Instant noodles, mac and cheese and boxes of cereal are pantry staples for a few reasons theyre relatively low-cost and they can be prepared in a pinch.

Though current diet culture leads us to believe that anything not cooked fresh or labeled organic is unhealthy, nutrition experts said that relying on packaged foods occasionally is not only realistic but isnt so terrible, either at least when its done mindfully.

Add, not subtract is the golden rule

The add, not subtract approach to eating encourages adding more wholesome ingredients like vegetables, whole grains and lean proteins into your snacks and meals, rather than restricting or eliminating certain items.

As a whole, we including nutritionists, scientists and health influencers have scared people into believing that any food that comes out of a box or bag is bad, said certified nutritionist and clinical dietician Kylie Bensley . However, combining the worlds of both fresh and packaged foods can serve you well. As a dietitian, I incorporate packaged foods frequently into our family meals.

Packaged foods arent just about convenience. They also offer the perk of enjoying your favorite fruits and veggies year-round. Plus, with portion-controlled servings, packaged foods can help reduce waste by preventing overbuying and spoilage of fresh ingredients.

The add, not subtract approach gives you the freedom to enjoy these foods occasionally without guilt or restriction. Cutting out certain foods can lead to feelings of deprivation, making you fixate on whats off-limits, which often triggers restrictive eating and overwhelming feelings. By thoughtfully incorporating packaged foods, you can foster a healthier, more balanced relationship with food.

It allows flexibility while promoting a positive and empowering approach to meal preparation, said registered dietician Alex Evink , emphasizing the emotional and psychological perks of the add, not subtract approach. This sets a good example for children as well and teaches them there are no bad foods.

How to put the add, not subtract strategy into practice

Typically, packaged foods are higher in preservatives, sodium and sugar, and lower in fiber and protein, Bensley said. The preservatives and sodium are common in packaged foods to maintain the taste and quality of the food for as long as possible. Even in stores that dont use preservatives, like Trader Joes, their packaged foods are very high in sodium because its used as a more natural preservative.