25 Processed Foods That Are Actually Good for You

7. Nuts and seeds

“Nuts and seeds are high in unsaturated fat, fiber, vitamins, minerals and phytochemicals,” House says. “While they are nutrient-dense, they are also calorie-dense, so don’t munch on an open bag; take out a handful (about ⅓ cup) at a time for snacking.” Nuts have also been shown to help prevent weight gain and provide other heart-healthy benefits, according to the American Heart Association. In December, the FDA updated labeling criteria and said manufacturers can now call nuts and seeds healthy. You can blend seeds like hemp hearts, flax seeds or chia seeds into smoothies, sprinkle chopped walnuts or pumpkin seeds on yogurt, or top salads with pistachios. Look for unsalted versions if high blood pressure is a concern.

8. Peanut butter or other nut butters

“Ground up into ‘butter,’ nuts and seeds provide healthy fats to support hormones, brain health and hunger cues,” says Kaytee Hadley, a functional medicine dietitian and founder of Holistic Health and Wellness in Richmond, Virginia. They also provide protein and vitamin E and are great for older Americans dealing with a lower appetite or difficulty chewing hard foods, Woodson says. Choose varieties of peanut butter, almond butter, sunflower seed butter and cashew butter with no added sugars, hydrogenated oils or excessive salt, and enjoy them on whole-grain toast, in oatmeal or blended into smoothies, Simpson says.

9. Tofu

“Tofu is one of the most versatile and nutritionally dense foods,” Hadley says. “I always recommend it to meat eaters and vegans alike because it’s packed with high-quality plant-based protein, calcium and brain-supporting choline.” Are there any caveats? “Despite common misconceptions, eating soy foods like tofu has been linked to lower rates of certain cancers, does not disrupt hormone levels in men and can even have a positive impact on women’s hormones,” she says. Use tofu as a replacement for meat and season to add flavor (tofu itself is bland).

Remove skin to make a rotisserie chicken healthier.

Sam Island

10. Rotisserie chicken

“This is a convenient, protein-rich option that supports muscle maintenance and makes meal prep easy,” Simpson says. To keep it healthier, remove the skin to reduce sodium and saturated fat. Shred the chicken into salads, soups or grain bowls for a quick and versatile meal.

11. Frozen fruits and veggies

Frozen fruits such as brain-boosting blueberries are great in the winter. “Most are picked in the field and frozen right away,” locking in their nutrients and flavor, Rosenbloom says. “Fruits and vegetables are loaded with important vitamins, minerals, antioxidants and fiber, which are imperative for good health and preventing deficiencies,” says Woodson. “They are budget-friendly options that last for months in the freezer, making nutritious eating more accessible for seniors. Their pre-cut nature and easy portioning help prevent food waste while eliminating the need for difficult chopping.” That’s a huge win, considering fruit’s proven benefit on our physical health (potentially helping ward off breast cancer, improving heart health and lowering blood pressure) and its ability to act as a mood booster.

12. Cottage cheese

“Cottage cheese is making such a comeback, especially the low-fat, 1-percent version, for the protein, calcium and vitamin D it offers,” Farrell Allen says. Choose varieties labeled “low sodium” or “no salt added,” Burke says. You can also look for cottage cheese containing live cultures to benefit gut health. Top with fruit or nuts as a sweet meal, add cottage cheese (plus salsa!) to a baked potato for a savory meal, use it in a dip, or make cottage cheese “chips” to snack on (bake a couple tablespoons of cottage cheese with a favorite topping, like herbs or minced onion), House says.

13. Whole-grain brown rice

“Loaded with B vitamins and fiber, brown rice is a complex carbohydrate that provides energy to power you through the day and your workouts,” Burke says. A 2024 Danish study of almost 50,000 men and women found that eating whole grains extended life expectancy.

“Stick with plain brown rice and season it with dried herbs and spices; packaged and pre-seasoned varieties often contain added sodium.” Pair brown rice (which has more beneficial nutrients than white rice, Haley says ) with your favorite lean protein (like chicken, fish, or tofu) and some roasted or stir-fried vegetables for an easy grain bowl. Or top a base of brown rice with eggs and vegetables for a savory balanced breakfast.

14. Hummus

“Hummus is a nutrient-dense, protein-packed food that’s perfect for older adults who desire simple food choices that support their nutritional needs,” Woodson says. “Its smooth, creamy texture makes it great to use as a dip while providing essential fiber, protein and necessary fats in a form that's gentle on aging digestive systems.” Hummus can be a great substitute for mayonnaise on sandwiches, pairs well with ground chicken meatballs, cucumbers and pita for a Greek-inspired wrap, or can be thinned out with lemon juice and water for a low-sugar salad dressing, Burke says. But read labels on store-bought hummus to check for unhealthy additives. The fewer ingredients, the better.

To make healthy, delicious popcorn, pop it on the stovetop.

Sam Island

15. Popcorn

Remember when we popped our own popcorn on the stovetop as kids? You still can! Just add healthy seasonings (like a bit of salt and a dash of flavorful cayenne or nutritional yeast) for a great fiber-filled, on-the-go or after-dinner snack, Zeratsky says. The hulls of popcorn, another natural unprocessed whole grain, are high in polyphenols and fiber. If you go with microwave popcorn, look closely at the nutritional label before you pop, pop, pop your nutrition to smithereens.

16. Mozzarella sticks

“These are a good source of both protein and calcium, which is important for bone density as we age,” says Jordan Hill, lead registered dietitian for Top Nutrition Coaching and owner of Hill Health Nutrition in Denver. “The typical recommendation is three servings a day of calcium,” and cheese sticks are a relatively inexpensive (and snackable!) way to get one serving. Why is protein needed? Because we lose muscle mass as we age, Hill says, and our appetites start to decline, so we may be protein deficient. The Mayo Clinic says that calcium not only helps us maintain strong bones (to help prevent osteopenia and osteoporosis) but also benefits your heart and nerves.

17. Sauerkraut

“Sauerkraut is rich in probiotics that support gut health and provides vitamins like C and K,” Simpson says. It is also rich in fiber and antioxidants, which may protect against inflammatory diseases, the leading cause of death worldwide. “But it’s important to choose fresh, refrigerated options without added sugars, preservatives or vinegar, as vinegar indicates it wasn’t properly fermented to produce probiotics.” Add it as a tangy topping to sandwiches, salads or grain bowls for a boost of flavor and beneficial bacteria.

18. Chickpea or lentil pastas

Looking to swap your standard noodles for something a little healthier and heartier? “Chickpea or lentil pasta is a nutritious option for those over 50, providing plant-based protein and significantly more fiber than regular pasta to support muscle health and digestion,” Simpson says. However, she advises, “Due to the high fiber content, it’s essential to start with smaller portions to avoid digestive discomfort, especially if you’re not used to high-fiber foods.” And check the ingredient list, Farrell Allen says. Some chickpea pastas contain stabilizers, so ask your dietitian for healthy suggestions. Either enjoy pasta with a simple olive oil and garlic sauce or toss it with roasted vegetables for a nutrient- and protein-packed meal.

19. Dried fruit

“Dried fruit is high in fiber and antioxidants,” House says. “Prunes are known best for their gut health effects — relieving constipation — but also can help prevent bone loss in postmenopausal women, possibly due to polyphenols, vitamin K and potassium.” Adds Farrell Allen: “All dried fruits provide a concentrated source of sweetness along with vitamins/minerals such as potassium, magnesium and iron.” But it can be easy to overeat dried fruit, which has concentrated natural sugars that can stick to your teeth, says House, so stick to a ¼ cup serving of plain dried fruit or mix it into trail mix or granola.

Choose cereals with whole grains and fewer additives.

Sam Island

20. Cereal

“Cereals have gotten a bad rap because of artificial colors and added sugar, but not all cereals are created equal,” Hadley says. “Whole-grain cereals without those additives make a delicious and healthy breakfast that you can prepare with fruit, or top with an egg and mushrooms.” (The Center or Science in the Public Interest has a database that rates food additives from "safe" to "avoid.") All grains in the U.S. are fortified with B vitamins and iron, Farrell Allen says. And whole grains are high in fiber and plant phytochemicals that act as antioxidants in the body, House says. A 2023 analysis found that eating cereal is linked to a lower risk of obesity compared with other breakfasts or skipping breakfast. A few healthy cereal options to get you started: Cheerios, Bob’s Red Mill 10 grain hot cereal or Great River Milling’s Hot Cereal.

21. Protein powders

“If you’re struggling to get enough protein, it helps to have a convenient option like a protein powder,” Hill says. “You can blend it with fresh fruit or veggies like cauliflower or spinach in a smoothie, or add it to oatmeal or yogurt.” But she adds a couple of caveats: Protein powders (some flavored, some not) are meant as a supplement, not to replace something in your diet, and it’s important to make sure the powder has undergone third-party testing for added sugar and chemicals; look for logos from third-party certifying organizations (like Aegis, NSF, Informed Choice or BSCG) or ask your dietitian for suggestions.

22. Edamame, frozen or dried

“Edamame is a legume and a soy product, and it’s high in protein,” Hill says. It’s also full of B vitamins, fiber, potassium and magnesium. Find it in the freezer aisle and microwave or boil it for a quick side or snack. On the road? Pack an edamame snack pack — “it’s just like having dried fruit,” Hill says. Look for low- or no-salt varieties, and either eat as a snack or toss into soups, stir-fries or salads.

23. Tomato sauce — but check that label!

“Moms used to make this from scratch,” Farrell Allen says, “but jarred sauce provides ease at mealtimes.” These bottled sauces — make sure they’re low in sugar and salt —“allow us the benefits of tomatoes year round — think lycopene, vvitamin C and carotenoids, which help lower inflammation and decrease the risk of heart, skin and eye diseases.” Processed tomato products such as tomato juice and canned tomatoes have more lycopene than fresh. This nutrient has been found to help lower blood pressure and protect against prostate cancer. And if you’re mad about tomatoes, a healthy warm-weather option is salsa (without additives, so look for those in the refrigerated section of your grocery), Zeratsky says.

24. Kombucha and kefir

Kombucha, a fermented tea beverage, and kefir, a fermented milk, contain live probiotics, which help populate healthy gut bacteria. “Our gut talks to our brain,” Hill says, “and when our gut is healthy, it has positive impacts on our mood, how we digest food and how our immune system runs. It’s called the second brain for good reason.” A 2023 study indicated that kombucha may lower blood sugar levels in people with type 2 diabetes. Just make sure you get kombucha or kefir that is not loaded with extra sugar and other additives.

25. Olive oil

The monounsaturated fat found in olive oil, a mainstay of the healthy Mediterranean diet, helps decrease heart disease and inflammation that occurs in many chronic diseases, like diabetes, high blood fat levels and some cancers. And a 2024 study of more than 90,000 adults reported in JAMA Network Open found that consuming 7 grams or more a day of olive oil lowered the risk of dementia-related death by 28 percent. The new FDA rules also allow olive oil to be called healthy by manufacturers. Opt for extra-virgin varieties, which retain more nutrients. Use olive oil for sautéing, drizzling over salads or as a dip for whole-grain bread.

And a bonus option: Pureed pumpkin

This is a great source of vitamin A and flavor — but be sure you get pure pumpkin and not pumpkin pie filling, Zeratsky says. She suggests stirring it into hot cereal, plain yogurt, a smoothie, casseroles, soups or mac and cheese — or even using it as the filling in homemade ravioli.