Why It matters

 In today’s fast-paced world, our food choices have a significant impact on our health and well-being. Understanding the different categories of food processing can help us make more informed decisions. Here’s a quick guide to the four groups of food processing and why recognising ultra-processed foods (UPFs) is essential.

Group 1: Unprocessed and minimally processed foods

These are the most natural options, such as fruits, vegetables, milk, eggs, and water. Minimally processed foods like frozen vegetables or powdered herbs have undergone slight changes to extend shelf life without altering their nutritional value.

Why choose them?

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These foods are nutrient-dense and support a balanced diet.

Group 2: Processed culinary ingredients

This group includes items extracted from nature, such as honey, oils, and salt. While these ingredients enhance flavour and cooking, they should be used sparingly.

How to use them?

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Combine these with Group 1 foods to prepare wholesome meals.

Group 3: Processed foods

These foods, like canned vegetables in brine, salted nuts, and smoked meats, are made by adding processed culinary ingredients to unprocessed foods. They are convenient but often higher in salt, sugar, or fat.

Be mindful of consumption

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Processed foods can fit into a healthy diet but should not dominate it.

Group 4: Ultra-Processed Foods (UPFs)

UPFs are industrial creations involving multiple stages of processing. Examples include sweetened cereals, soft drinks, packaged breads, and reconstituted meat products. They are often high in added sugars, unhealthy fats, and artificial additives, while low in essential nutrients.

Why limit UPFs?

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Excessive consumption is linked to health issues such as obesity, diabetes, and heart disease. These foods are designed for convenience and taste, often leading to overconsumption and dependency.

Why awareness matters

Understanding food processing levels can help you make choices that work for your health and your budget. While unprocessed or minimally processed foods are ideal, it’s important to remember that everyone’s circumstances are different. Here's how you can prioritise nutrition, even on a tight budget:

• Focus on affordable basics: staples like fresh or frozen vegetables, whole     grains, beans, and lentils are often less expensive and highly nutritious. They are part of the unprocessed and minimally processed category and can     form the foundation of healthy meals.
• Choose processed options wisely: Items like canned vegetables, beans, or fish can     be budget-friendly and still nutritious. Look for low-sodium or no-added-salt options when possible.
• Be strategic with Ultra-Processed foods: While these are often less nutritious, some can be practical and cost-effective. For example, mass-produced breads or fortified cereals may provide essential nutrients for less money.

By understanding food processing levels, you can stretch your budget while aiming for balanced nutrition. Focus on small, sustainable changes that align with what you can afford. Every step toward healthier choices is valuable, no matter your starting point.

Source: https://www.scielo.br/j/csp/a/fQWy8tBbJkMFhGq6gPzsGkb/?lang=en

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