Understanding the NOVA Food Classification System
To understand what constitutes good non-ultra-processed foods, it is helpful to first look at the NOVA food classification system. Developed by researchers in Brazil, this system sorts foods into four distinct categories based on the extent and purpose of industrial processing.
The Four NOVA Categories
- Group 1: Unprocessed or minimally processed foods. These are foods in their natural or near-natural state. Any processing they undergo, such as freezing, drying, or pasteurization, is purely for safety or convenience and does not involve adding extra substances like salt or sugar.
- Group 2: Processed culinary ingredients. These are substances derived from Group 1 foods that are used in cooking, not typically eaten alone. Examples include salt, sugar, honey, and oils.
- Group 3: Processed foods. This category combines Group 1 and 2 foods using simple methods like canning or fermentation to improve shelf-life or taste. A basic cheese or freshly baked bread are examples.
- Group 4: Ultra-processed foods (UPFs). These are industrial formulations often containing ingredients not found in a home kitchen, such as emulsifiers, flavour enhancers, and artificial sweeteners. They are designed to be convenient, hyper-palatable, and have a long shelf life.
Good Non-Ultra-Processed Foods for Your Shopping List
Building your diet around foods from NOVA Group 1 and 3 is the core principle of eating more good non-ultra-processed foods. By focusing on the perimeter of the supermarket, you can prioritize fresh, whole ingredients.
Fruits and Vegetables
- Fresh and frozen produce: All fresh fruits and vegetables are excellent choices. Opt for plain frozen options (without added sauces or seasonings) for convenience. Canned vegetables like plain beans or tomatoes are also minimally processed and budget-friendly.
- 100% fruit or vegetable juice: While whole fruit is preferable for its fiber, 100% pure juice with no added sugar falls into a less-processed category.
- Dried fruit: Plain, unsweetened dried fruits are a good snack option, though more concentrated in sugar than fresh fruit. Combine them with nuts for a balanced snack.
Grains and Legumes
- Whole grains: Choose whole oats, brown rice, quinoa, and other whole-grain varieties. When buying bread, look for loaves with simple, minimal ingredients like flour, water, yeast, and salt. Sourdough from a local bakery is often a great choice.
- Legumes: Dried or plain canned beans, lentils, and chickpeas are staples of a minimally processed diet. These are packed with protein and fiber and can be easily added to soups, salads, and stews.
- Whole-wheat pasta: Simple whole-wheat pasta and couscous, made with minimal ingredients, are good non-ultra-processed options.
Proteins
- Meat, poultry, and fish: Fresh or frozen meat and fish are minimally processed. Canned fish, packed in water or oil with salt, is also a good choice. Avoid heavily processed deli meats and bacon which contain many additives.
- Eggs: A natural and nutrient-dense source of protein.
- Tofu and tempeh: These soy-based products are excellent, less-processed sources of plant protein.
Dairy and Alternatives
- Plain yogurt and milk: Unsweetened, plain dairy products are ideal. Avoid flavored yogurts that are often high in added sugar and sweeteners.
- Cheese: Most natural cheeses like cheddar, mozzarella, or brie fall into the processed-but-not-ultra-processed category. Stick to blocks and avoid pre-shredded or individually wrapped slices, which can contain anti-caking agents and other additives.
Table: Non-Ultra-Processed Swaps vs. UPF Examples
| Meal Component | Good Non-Ultra-Processed Swaps | Typical Ultra-Processed Food (UPF) Examples |
|---|---|---|
| Breakfast | Rolled oats with fresh berries and nuts | Sugary, low-fiber breakfast cereals |
| Snack | Apple slices with natural peanut butter | Flavored crisps, snack cakes, or chocolate bars |
| Lunch | Homemade chicken and vegetable soup | Canned or instant soup mixes |
| Drink | Water, herbal tea, or black coffee | Fizzy drinks or sweetened fruit juices |
| Dessert | Plain yogurt with frozen berries | Flavored, sweetened yogurts or biscuits |
Practical Tips for Transitioning to Non-Ultra-Processed Foods
- Read ingredient lists carefully: Look for products with simple, recognizable ingredients. A long list with complex chemical names is a red flag for a UPF.
- Start with one meal at a time: Don't try to change your entire diet overnight. Start with a single meal, like breakfast, and gradually increase your intake of non-ultra-processed foods as you become more comfortable.
- Embrace batch cooking: Preparing meals in bulk and freezing portions is a great way to have convenient, non-ultra-processed options readily available.
- Shop the perimeter of the store: Fresh produce, meat, dairy, and whole grains are typically located along the outer edges of a grocery store. The center aisles are where most ultra-processed packaged goods are found.
- Cook more at home: Making your own meals and snacks gives you complete control over the ingredients used. Even simple recipes can be satisfying and significantly healthier than pre-packaged alternatives.
Conclusion
Shifting towards a diet rich in good non-ultra-processed foods is a powerful step for your overall health. By understanding the different categories of food processing and making intentional choices at the grocery store, you can increase your intake of essential nutrients, fiber, and healthy fats while reducing your consumption of artificial additives, excess sugar, and unhealthy fats. This approach is not about strict dieting but about creating sustainable, healthy habits that nourish your body for long-term well-being. Start small, focus on whole ingredients, and discover how delicious and satisfying a minimally processed diet can be.
What are good non-ultra-processed foods?
- Fresh Fruits and Vegetables: These are unprocessed foods, rich in vitamins, minerals, and fiber. Frozen plain versions are also excellent options.
- Whole Grains: Choices like brown rice, oats, quinoa, and whole-grain pasta are minimally processed and a great source of fiber and complex carbohydrates.
- Legumes: Dried or plain canned beans, lentils, and chickpeas are inexpensive and nutritious sources of protein and fiber.
- Eggs: A naturally occurring, nutrient-dense source of high-quality protein.
- Plain Dairy: Unsweetened yogurt and fresh milk are staples. Use plain yogurt as a base and add your own fruit for sweetness.
- Nuts and Seeds: Raw or dry-roasted nuts and seeds without added salt or sugar are healthy, minimally processed snacks.
- Fresh Meats and Fish: Unprocessed proteins are a cornerstone of a healthy diet. Canned fish packed in water or oil is also a good option.
- Traditional Cheeses: Natural cheeses like cheddar, mozzarella, and brie are typically processed but not ultra-processed.
- Herbs and Spices: Flavoring your food with natural herbs and spices is a great way to avoid artificial additives.
- Healthy Oils: Extra virgin olive oil, avocado oil, and butter are processed culinary ingredients used for home cooking.
