Processed foods are foods that have been changed from their original form before we eat them. Processing can be as simple as washing, freezing, cutting, cooking, canning, or adding ingredients for safety and flavor. This matters because not all processing is bad, and many processed foods can be part of a healthy diet.
The key is learning where a food fits on the processing spectrum and how often it should appear in meals.
Key Facts
- Whole or fresh foods include foods close to their natural form, such as apples, eggs, beans, fish, and carrots.
- Minimally processed foods are changed mainly for safety or convenience, such as frozen vegetables, plain yogurt, pasteurized milk, or rolled oats.
- Processed foods often have added salt, sugar, oil, or preservatives, such as canned soup, cheese, bread, or fruit packed in syrup.
- Ultra-processed foods are industrial products made with many ingredients and additives, such as soda, candy, chips, packaged pastries, and some fast foods.
- Percent daily value formula: percent DV = nutrient amount per serving ÷ daily value × 100.
- A balanced plate can be estimated as 1/2 fruits and vegetables, 1/4 grains or starchy foods, and 1/4 protein foods.
Vocabulary
- Processing
- Processing is any change made to food before it is eaten, such as cooking, freezing, drying, canning, or adding ingredients.
- Whole food
- A whole food is a food that is close to its natural form and has few or no added ingredients.
- Minimally processed food
- A minimally processed food has been changed for safety, storage, or convenience while keeping most of its original nutrition.
- Ultra-processed food
- An ultra-processed food is a packaged product made mostly from refined ingredients, additives, and industrial processes rather than whole foods.
- Nutrition label
- A nutrition label gives information about serving size, calories, nutrients, and ingredients so people can compare foods.
Common Mistakes to Avoid
- Calling all processed foods unhealthy is wrong because some processing, such as freezing vegetables or pasteurizing milk, can make food safer and easier to store.
- Ignoring serving size is wrong because the calories, sugar, sodium, and nutrient amounts on a label may apply to less food than you actually eat.
- Choosing foods only by the front package claims is wrong because words like natural or made with whole grains do not always mean the food is low in added sugar, sodium, or saturated fat.
- Trying to never eat ultra-processed foods is often unrealistic because healthy eating is based on overall patterns, not one snack or meal.
Practice Questions
- 1 A nutrition label lists 480 mg of sodium per serving, and the daily value for sodium is 2300 mg. Calculate the percent daily value for sodium in one serving.
- 2 A snack package has 3 servings. Each serving has 140 calories and 9 g of added sugar. If a student eats the whole package, how many calories and grams of added sugar did they eat?
- 3 Classify these foods as whole or fresh, minimally processed, processed, or ultra-processed, and explain your reasoning: a plain apple, frozen peas, canned beans with added salt, and a packaged cream-filled cookie.