Processed food refers to any food that has been altered in some way during preparation. Food processing can be as basic as freezing, canning, cooking, or drying, and not all processed foods are unhealthy. However, some processed foods may contain high levels of salt, sugar, and fat, and are considered less nutritious. The United Nations has a food grouping scale called the NOVA food classification, which puts food into four groups:
-
Group one: Unprocessed or minimally processed foods. This group includes foods like fresh blueberries, roasted nuts, chopped vegetables, or other foods that have slight changes. These foods are prepared like this to make them easier to access. This group might also include things that have been dried, frozen, refrigerated, filtered, fermented, or put in vacuum-sealed packages.
-
Group two: Processed culinary ingredients. This group includes things like salt, sugar, honey, and vegetable oils.
-
Group three: Processed foods. This group includes foods that have been transformed by cooking, such as canned vegetables, fruits in syrup, and freshly made bread.
-
Group four: Ultra-processed foods. This group includes foods that have been heavily processed and often contain additives, such as soft drinks, packaged snacks, and fast food.
It is important to note that not all processed food is bad for you. Some foods need processing to make them safe, such as milk, which needs to be pasteurized to remove harmful bacteria. High-fiber breakfast cereals, wholemeal bread, and some lower-fat yogurts can also form part of a healthy diet.
