sugared nuts and seeds; salted, cured or smoked meats; canned fish; fruits in syrup; cheeses and unpackaged freshly made bread. NOVA suggest processed foods be used in small amounts as components of culinary preparations or as part of meals that are based on natural or minimally processed foods.
Ultra-processed foods contain the same ingredients used in processed foods. However, they typically have five or more ingredients, including sugar, oils, fats, salt, anti-oxidants, stabilizers, and preservatives.
Ultra-processed foods include carbonated drinks, sweet or savory packaged snacks, store-bought ice-cream, candy, instant noodles, energy bars or energy drinks, instant soups, breakfast cereals, flavored yogurt, chicken nuggets, franks, and fast food burgers. Ultra-processed foods are nutritionally unbalanced and should be avoided.
Consuming processed food is inevitable. However, the choice is yours regarding the type of processed food. Although ultra-processed foods are convenient, and taste good, they should not replace natural or minimally processed foods. The best way to minimize your intake of ultra-processed food is to do more food prep and cooking at home.
Constance Brown-Riggs, is a registered dietitian, certified diabetes educator, national speaker and author of the Diabetes Guide to Enjoying Foods of the World, a convenient guide to help people with diabetes enjoy all the flavors of the world while still following a healthy meal plan. Follow Constance on social media @eatingsoulfully