PROCESS THIS!!!

60 % OF YOUR FOOD COULD BE ULTRAPROCESSED,
KNOW THE CLASSIFICATION

NOVA CLASSIFICATION OF PROCESSING FOOD 1-4,
(4 IS THE WORST!)

1. Unprocessed or Minimally Processed Foods

• Definition: Edible parts of plants or animals taken directly from nature or altered only by simple processes (washing, freezing, pasteurization, fermentation, drying).

Examples:

• Fresh fruits, vegetables, roots, tubers
• Fresh or frozen meat, poultry, fish
• Eggs, milk, plain yogurt (no added sugar)
• Grains (rice, oats, wheat berries)
• Coffee, tea, herbs, spices

• Definition: Substances extracted from natural foods or nature, used in cooking to season and preparing dishes.

Examples:

• Oils (olive oil, sunflower oil)
• Sugar, honey, molasses
• Salt, vinegar, starches

• Definition: Foods made by adding salt, sugar, oil, or other ingredients to minimally processed foods. Usually preserve or enhance flavor.

Examples:

• Canned vegetables or legumes with added salt
• Cheeses
• Freshly baked bread (made with flour, water, yeast, salt)
• Smoked meats or fish
• Fruit jams

• Definition: Industrial formulations with multiple ingredients, including additives (flavorings, colorings, emulsifiers). Designed for convenience, long shelf life, and hyper-palatability.

Examples:

• Packaged snacks (chips, cookies, crackers)
• Soft drinks, energy drinks
• Instant noodles, frozen ready meals
• Sweetened breakfast cereals
• Fast-food burgers, chicken nuggets

Research shows convincing evidence that high consumption of ultra-processed foods is harmful:

• Obesity & weight gain: UPFs are calorie-dense, low in fiber, and engineered for overeating
• Heart disease & stroke: A 10% increase in UPF intake raises risk of major cardiac events by ~12%
• Type 2 diabetes: A 10% increase in UPF intake linked to ~15% higher risk

• Cancer risk: Higher intake associated with >10% increased risk, especially breast cancer
• Inflammatory bowel disease (IBD): 67–82% higher risk with frequent UPF consumption

• Depression & anxiety: Strong associations with poor mental health outcomes
• Sleep problems: Linked to disrupted sleep quality

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