Types of Processed Foods
The truth is, the more “real foods” you consume, the better you’ll feel, and the more likely you are to achieve your body composition goals.
What are real (whole) foods? These are foods that are unprocessed or very minimally processed, that contain nutrients beneficial to our health. These are whole foods, such as fruit, vegetables, whole grains, nuts, seeds, lean meats, poultry, fish and dairy products. Is it realistic to expect to enjoy our busy lives, while eating 100% whole foods all of the time?
Nope. That’s why we focus on choosing whole or minimally processed foods at LEAST 80% of the time with our clients. But what exactly is a processed food? Learning the different levels can make your health and wellness journey a bit easier to navigate.
There are four levels of processed foods, based on the degree of processing they have undergone:
Unprocessed or minimally processed foods are foods that have been harvested, cleaned, and prepared in a way that does not significantly alter their nutritional content or structure. Examples include those listed above; for the purposes of this blog, think of a strawberry.
Processed ingredients are foods that have been processed to make them more convenient or to improve their flavor, texture, or shelf life. Examples include canned fruits and vegetables, frozen vegetables, pre-cooked rice, pasta, honey, olive oil and coconut milk.
Processed foods are foods that have been made by combining processed culinary ingredients with other ingredients, such as sugar, salt, fat, and additives. Examples include soups, sauces, salad dressings, breakfast cereals, snack foods, and desserts. Strawberry jam or jelly is an excellent example.
Ultra-processed foods are foods that have been made from substances extracted from foods, such as oils, fats, sugars, and starches, and then combined with other ingredients, such as artificial flavors, colors, and preservatives. Examples include chips, cookies, candy, soft drinks, and frozen dinners. Strawberry Pop-Tarts would be an example of an ultra processed food.
Generally speaking, unprocessed or minimally processed foods are the healthiest choices, followed by processed ingredients, processed foods, and ultra-processed foods. However, there are some healthy processed foods, such as whole-wheat bread and canned tuna, and some less nutritious unprocessed foods, such as French fries and potato chips. It is important to read food labels carefully and choose foods that are high in nutrients and low in unhealthy ingredients.
When looking at your daily nutritional intake, focus on the majority of your meals being comprised of unprocessed and minimally processed foods. If your daily calorie budget is 2,000, tell yourself that you can enjoy 400 calories per day of your favorite foods, which may be more processed. You can also take a weekly snapshot; of the 14,000 calories you consume per week, 2,800 can be those higher processed foods that you can enjoy, knowing they won’t derail your progress. If you completely deprive yourself of the processed foods you love, you may find yourself overeating them - deprivation generally always leads to over indulgence.