Classification of food

We often mention the importance of avoiding processed foods and choosing foods in their natural state. But how can we classify foods to help make healthier choices? The "Food Classification Method (NOVA)" is a widely used system based on the extent and purpose of food processing. It categorizes all foods and drinks into four groups:

1.Unprocessed or Minimally Processed Foods

Unprocessed foods are "fresh" or "whole" foods that come from plants or animals without industrial processing. These include fresh, air-dried, dehydrated, or frozen vegetables, legumes, cereals, fruits, and nuts; as well as meat, fish, seafood, eggs, milk, and flour. Minimally processed foods are those that have undergone basic processing such as washing, peeling, cutting, disinfecting, freezing, or fermenting, but without the addition of oils, fats, sugars, salts, or other additives. Examples include mineral water, tea, coffee, and frozen meat.

2. Processed Culinary Ingredients

These are products extracted from natural foods or nature through processes like pressing, grinding, or refining. They are primarily used as seasonings to enhance the flavor of foods, such as oils, butter, sugar, spices, and salt. When used in moderation, they generally do not affect health.

3. Processed Foods

Processed foods are those that have been altered to extend their shelf life or enhance flavor by adding small amounts of oils, fats, sugars, salts, and other flavorings. These foods typically contain a limited number of ingredients, usually from natural sources, and involve simple processing methods. Examples include bread, cheese, jerky, and canned foods without preservatives.

4. Ultra-processed Foods and Drink Products

Ultra-processed foods are industrial formulations made mostly or entirely from substances extracted from foods, such as oils, fats, sugars, salts, starches, and proteins, along with additives like hydrogenated oils and modified starches. These products are highly processed and contain little to no natural food. Examples include soft drinks, sweetened juices, margarine, candies, cakes, biscuits, instant noodles, potato chips, sausages, and luncheon meat. Ultra-processed foods are known for their convenience, longer shelf life, and often high palatability.