19/07/2025
Ever wondered how processed your food really is? The NOVA Food Classification System breaks it down into four groups, helping us make better choices every day:
Group 1: Unprocessed or Minimally-Processed Foods
- Includes: fresh veggies, fruits, whole grains, beans, nuts.
- Eaten raw or with little processing—no added sugar, salt, or fats.
Group 2: Processed Culinary Ingredients
- Includes oils, butter, lard, sugar, honey, syrup, salt.
- These start as Group 1 foods and are pressed, refined, or extracted.
Group 3: Processed Foods
- Examples: canned veggies, roasted nuts, cured meats, fruit in syrup, fresh bread and cheese.
- Group 1 foods enhanced with Group 2 ingredients for preservation and flavor.
Group 4: Ultra-Processed Foods
- Think: soda, chips, frozen pizza, processed meats, packaged snacks and cakes.
- Created through multiple processes, often high in added sugars, fats, salt, and preservatives.
The Takeaway:
The less processed your food, the more likely it is to nourish your body. Next time you shop or order, give a quick thought to what group your food belongs in—your health will thank you!
Based on the NOVA classification system by Monteiro, C.A., Cannon, G., et al. (2019).
