15 Processed Foods These Dietitians Actually Want You to Eat

"We don't often think of flour as processed, but a high-quality whole wheat flour is just a ground-up version of the grain itself," Natalie Rizzo, MS, RD, told POPSUGAR. "The Bob's Red Mill Flour ($13 on Amazon) is a stone-ground whole wheat, and the end product has the nutritious bran and germ from the wheat intact. That means it has just as much protein and fiber as a slice of 100% whole wheat bread."

"With just four ingredients — organic sprouted corn, filtered water, sea salt, and lime — these Food For Life Sprouted Corn Tortillas ($4 on Amazon Fresh) are the best tortillas you can buy on the market," Diana Licalzi, MS, RDN, told POPSUGAR. "They contain no preservatives, natural flavors, or additives, which are often found in tortillas. Tip: microwave the tortillas for 10 to 15 seconds before using to avoid breaking."

"Hummus is one of my all-around favorite processed foods," Erica Mouch, RDN, CD, LD, and Arivale coach, told POPSUGAR. "It's high in fiber, low in sugar, and often a short ingredient list." She recommends the Mediterranean hummus from Trader Joe's, but if you're not near a TJ's, you can order Sabra Classic Hummus ($4) on Amazon Fresh.

"These little crackers pack quite the health punch," Diana said. "For a cracker, they're a great source of fiber, protein, and healthy fats, plus they have no added sugar. They are relatively low in calories too; 13 crackers only have 140 calories. The ingredients are simple and understandable with no added oils. Bonus: they're organic and gluten-free."

Order some Mary's Gone Crackers Original Crackers ($5) on Amazon.

"Guacamole is a great source of heart-healthy fats and fiber," Erica said. "Although it is typically paired with chips, try it with raw carrot coins or cucumbers for a lighter take."

If you must enjoy guacamole with chips, Erica suggested Beanitos White Bean Chips ($16 for a pack of six on Amazon). "These are higher in fiber than most chips and higher in protein than most tortilla chips thanks to the beans," she said.

Although they are minimally processed, canned beans are technically a processed food. They can also be a staple in a healthy diet. Carol Aguirre, MS, RD, LDN, recommended canned beans ($1 on Amazon) because they are a great protein source. She said they are great paired with instant brown rice.

"Once you have four percent yogurt, it's really hard to go back to the regular stuff," Natalie said. "It's made with whole milk, so it's really rich and creamy, and the vanilla variety of Siggi's four percent has just eight grams of sugar, 12 grams of protein, and 130 calories."

Buy Siggi's Vanilla 4% Yogurt ($2) on Amazon Fresh.

"I don't think all of its other products (e.g., nutritional mixes) fit the bill for healthy processed foods, but this protein powder is a great option," Erica said. "The list of ingredients is shorter than a number of other protein powders and I love that it is plant0based."

Buy Orgain Organic Plant-Based Protein Powder ($21) on Amazon.

"Not only do these crackers taste really yummy, but they are only made with a few simple ingredients," Natalie said. "With almonds, sunflower seeds, and flax seeds serving as the primary ingredients, these flours are gluten-free (for anyone who follows that type of eating pattern), and they have three grams of protein per serving!"

Buy Simple Mills Fine Ground Sea Salt Almond Flour Crackers ($24 for a pack of six) on Amazon.

Carol recommended canned salmon because it is a great source of protein and calcium. Plus, it's shelf stable!

Buy Safe Catch Wild Pink Salmon, No Salt Added ($27 for a pack of six) on Amazon.

"Although these may be 'processed,' the Kind protein bars use protein from real foods," Natalie said. "Each bar has plenty of healthy fats from the nuts, 12 grams of protein, and no artificial sweeteners. They taste good and won't make you feel terrible!"

Buy Kind Protein Bars, Toasted Caramel Nut ($17 for a box of 12) on Amazon.

"Out of all the crazy fancy brands of peanut butter on the market, this simple one is my favorite," Natalie said. "It's just ground-up peanuts and salt, and it tastes so good. Plus, it's totally affordable and something you can feel good about eating and feeding your family!"

Buy Smucker's Natural Peanut Butter, Creamy ($27 for a pack of six) on Amazon.

Sauerkraut is packed with healthy probiotics that will feed your gut bacteria. "I love adding sauerkraut to my sandwiches or salads," Erica said. "It adds a nice tang and bite and is healthy for my gut."

Buy Eden Foods Organic Sauerkraut ($9) on Amazon.

Carol says low-fat string cheese is a great snack when it's combined with cherry tomatoes or peppers.

Buy Sargento Light String Cheese ($5) on Amazon Fresh.