25 Processed Foods That Are Actually Good for You

Not everything that comes in a can, bag or box wreaks havoc on your diet

Alison Gwinn,

Updated June 09, 2026

AARP

Reviewed by

Bethany Agusala, M.D.

Comments

Updated June 09, 2026

illustrated gif of someone looking grocery shelves

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Key takeaways

Not all processed foods are unhealthy; many minimally processed options can support good nutrition.
Ultra-processed foods are linked to higher risks of cancer, diabetes, heart disease and dementia.
Reading labels and choosing low-sugar, low-sodium options helps you choose healthier options.

Processed foods are all bad news, right? Not necessarily.

To be sure, salty chips, frozen pizza and sugary sodas and cereals aren’t nutritional all-stars. In fact, more than 70 percent of the sodium in the typical American diet comes from packaged and prepared foods, according to the U.S. Food and Drug Administration (FDA).

Americans love their processed foods, and older adults are no exception. People over 60 got nearly 52 percent of their calories from ultra-processed foods from 2021 to 2023, according to data from the U.S. Centers for Disease Control and Prevention.

But consuming ultra-processed foods, which contain more additives than whole and minimally processed foods, poses health risks, the Cleveland Clinic reports. And according to a 2023 report from the University of Michigan’s National Poll on Healthy Aging (supported by AARP), 13 percent of people ages 50 to 80 — especially women and those who are socially isolated, overweight or in fair or poor health — were actually addicted to processed foods.

That’s concerning, because recent studies have linked highly processed foods to a greater overall risk of cancer, dementia and type 2 diabetes. And a major study presented this year to the American College of Cardiology found that people who consume more than nine servings a day of ultra-processed foods had a 67 percent higher risk of heart attack, stroke and death from heart disease than those who ate about one serving daily.

But there are plenty of healthy options — if you’re choosy and make it a habit to read ingredient lists.

What is a processed food?

Not all processed foods are alike. According to the U.S. Department of Agriculture, processed foods are any raw agricultural commodities that have been altered from their original state. That can include cutting, drying, freezing, pasteurizing or packaging.

The Academy of Nutrition and Dietetics places these foods on a continuum, says registered dietitian Nancy Farrell Allen, assistant professor at the Rosalind Franklin University College of Health Professions. Those that are minimally processed, like bagged spinach, eggs, oats, pasta and plain roasted nuts; processed at their peak, like canned tomatoes, tuna, frozen fruit and freshly made bread; and ultra-processed foods, which contain processed ingredients or additives for taste or convenience, such as flavored yogurts, salad dressings, packaged crackers and cookies, chips, deli meat, soy burgers, ready-to-eat meals, frozen pizza and soft drinks. That last group is the one many doctors and researchers say you should avoid.

Keep those guidelines in mind the next time you’re at the grocery, and fill your cart with these 25 good-for-you processed foods.

1. Dairy, soy milk or filtered milk

Yes, milk is processed (hello, Louis Pasteur!), but that’s a good thing. “I’m an advocate for dairy milk. It’s natural, and it provides roughly a dozen nutrients and antioxidants that nourish and heal our bodies,” says Farrell Allen. As for soy milk, “It’s similar in protein content to cow’s milk and is usually fortified with vitamin D and calcium,” says Stephanie Crabtree, a Florida-based registered dietitian helping adults prevent chronic disease through real-food nutrition.

One caveat: Look for organic soy milk, with no sugar or artificial sweeteners. A third healthy option for older adults is ultra-filtered milk, which has more concentrated protein and less or no lactose, according to Katherine Zeratsky, a registered dietitian nutritionist at the Mayo Clinic.

2. Greek yogurt

“Greek yogurt contains probiotics that support gut health, protein to support muscle repair, and calcium for bone health,” says Cassandra Padula Burke, a registered dietitian nutritionist, certified triathlon and endurance coach, and owner of Catalyst Nutrition & Performance, in Maryland.

Some research has shown that probiotics may help cognitive function, elevate mood and lower anxiety. But choose plain Greek yogurt over a sugary, flavored variety that’s like a candy bar! Swap in Greek yogurt for sour cream in burrito bowls, or make it a yummy snack topped with fruit, for fiber, or walnuts, for a dose of heart-healthy omega-3 fatty acids, Farrell Allen recommends. It can also be a good substitute for mayo in tuna or chicken salad.

3. Packaged salads

Need a weekday time-saver from the produce aisle? Packaged salads might be just the ticket. “Prewashed greens hit the mark as a shortcut for getting more veggies in your diet,” Burke says. “A balanced diet containing fiber-rich vegetables not only helps reduce the risk of heart disease but also helps us maintain a healthy weight.”

Skip the toppings and dressing included in the packages, and add some grilled chicken or canned tuna and a low-sugar vinaigrette for a quick, nutrient-dense meal.

Beans are a great source of both fiber and protein.

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4. Canned beans

“Beans are loaded with plant-based protein and essential minerals like iron and magnesium, supporting heart and gut health,” Simpson says. Look for low-sodium versions, or rinse beans in water for a few seconds — doing so can reduce the sodium by 40 percent, says Christine Rosenbloom, a registered dietitian nutritionist, coauthor of Food & Fitness After 50 and blogger at Fit to Eat. “Beans are a fantastic source of dietary fiber, which can lower blood cholesterol levels and protect against colon cancer and type 2 diabetes,” says Jennifer House, a registered dietitian in Alberta, Canada. According to the Cleveland Clinic, beans also keep us full, helping control weight gain.

Add them to soups, salads, bowls and tacos to keep you feeling satisfied. (For ways to cook them, see Flavorful, Protein-Packed White Bean Recipes.)

5. Frozen or canned fish

The American Heart Association recommends consuming two 3-ounce servings of fish (preferably fatty fish like salmon, herring, mackerel, bluefin tuna, anchovies and sardines) a week. And a 2024 study in The American Journal of Clinical Nutrition found better cognitive function in older adults who consumed fish.

Unless you’re bagging your own trout, frozen fish (usually frozen on boats right after the catch) can be as good as fresh. “Frozen or canned fish is an excellent source of high-quality protein and omega-3 fatty acids, which support heart and joint health,” says Simpson.

According to the FDA, the healthiest seafood in terms of mercury levels includes anchovies, clams, haddock, flounder, oysters, tilapia, shrimp, scallops and canned light tuna. (If you have questions about specific fish species, check out FDA.gov/fishadvice.)

Look for plain varieties that have either no or reduced salt and no breading or sauces. Canned fish in water has a lower fat content and fewer calories, if that is a concern. Use the fish in tacos, casseroles and meat salads, or as a topping on veggie salads.

6. 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. They are also packed with fats and antioxidants that can help protect the brain.

A large review published in Food & Nutrition Research in 2023 confirmed that eating nuts and seeds was associated with a lower risk of cardiovascular and coronary heart disease, and lower total and LDL cholesterol.

You can blend seeds like hemp hearts, flaxseeds 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 an issue.

7. 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 The Integrative Center for IBS and SIBO 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, says Woodson. 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, advises Simpson.

8. 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.” 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. An international analysis codirected by researchers from Johns Hopkins Medicine and published in 2024 found that soy isoflavones were associated with a 26 percent lower risk of breast cancer recurrence, especially in postmenopausal women.

Use tofu as a replacement for meat, and season it to add flavor (tofu itself is bland).

Remove skin to make a rotisserie chicken healthier.

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9. Rotisserie chicken

“This is a convenient, protein-rich option that supports muscle maintenance and makes meal prep easy,” Simpson says. To keep chicken healthier, remove the skin to reduce sodium and saturated fat. Shred the chicken into salads, soups or grain bowls for quick and versatile meals. A Chinese study published in 2025 by Frontiers in Nutrition found that eating amino acid–rich animal proteins found in foods like chicken was linked to a lower risk of muscle loss in adults 55 and older.

10. 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,” says Farrell Allen. Choose varieties labeled “low sodium” or “no salt added,” advises Burke. 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 suggests.

11. 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 more than 48,000 men and women found that eating whole grains extended their life expectancy. Stick with plain brown rice and season it with dried herbs and spices; packaged and pre-seasoned varieties often contain more sodium and other additives. Pair brown rice (which has more beneficial nutrients than white rice, says Haley) 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.

12. 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. A study published in 2025 in Preventive Nutrition and Food Science found that instant pumpkin soup improved antioxidant capacity in older adults, and a 2024 review in Foods found that pumpkin was rich in fiber, carotenoids, vitamin C and polyphenols. Zeratsky suggests stirring pumpkin into hot cereal, plain yogurt, a smoothie, casseroles, soups or mac and cheese — or even using it as the filling in homemade ravioli.

13. 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 as a dip while providing essential fiber, protein and necessary fats in a form that’s gentle on aging digestive systems.”

A 2025 global study out of the University of Sydney found that countries that consume more plant-based proteins, like the chickpeas in hummus, had longer life expectancies. Hummus can be a great substitute for mayonnaise on sandwiches, pairs well with 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, says Burke. But read the label first to check for unhealthy additives.

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

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14. Popcorn

Remember when we popped our own popcorn on the stovetop as kids? We 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. The Cleveland Clinic points out that popcorn not only boosts gut health, it also helps manage blood sugar and lowers cholesterol and blood pressure. If you go with microwave popcorn, look closely at the nutritional label before you pop, pop, pop your nutrition into smithereens.

15. Mozzarella sticks

“These are a good source of both protein and calcium, which is important for bone density as we age,” says Jordan Hill, a registered dietitian for Top Nutrition Coaching in Denver. “The typical recommendation is three servings a day of calcium,” and these sticks are an inexpensive (and snackable) way to get one serving. Why is protein needed? Because we lose muscle mass as we age, Hill says, and our appetite starts 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 our heart and nerves. Prefer your cheese to be higher in fat? A 25-year Swedish study of nearly 28,000 adults that was published in 2025 in the journal Neurology found a surprising link between full-fat dairy and a reduced dementia risk.

16. 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. A 2025 study from the University of California at Davis noted sauerkraut’s possible ability to protect our gut, supporting digestion. “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,” says Simpson. Add sauerkraut as a tangy topping to sandwiches, salads or grain bowls for a boost of flavor and beneficial bacteria.

17. 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.

18. 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, because the concentrated natural sugars 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.

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19. 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 for 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. Consider hot cereal as well. A few healthy options to get you started: Cheerios, Bob’s Red Mill 10 Grain Hot Cereal or Great River Milling’s Hot Cereal.

20. 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 such as Aegis, NSF, Informed Choice or the Banned Substances Control Group (BSCG), or ask your dietitian for suggestions.

21. 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. And an analysis published in 2025 in the The Journal of Nutrition linked the high isoflavones in soy to a lower risk of cardiovascular, respiratory disease and cancer deaths.

Find it in the freezer aisle, and microwave or boil it for a quick side dish. Look for low- or no-salt varieties, and toss into soups, stir-fries or salads. On the road? Pack an edamame snack pack — “It’s just like having dried fruit,” Hill says.

22. 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, vitamin 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 contain more lycopene than fresh. This nutrient has been found to help lower blood pressure and protect against prostate cancer.

23. Salsa

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. Veggies give a quick hit of fiber, vitamins and antioxidants, says Alyssa Simpson, a registered dietitian and certified gastrointestinal nutritionist in Phoenix. According to the Academy of Nutrition and Dietetics, eating a variety of vegetables regularly could protect against heart disease and some cancers. To make this snack doubly healthy, dip precut carrots, broccoli, brussels sprouts or snow peas into the salsa.

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 study reported in Frontiers in Nutrition in 2023 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 (or make your own).

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 study of more than 90,000 adults reported in 2024 in JAMA Network Open found that consuming 7 grams of olive oil each day lowered the risk of dementia-related death by 28 percent. Under an updated FDA rule, olive oil is allowed to be called “healthy” by manufacturers. Opt for extra-virgin varieties, which retain more nutrients (and have been shown, in a recent Spanish study, to boost cognition and gut bacteria better than the refined kind).

Use olive oil for sautéing, drizzling over salads or as a dip for whole-grain bread

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The key takeaways were created with the assistance of generative AI. An AARP editor reviewed and refined the content for accuracy and clarity.

Alison Gwinn is a contributing writer and health reporter and a longtime editor at such publications as The New York Times, O: The Oprah Magazine, Women’s Health, InStyle and Entertainment Weekly.

Bethany Agusala, M.D., is an assistant professor of Internal Medicine at University of Texas Southwestern (UTSW). She completed her undergraduate and medical school residency at the University of Michigan and her internal medicine residency at Northwestern University and became board certified in Internal Medicine. Her professional interests are focused on identifying and treating the root causes of chronic illnesses such as obesity, diabetes, hypertension and heart disease, becoming board certified in lifestyle medicine.