks rather than eating straight from the package. And do not let the serving size on the nutrition label fool you. It is unfortunately common for companies to make a particularly small portion the “serving size” which helps to keep calories on the label low. When in reality, many folks will eat far more than the “serving size” on the label if left to their own devices.

Bottom Line: Build a Supportive Food Environment

Packaged foods, when chosen thoughtfully, can make healthy eating more practical and sustainable. By leveraging not only packaged, but also frozen and canned foods, you can build an immediate environment that supports your long-term nutrition goals. Stocking your pantry, fridge, and freezer with a variety of smart options helps make the healthiest choice the easiest one. The theme across most things nutrition-related, is that at some point you are going to need to rely on your nutrition skills, and your ability to assess foods individually. This will facilitate the inclusion of packaged, canned, and frozen foods without a worry, knowing that they are having a positive impact on your diet (and ideally your taste buds).

All the best,

Kevin Rogers, RDN, LD
Founder | Redesign Nutrition

References

Monteiro, C. A., Cannon, G., Moubarac, J. C., Levy, R. B., Louzada, M. L. C., & Jaime, P. C. (2019). Ultra-processed foods: what they are and how to identify them. Public Health Nutrition, 22(5), 936-941. https://doi.org/10.1017/S1368980018003762

Mozaffarian, D., Angell, S. Y., Lang, T., & Rivera, J. A. (2016). Role of government policy in nutrition—barriers to and opportunities for healthier eating. BMJ, 354, i1254. https://doi.org/10.1136/bmj.i1254

Poti, J. M., Mendez, M. A., Ng, S. W., & Popkin, B. M. (2015). Is the degree of food processing and convenience linked with the nutritional quality of foods purchased by US households? American Journal of Clinical Nutrition, 101(6), 1251-1262. https://doi.org/10.3945/ajcn.114.100925