12 Healthy Processed Foods You Should Be Eating, According to Dietitians



11. Olive oil

Olive oil

Olive oil is considered “processed” because it’s quite literally the oil expressed from an olive. But it’s one of the healthiest and most flavorful oils you can enjoy. Since it’s calorie-dense, be sure to stick to one tablespoon.

“That said, it’s one of the healthiest oils around, due to its high concentration of unsaturated fat,” says Rizzo. “Not only is olive oil part of the Mediterranean Diet, which was ranked the #1 diet of the year, but a multitude of research has linked it to lowering your risk of heart disease,” she adds.


12. Tofu

Stir Fried Tofu

Tofu is made from the curds of soybeans and is an excellent source of plant-based protein. “For vegetarians, vegans or even those trying to eat less meat, tofu is a great option. Tofu has 9 grams of protein in just 3 ounces, and it’s rich in calcium,” says Rizzo, who recommends Nasoya brand. It’s also super affordable and versatile, taking on the flavors of basically any marinade.