What are some examples of packaged food that are healthy?

In the minds of a consumer, for packaged food top of the mind range goes for canned to pachakged food, snacks to bevereages by known companies or brands, it is very hardly a consumer would try a new entrant without even a little thought, as packaged typically are convenient or instant food that need minimum or no preparartion, there is always a risk or they take that risk knowingly its for their convenience for an example a cola versus a fresh juice, in more occasions consumed for the same need, but the want overpowers the need.. yes its convenient and and tastes good (factors of want) it quenches thirst and but I know its not healthy.. (need satisfied with a risk in health)..  yes, there is extensive researches have been going on for healthy packaged food my belief the risk of unhealthy convenience will remain for long, few products such as dried, frozen and canned food I beleive are in the forefront in this segment as healthy, in our part of the world such south asia if the brand is not known it is wise to check if the company certfied with GMP, ISO22000 or if its in Sri Lanka also wit SLS for the try out.  Also products with Kraft (brown) paper (usually has foiled package within to retain freshness) generally products with this package are considered Green Products with initiatives to lower carbon footprints, products in jars, products with appeal for Green initiatives, products using 100% bio degradable packaging however, a qualified nutrtionists recommendation here may be the best to identify.. 

I really appreciate food package service because of the convinience it afford to our busy life style.I would consider healthy foods ones that are as close to nature as possible. That would mean foods that aren't highly processed or adulterated means also doesn't have too many additives.Some researchers consider The term "healthy" should be used in a way that points the consumer to those food products that are, more or less, unadulterated and unprocessed and contain ingredients they can identify. A long list of unrecognizable ingredients should be cause for concern.  For example, I think it would be perfectly acceptable to call popcorn kernels a "healthy" food item, but not microwavable popcorn with trans fats and salt added. You could call trail mix that contains a mixture of dried fruits and nuts a healthy food, but not trail mix that is primarily chocolate with a smattering of nuts in it.Read food labels. This is the best way to know exactly what’s in a processed food. Choose products without a lot of sodium, added sugars, and unhealthy fats. Learn what to look for in the Nutrition Facts label, ingredients list and other package claims.Enjoy frozen and canned produce. Frozen and canned fruits and vegetables are convenient and affordable options that can be just as nutritious as fresh. Look for varieties without salty sauces and sugary syrups. Compare label info and choose items with the lowest amounts of sodium and added sugars.As produce specialist i beleive that eating package fruits,vegetables,fish... shoul be in season also for better health.

water for drink, light food that does not make you full with vegetables and yougurt, natural sweetened fruits. 

Eating a balanced diet rich in fruits, vegetables, lean proteins, healthy fats, whole grains, nuts and legumes provides you with the nutrients required for optimal energy levels, a strong immune system and healthy internal organs. In addition, consuming the right foods can help protect you from a plethora of the most common chronic diseases, including heart disease, stroke and Type 2 diabetes, as well as obesity, which is a major risk factor for disease.

Many probiotic and prebiotic foods are healthy and they are usually packaged. 

A new scientific study concluded that

 Canned foods are similar to fresh and chilled foods and, in some cases, more useful, according to a new scientific study. The University of Michigan researchers found that canned tomatoes contain additional amounts of vitamin B, in addition to lycopene, which is thought to contribute to reducing the risk of cancer. High quality nutrition The researchers also found that the canning process makes the fiber more soluble in vegetables such as beans, thus providing added value to the food, as well as canned foods are available at prices about 20% less than the cost of fresh vegetables, and the price of almost frozen. Steffen Miller says canned fruits and vegetables provide high-quality nutrition to Americans, regardless of income and geography, considering that canned foods provide a healthy and balanced solution for citizens throughout the year. The researchers analyzed the nutritional value of 8 kinds of vegetables and 10 kinds of fruits and compared canned, fresh and frozen foods. They found that vegetables offered the same nutritional value regardless of how they were packaged or packaged, although they were less expensive. With massive population growth and declining food resources, researchers believe that canned foods provide less expensive and more cost-effective food for people in developing societies. The elimination of diseases and the process of packaging vegetables and fruits are processed after high temperatures, which leads to the elimination of all microorganisms responsible for some diseases. However, the only negative factor that may limit the use of canned food according to the study is that it contains high salt content.

- Canned foods are excellent sources of vegetables, fruits, legumes and some types of fish, and most of these foods are manufactured in the factory immediately after harvested from the farm to maintain the high quality of the product in terms of color, taste and nutritional value and therefore may contain more nutrients than food in Our refrigerator for a month or in the vegetable shop for weeks.

 - Through processing, canned food is exposed to a high temperature in which all organisms are killed and enzymes that damage the food are destroyed. Therefore, these foods are kept for long periods without being damaged until they are opened. Some canned foods contain higher nutrients than fresh foods. For example, lycopene in tomatoes, an antioxidant that prevents cell damage and protects against diseases, was found to be more in canned tomatoes and tomato paste than fresh tomatoes.

 - Some elements found naturally in food negatively affect the extraction of nutrients in the body is deactivated while exposing the food product to high temperature, which increases the value of the product canned food, for example exposure of red beans to the heat neutralizes the effect of hemagglutinin, which works on blood clotting, However, water-soluble vitamins such as vitamins B and vitamin C are lost during the manufacture of canned foods due to heat and the transfer of these vitamins to the liquid in the box.

 - Always try to read the label on the box to read the ingredients and nutritional information of the product and attention to the following: 

- The disadvantage of canned foods is that they contain a high amount of salt, which was found to be closely related to heart disease. You suffer from high blood pressure. Be careful if the salt or sodium is present in the ingredients and be sure to get rid of water in the box and rinse the food with water to get rid of Of salt residues This process reduces 40% of the amount of salt, and if you do not suffer from problems of high blood pressure, you can keep water and use in cooking it contains a high amount of nutrients also. - If you are suffering from diabetes, avoid packaged foods that contain sugar, for example, when eating canned fruits, choose to choose fruits preserved in their juice and not saved in sugar, they contain less amount of sugar and eat only fruit pieces,

 - Some types of canned foods such as meat contain nitrate, which is a carcinogen, so we must avoid these canned meat in addition to it contains a high amount of saturated fat and salts.

 - It is very important to refer to what the recent studies have established that there is a substance dangerous to health filtered from the lining of the box to the food contained within it and the substance is called bisphenol A.BPA, which has been the number of researchers to conduct experiments to study the impact on some experimental animals , And experiments have shown that this substance affects the growth of the brain, reproductive system and many other devices in the fetus or impede it.

 - The substance of "D-phenol A", especially in the manufacture of bottles of water, plastic bottles (bottles), food cans lining and refreshments and dental fillings, as well as medical tools, sports equipment, and CDs, the problem of this article does not settle in place, And move from cans linings to foods or refreshments. In contrast, there are other studies that deny the responsibility of the substance «diphanol A» to harm the human. In a recent study in the United States, the human body could deactivate or excrete dibenol A faster, so the Food and Drug Administration (FDA) declared that, based on all available evidence, it saw no reason to stop the use of diphanol a for food It is safe because it has not yet been established conclusively that this substance can have harm to health, and the problem does not end if we avoid canned food, if we replace it with fresh, it is under interrogation because it contains hormones, drugs and pesticides. Canned food helps us to easily follow a healthy diet for easy preparation. Most of them are ready to eat or pre-cooked. They do not need to be prepared and easy to carry. They are transported from one place to another and have a low price compared to fresh foods, and the positives of canned foods give us the opportunity to get food in different seasons. And give us the opportunity to get food that is not always available in fresh form such as some types of fish such as tuna and sardines, and some types of vegetables and fruits. When selecting canned food, check the expiration date and the box should not be exposed to blows or breakage. Make sure that the top of the box is facing down. If there is an inflatable tray, it should be disposed of immediately, and the canned food should be kept in a cool dry place. Open it,

Canned foods are essential in making all kinds of dishes easy to use and can be stored for a long time without spoiling, so keep these in your Kitchen cupboard ! 

1- Tuna: It is one of the most widely used canals, which allows you to benefit from the benefits of fish without having to prepare freshly at home. For a quick meal, take it with olive oil and sour juice only, or add it to salads such as pasta salad, tuna, tomato or sandwiches such as tuna and egg sandwich. 

2 - Peas and carrots: Delicious vegetables are the best solution if your time is tight. They are boiled and ready to be used in salads or in many main dishes such as rice stew or chicken with vegetables

. 3. Tomato sauce: Use the tomato sauce to prepare a variety of foods. It gives a special flavor to your dishes such as pasta with cheese shells, Italian tomato sauce or chicken with tomato sauce and curry! Keep a few containers in your closet always to use when preparing them at home is impossible for time constraints.

4- Corn Canned corn is two types: conventional corn grain and small corn syrup. Wash it thoroughly before use, and first serve the corn syrup with butter, spices or oatmeal with vegetables, while the second type is used in the Chinese meat dish with vegetables. 

5- chickpeas The use of canned chickpeas is multiple and provides Add the garlic, tahini and sour juice to get the hummus appetizers with the traditional tahini, or season with the lemon juice and olive oil in the tasty balilah dish. Also, you can add it to  Soup and salad. 

6. Fruit Not all kinds of fruits are available in all seasons. In this case, it is best to use canned fruits such as pineapple or peach, ideal for preparing fruit salad, or for filling a cake or tart.

7-Beans of all kinds :

Rich in fiber and quick preparation for the authorities or cooked with sauce or gravy.

Bean is one of the most leguminous foods that many people desire. It is worth mentioning that it contains many nutritional values. It is rich in protein, folic acid, complex carbohydrates, iron and fiber. Since beans are seasonal plants, they can be obtained at all times by keeping them and storing them in more than one way. One of the most important ways of preserving them is to hold them for the longest time. It also contains lecithin; It can only be discarded when the beans are cooked properly.