Processed foods encompass any item altered from its natural state--from simple steps like chopping or freezing to adding preservatives, sugars or fats. Contrary to the common “all bad” perception, some are nutritious, while others pose risks. A key tool for differentiation is the UN’s NOVA food classification, a globally used scale that groups foods by processing degree, though it is not recognized by the U.S. FDA or USDA and lacks exhaustive category lists, which can cause confusion.​

NOVA divides foods into four groups. Group 1 includes unprocessed or minimally processed items (e.g., fresh blueberries, roasted nuts, frozen veggies) modified only to enhance accessibility or preservation. Group 2 consists of processed culinary ingredients (butter, oils, sugar) derived from nature but refined for cooking--never meant to be eaten alone. Group 3 features processed foods (canned fish, fresh bread, cheese) made with small additions of Group 1/2 ingredients, typically having 2-3 components and eaten alone or in dishes. Group 4 covers ultra-processed products (soft drinks, frozen premade meals, packaged snacks), created via intensive manufacturing with additives like high-fructose corn syrup or hydrogenated oils, and designed for immediate consumption.​

Processed foods’ health effects vary sharply. Minimally processed options (e.g., pre-cut veggies, low-fat milk) can support balanced diets, but ultra-processed ones carry risks. They often hide high salt, sugar, and fat, leading to unknowing overconsumption, for example, a small cookie has the same 50 calories as a cup of green beans. A study links higher ultra-processed food intake to increased cancer risk, possibly due to additives. These foods also lose natural nutrients (even with added vitamins) and digest faster, burning half as many calories as whole foods, raising weight management challenges.​

Practical steps help prioritize healthier choices: read labels (fewer, pronounceable ingredients mean less processing), shop fresh produce sections for wholesome options, choose less processed meats (e.g., chicken breasts over bacon) and cook at home to control ingredients. In summary, while avoiding ultra-processed foods entirely is unrealistic, focusing on minimally processed items from NOVA Groups 1 and 3 is key to maintaining nutrition and overall health.