Reduce Processed Food Intake

Processed foods are any foods that have been altered from their natural state. The NOVA classification system categorizes foods into four groups: unprocessed/minimally processed foods, processed culinary ingredients, processed foods, and ultra-processed foods. The latter category includes many convenience foods with multiple ingredients and additives.

Not all processing is harmful. Some processing is necessary for food safety and preservation. Minimally processed foods like frozen vegetables, canned beans, or plain yogurt can be part of a healthy diet. The concern is primarily with ultra-processed foods containing excessive salt, sugar, unhealthy fats, and artificial additives.

Look for foods with long ingredient lists containing unfamiliar chemical names, multiple forms of sugar, and various preservatives. Ultra-processed foods often come in brightly colored packaging and are ready-to-eat or require minimal preparation. They typically contain ingredients you wouldn't use in home cooking.

Focus on whole foods like fresh fruits and vegetables, whole grains, legumes, nuts, seeds, eggs, and lean meats. Prepare meals at home using simple ingredients. When buying packaged foods, choose those with minimal ingredients that you recognize as food.