Christine Palumbo

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October 29, 2018

“Processed” is not always a bad word

For many media pundits and the average consumer, the word processed should be spelled “j-u-n-k.” If only we stopped eating processed foods, the thinking goes, Americans would avoid illness and live forever.

Of course that’s not true. Yet the degree of processing counts. There are lightly processed foods and ultra-processed foods. The latter are highly processed foods of minimal nutritional value relative to calories.

One obvious example is soft drinks which have no nutrients, but lots of calories. Others include candy, packaged baked goods and processed meat products. Studies suggest ultra-processed foods contribute the highest amount of added sugar to the American diet and are linked to a variety of health issues.

Charles Derus Image

Virtually everything we eat is processed to some degree; even grains such as wheat or oats have to be treated in some way to be edible. Olives are another example. Direct from the tree, olives are inedible. While in Turkey a few years ago, I came across some olive trees and tested this for myself. The raw olive was shockingly bitter. Olives do need to be cured before eating!

Processing is important to make food safe, reduce food spoilage and more. Foods that are cooked, frozen, dried and fermented can be considered “processed.”

Minimally processed forms of produce – those that are frozen, dried or canned – are at least as healthful as fresh and sometimes even more so. Since the majority of fresh produce is picked before it reaches its full nutritional value and travels for days before it arrives at the grocery store, some nutrient levels diminish. Fruits and veggies destined for the freezer or cannery are allowed to fully ripen on the plant and packed soon after harvest which preserves peak flavor and nutrition.

Pixabay Image by Rita E

Cooking is another form of processing that can make a food more appealing and easier to digest. Cooking can also enhance nourishment. For example, cooked carrots have more beta carotene available to the body compared to raw.

Foods that benefit from light processing

Canned tomatoes. These are a well-known example. Heat processing tomatoes helps break down the walls of the plant, raising total antioxidant activity and lycopene content, enhancing the overall nutritional value. Lycopene is a carotenoid antioxidant thought to reduce the risk of certain cancers and to protect against heart disease. This benefit extends to tomato sauce, juice, paste and kid-friendly ketchup.

Pixabay Image by Rita E

Corn and spinach. Their antioxidants are boosted by heat, both in cooking and in heat processing. For example, lutein – found in corn, spinach and kale – is a nutrient that protects the eyes from macular degeneration.

Canned peaches. Surprisingly, canned peaches have significantly higher levels of vitamin C, antioxidants and folate compared to fresh peaches. While canning lowers vitamins A and E and total carotenoids, the amounts are comparable to fresh peaches throughout a three month shelf life.

You may be asking yourself, “What about the added sodium and sugar in canned vegetables and fruits?” Good question! They’re mainly found in the liquids. By draining and rinsing canned fruits and vegetables you can significantly reduce the sodium and sugar content. Most plain frozen produce have no added ingredients but do read the ingredient list to make sure.

Healthful processed foods

Canned and dried tomatoes: For pasta, soup, salads and stews.

Canned olives: Ditto.

Frozen edamame: For snacking, tossing into stir-frys and salads.

Frozen berries: For smoothies, oatmeal and yogurt.

Dried apricots: For tossing into trail mix, snacking.

Processed foods are key to our modern lives and they can make nutritious meals widely available. Having a freezer and pantry stocked with healthful lightly-processed foods makes it easy to put a meal on the table without a special shopping trip.

Personal note: I favor canned artichoke hearts for pasta and salads, canned tomatoes and whole grain cold and hot cereals.

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Welcome to my blog!


Christine M. Palumbo, MBA, RDN, FAND


You’ll find anything from seasonal nutrition advice to healthy eating for families to my take on the latest nutrition “buzz.” Feel free to comment or ask questions and I’ll do my best to respond. Please share this site with your friends and colleagues.

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Christine Palumbo Nutrition

5 days ago

Christine Palumbo Nutrition

www.everydayhealth.com/diet-nutrition/diet/mocktail-recipes-good-you-wont-believe-theyre-booze-fr... ... See MoreSee Less

10 Mocktail Recipes So Good You Won't Believe They're Booze-Free | Everyday Health

everydayhealth.com

Taking a break from drinking alcohol can help your liver function better and may help you realize if you’ve become dependent on alcohol. Start your own monthlong challenge with these tasty mocktail recipe ideas that are packed with flavor and nutrition!

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© 2019 · Christine M. Palumbo, MBA, RDN, FAND | Naperville, Ill. | 630.369.8495 | Disclosure

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Speaking Client List

Over 375 presentations, including several keynotes (partial list):

Corporate:

  • AAR Corporation
  • Abrasive Technologies
  • Ace Hardware Corporate Headquarters
  • Acres Enterprises
  • Ambrosi Corp.
  • American Association of Endodontists
  • American Association of Nurse Anesthetists
  • American Board of Pediatric Dentists
  • American Hotel Register
  • American Service Insurance
  • Arlington Automotive Services
  • Aquion
  • Associated Agencies
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  • Baker Tilly Virchow Krause
  • Barilla USA
  • Benet Academy
  • Berry Health Benefits Symposium
  • Blue Plate Catering
  • BP/ Amoco
  • Carol Stream Fire Department
  • CBS Radio’s Spring into Shape Expo
  • Chicago Dental Society
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  • Chicago Heart Association
  • Club of Indian Women
  • Countryside Associates
  • Crown Media/Hallmark Channel
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  • DuPage County Police Chiefs’ Secretaries Association
  • Entertainment Cruises
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  • Family Festival of Surprises
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  • Food Executive Women
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  • Girl Scouts of Fox Valley Council
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  • Illinois Alliance for the Aging
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  • International Truck and Engine Corp.
  • INX International Ink
  • Kellogg’s Marketing and Innovations Group
  • Lanco International
  • Land of Lincoln Soybean Association
  • Lawson Products
  • Lucent Technologies
  • Meeker-Magner Company
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  • Museum of Science & Industry
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  • Near North Health Service Corporation
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  • Norkol Converting
  • Northern Illinois University Graduate Colloquium
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  • Palos Community Hospital 30th Anniversary Keynote
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  • The Wooden Door Spa
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  • Ukrops Pharmacy Managers
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  • Zurich North America

Academy of Nutrition and Dietetics and its affiliates:

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  • Naperville YMCA
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  • Weber Shandwick
  • Weight Watchers
  • Welch’s

Spokesperson Client List

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  • American Plastics Council (Food Safety)
  • Bimbo Bakeries (Arnold/Oroweat/Brownberry)
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  • California Raisin Marketing Board
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  • Popchips
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  • SuperTarget
  • United States Soybean Board
  • Welch’s
  • Wrigley Healthcare
  • ZESPRI Kiwifruit
Speaking

Cutting-edge nutrition that’s easy to understand

Topics for Groups

•  Making Positive Changes That Stick: Five Steps to Moving Out of That Cycle You’re Stuck In
• Supermarket Smarts: Avoid Food Marketers’ Tricks and Traps
• Anti-Stress Eating
• Cut the Fad Out of Diets: Select the Best Plan for You
• Defensive Dining: How to Eat Out & Keep Your Waistline
• Foods You Think Are Healthy….That Really Aren’t
• Forever Young: What You Can (& Can’t) Do To Slow the Aging Process
• How to Energize Your Life
• Is Your Job Making You Fat/Diet Wreckers in Your Desk
• Meal Solutions for Busy People
• Power Foods for Heart Health
• The Healthy Refrigerator: Stock Yours to Guarantee Nutritious Eating
• Top Five Nutrition Myths for Kids
• Top Ten Nutrition Strategies for Better Health

Specifically for Health Professionals
• Becoming an Expert Communicator: Making Communications Concise, Clear and Compelling
• Image 2020: What You Need for Professional Success
• Making Connections: Relationship Building for Career Success
• Engaging Readers: Nutrition Writing that Shines
• Keeping Current: Make Today’s Nutrition and Food Trends Work for You
• If the Media Calls: Are You Ready?

Corporate Consuling
Christine consults with public relations firms, food companies, restaurants, and not-for-profits.

She is available for:
• Developing nutrition education materials
• Spokesperson
• Exhibiting at professional meetings
• Writing/Marketing/PR
• Partnering with you on special projects
• Ideation sessions

Past clients
Over 500 presentations including Academy of Nutrition and Dietetics and many of its affiliates, AAR Corporation,  Ace Hardware Corporate Headquarters, American Association of Endodontists, American Association of Nurse Anesthetists, American Board of Pediatric Dentists, Baker Tilly Virchow Krause, Barilla USA, Berry Health Benefits Symposium, BP/ Amoco, Chicago Dental Society, Crown Media/Hallmark Channel, Discover Card Services, Entertainment Cruises, Feeding America, International Truck and Engine Corp., Kellogg’s Marketing and Innovations Group, Lucent Technologies, Mobil Oil, National Association of REALTORS, Navistar, Unilever Food Solutions, United Healthcare, YMCA of the USA, Zurich North America.
Full list available upon request.

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