Understanding processed foods

"A product that has been modified to improve its safety, extend the shelf life, enhance its quality and improve its convenience"

• Makes foods edible and digestible
• Improves safety of foods
• Can improve the nutrient-density of foods
• Makes nutrient-dense foods more convenient to eat
• Can provide alternatives when fresh food isn't available
• Less food preparation time means time for other things

• Makes foods edible and digestible
• Improves safety of foods
• Can improve the nutrient-density of foods
• Makes nutrient-dense foods more convenient to eat
• Can provide alternatives when fresh food isn't available
• Less food preparation time means time for other things

• UPFs are formulations of ingredients, not typically used in home kitchens, that result from a series of industrial processes. They are designed to be low cost, shelf-stable, ready-to-eat and hyper-palatable.
• UPF consumption is associated with weight gain, type 2 diabetes, cardiovascular disease, cancer, depression and all-cause mortality.
• The cause-and-effect between UPFs and health outcomes is not established - Is it what the food contains, doesn't contain, or both?

Unprocessed and minimally processed foods

• Removal of inedible or unwanted parts, drying, crushing, grinding, fractioning, filtering, roasting, boiling, pasteurization, refrigeration, freezing, placing in containers, vacuum packaging or non- alcoholic fermentation
• Includes vegetables, fruits, nuts, seeds, eggs, meat, fish, oats, rice, pasta, flours, legumes, milk. plain yogurt, herbs and spices
• Accounts for 30% of the calories we eat

Processed culinary ingredients

• Obtained directly from nature by processes such as pressing, refining, grinding, milling, drying
• Includes oil, butter, lard, salt, honey, sugar, vinegars, starches extracted from plants
• Accounts for 3% of the calorie we eat

Processed foods

• Contain just two or three ingredients; processed culinary ingredients added to unprocessed foods
• Includes canned goods (beans, fruits, vegetables, fish), salted nuts, peanut butter, natural cheeses, fresh bread, some yogurts, salted/cured/smoked meats
• Many of these items are nutritious and make it easier to cook at home
• Accounts for 10% of the calories we eat

Ultra-processed foods

• Uses several industrial processes with no domestic equivalent
• Typically high in sugar, fat, and salt, and lack fiber, vitamins and minerals
• Includes industrialized breads, pre-prepared meals, reconstituted meats, most cereals/bars/snack foods, desserts, sweetened beverages
• Accounts for almost 60% of our calories, but needs to be lower