How to Make Safer Choices When Buying Packaged or Processed Foods

In an age of increasingly busy lifestyles, packaged and processed foods have become a convenient staple for many. Yet, beneath the ease lies a growing awareness among consumers about what they’re actually putting into their bodies. This shift towards health consciousness is evident globally. 

For instance, Statista Consumer Insights reveals that 50 percent of Americans actively strive to eat healthily. This sentiment is surprisingly prevalent across generations, with 58 percent of Baby Boomers and 44 percent of Gen Z reporting similar efforts. 

This widespread desire for healthier eating underscores the critical need for informed choices when navigating supermarket aisles. 

This article explores practical strategies for identifying safer packaged and processed foods, helping you shop smarter and eat with confidence.

Read Ingredient Labels Carefully

One of the most effective ways to make safer choices when buying packaged foods is to read the ingredients and nutrition labels. Many processed products contain artificial additives, high sodium, added sugars, and trans fats, all linked to chronic health issues. 

Preservatives such as BHA, BHT, and sulfites may also trigger reactions in sensitive individuals. Learning to identify and avoid these ingredients helps reduce your exposure to potentially harmful substances.

According to Real Simple, dietitians recommend starting with the serving size and servings per container to understand the portion that the nutritional information reflects. Then examine total fat, calories,  fiber, carbohydrates, and protein per serving, followed by saturated fat, sodium, and added sugars. Lastly, scan the ingredients for artificial colors, flavors, or preservatives.

Personal health concerns should also guide your choices. For example, those managing diabetes should watch sugar and carbs, while individuals with gastrointestinal issues may need to monitor fiber intake. Fewer, recognizable ingredients often signal a cleaner, safer product.

Be Aware of Hidden Contaminants 

Beyond the obvious ingredients listed on a label, packaged foods can harbor hidden contaminants that pose serious health risks. These often include chemicals used in processing or introduced through packaging. 

For instance, phthalates can leach from plastic packaging into food, and PFAS “forever chemicals” are found in grease-resistant wrappers. Even microplastics can enter our food chain from packaging breakdown, with studies indicating significant annual consumption by individuals.

One significant and lesser-known chemical concern is ethylene oxide (EtO). This highly effective sterilizing agent is widely used for spices, herbs, seeds, and other dry foods prone to microbial contamination. 

TorHoerman Law notes that while EtO is effective at eliminating bacteria, yeast, and mold, it is classified as a human carcinogen. Repeated exposure to even low levels of EtO has been associated with increased risks of cancer as well as other serious health issues.

Many consumers are unaware that non-organic or imported packaged foods may be treated with EtO to meet regulatory safety standards. The potential dangers of this chemical have led to the filing of the ethylene oxide lawsuit. These claims allege that companies negligently exposed individuals to a known carcinogen.

Choose Certified Organic When Possible

Choosing certified organic foods is a practical way to reduce your exposure to synthetic preservatives, pesticides, and chemical fumigants used in conventional food production. Certifications like USDA Organic ensure that the food is grown and processed without most synthetic chemicals or genetic modification. 

This is especially relevant for items such as grains, seeds, and spices, which are sometimes treated with chemical agents.

While organic foods aren’t necessarily more nutritious, they are less likely to contain harmful residues and additives. The rising demand for cleaner food choices reflects this shift in awareness.

According to Towards FnB, the organic food market is projected to grow from USD 253.96 billion in 2025 to nearly USD 660.25 billion by 2034, with a CAGR of 11.20%. North America led the global market in 2024, holding the largest share at 45%, underscoring strong consumer interest in organic options.

Understand the Role of Food Processing Methods

Food processing methods greatly influence both the nutritional quality and safety of packaged foods. Techniques such as canning, ultra-high-temperature (UHT) sterilization, and chemical fumigation can degrade essential nutrients like vitamins C and B. 

Some processes also introduce new compounds—some beneficial, others potentially harmful. For instance, thermal processing can reduce heat-sensitive vitamins, while mechanical methods like milling often strip away fiber and vital minerals.

However, not all processing is detrimental. Fermentation, for example, enhances nutrient bioavailability and introduces beneficial probiotics. Choosing minimally processed options, like frozen fruits and vegetables, can preserve more nutrients than canned varieties that often contain added preservatives.

Moreover, according to Frontiers, innovative processing techniques are helping improve access to indigenous foods. Tools like solar dryers and vacuum fryers preserve color and nutrients such as vitamin C and β-carotene while producing appealing textures. Additionally, indigenous communities are increasingly partnering with food companies to bring traditional foods to broader markets.

Look Beyond the “Healthy” Label

Don’t let catchy phrases like “natural,” “low fat,” or “gluten-free” on packaging fool you. These labels often don’t reflect a product’s overall health value. Many foods marketed as healthy still contain excessive sugar, sodium, or artificial additives. While “natural” sounds appealing, it’s an unregulated term with no defined nutritional standards.

According to WebMD, our brains are wired to take mental shortcuts. Marketing experts explain that we’re “cognitive misers”—we often rely on visual cues rather than deep analysis. Just seeing fruits or vegetables on a package can trigger an unconscious association with health.

Dr. Anna Grummon adds that claims like “high fiber” or “low fat” can significantly influence purchasing decisions, even when two products are nutritionally identical.

To make informed choices, look past the buzzwords. Prioritize brands that are transparent about ingredient sourcing, third-party testing, and clean manufacturing practices.

Frequently Asked Questions

Are all processed foods unhealthy?

Not all processed foods are unhealthy. Some, like frozen vegetables, pasteurized milk, and whole-grain bread, retain their nutritional value and offer convenience. It’s highly processed foods with added sugars, sodium, and artificial ingredients that pose health risks. The key is to choose minimally processed options with simple, recognizable ingredients.

How to stop craving processed foods?

To stop craving processed foods, gradually replace them with whole, nutrient-dense options. Stay hydrated, eat balanced meals with protein and fiber, and manage stress, which often triggers cravings. Get enough sleep and limit exposure to food advertisements. Over time, your taste buds and habits adjust to healthier choices.

How can we avoid processed and packaged food?

To avoid processed and packaged foods, focus on whole, fresh ingredients like fruits, vegetables, whole grains, and lean proteins. Cook meals at home, plan ahead to reduce convenience cravings, and shop the perimeter of grocery stores where fresh items are typically located. Prioritize simplicity and transparency.

Making safer choices when buying packaged foods is not about avoiding all convenience, but about being informed and vigilant. By following the steps outlined in the article, you can better protect your health and make empowered decisions at the grocery store. With a little extra attention, you can enjoy the benefits of packaged foods without compromising your well-being.