How to Balance Processed Food on Your Plate
BBQ chicken nuggets, Pringles and a coke. So tasty. So convenient. So cheap. American processed food at its finger-lickin’ best. Or is it? Keep reading to learn exactly what ‘processed foods’ are and how to make the best choices to keep your family healthy and happy.
Today, almost all food is processed in one way or another, so the general term “processed foods” is not very helpful. That’s why research scientists have come up with more precise definitions of processed foods into four different groups, in order to determine their impact on human health.(1)
Unprocessed and minimally processed foods
Processed culinary ingredients
Processed foods
Ultra-processed foods
Group 1: Unprocessed and minimally processed foods
Unprocessed foods are the edible parts of plants and animals: fruits, veggies, beans, whole grains, nuts, seeds, meat, poultry, seafood, eggs, dairy products, plus fungi, algae, spring and tap water.
Minimally processed foods are unprocessed foods that have been industrially processed to extend their life, such as drying, freezing, etc., but no oil, fat, salt, sugar or other food substances have been added to the original food.
Group 2: Processed culinary ingredients
These are substances that have been taken from Group 1 or from nature by industrial processing such as pressing, refining, grinding, milling, etc., and are used to prepare, cook and season Group 1 foods. These include oils, butter, lard, sugar and salt. Processed culinary ingredients can be overused.
Group 3: Processed foods
Processed foods usually have at least three ingredients and are made from a combination of groups one and two foods. Examples: beans canned with bacon, fruit canned with sugar, commercially baked breads, processed meats, like ham, bacon, etc. Whether processed foods can be a part of a healthy diet depends on the ingredients in the processed foods and the context of the entire diet. For example, some flaxseed crackers contain just a few healthy ingredients, have no added sugar or salt and are not highly processed. That means you can still derive the health benefits of the whole foods from the processed version.
It’s easy to end up eating too much sugar, salt, fat, refined grains and protein from overusing processed foods, especially those processed foods with less healthy ingredients.
Group 4: Ultra-processed foods
Ultra-processed foods “are formulations of ingredients, mostly of exclusive industrial use, typically created by a series of industrial techniques and processes.”(1) In other words, they are man-made fake foods. Basically, whole foods are broken apart, subjected to numerous chemical modifications, saturated with many different additives, including a class of chemicals designed to make the final product addictively appetizing and seductively satisfying.
These are foods like:
Margarines and other spreads
yogurts and cheeses
pasta and pizza dishes
energy and soft drinks
sweetened breakfast cereals
packaged snacks, candies, breads, cookies and cakes
processed meats, like chicken nuggets, sausage and hotdogs(1)
Where do most of the calories in America come from?
You guessed it–Group 4. Nearly 60% of our daily calories comes from ultra-processed foods!(3)
Group 1: Unprocessed and minimally processed foods - 27.5% of daily calories, more than half from animal foods (15% of daily calories)
Group 2: Processed culinary ingredients - 4% of daily calories
Group 3: Processed foods - 10% of daily calories
Group 4: Ultra-processed foods - 58.5% of daily calories(3)
Health risks of ultra-processed foods
Three recent reviews(4-6) have found that a high intake of ultra-processed foods, characteristic of an American diet, is associated with numerous adverse health outcomes, including overweight, obesity, cancer, hypertension, metabolic syndrome, type-2 diabetes, cardiovascular diseases (coronary heart disease, cerebrovascular disease), irritable bowel syndrome, depression and all-cause mortality. No study found an association between ultra-processed foods and a beneficial health outcome.
It is worth noting that of the 11 highest income nations in the world, the United States has the highest chronic disease burden and the lowest life expectancy,(6) while having the highest consumption of ultra-processed foods.(4)
Balancing Foods on Your Plate for Health
In order to optimize your health:
Choose most of your foods from Group 1: Unprocessed and minimally processed foods, focusing primarily on plant foods
Minimize the use of Groups 2 and 3 foods: Processed culinary ingredients and Processed foods
As much as possible, avoid foods from Group 4: Ultra-processed foods
In other words, try the Full Plate Living 75% Plate Approach. Work up to filling 75% of your plate at every meal, every day, with a combination of unprocessed fiber foods: fruits, vegetables, beans and cooked whole grains. The remaining 25% of the plate is for foods in the other groups. Of course, you can always choose healthier options for the 25% too.
The Ardmore Institute of Health is happy to offer free nutrition resources. Learn more at FullPlateLiving.org/membership.
If you’d like to offer these resources to your patients and employees, learn more on the Resources page.
If you are under medical supervision for any reason, consult with your doctor before following these recommendations.
References
Baraldi LG, Martinez Steele E, Canella DS, Monteiro CA. Consumption of ultra-processed foods and associated sociodemographic factors in the USA between 2007 and 2012: evidence from a nationally representative cross-sectional study. BMJ Open. 2018;8(3):e020574. Published 2018 Mar 9. doi:10.1136/bmjopen-2017-020574
Elizabeth L, Machado P, Zinöcker M, Baker P, Lawrence M. Ultra-Processed Foods and Health Outcomes: A Narrative Review. Nutrients. 2020;12(7):1955. Published 2020 Jun 30. doi:10.3390/nu12071955
Chen X, Zhang Z, Yang H, et al. Consumption of ultra-processed foods and health outcomes: a systematic review of epidemiological studies. Nutr J. 2020;19(1):86. Published 2020 Aug 20. doi:10.1186/s12937-020-00604-1
Pagliai G, Dinu M, Madarena MP, Bonaccio M, Iacoviello L, Sofi F. Consumption of ultra-processed foods and health status: a systematic review and meta-analysis. Br J Nutr. 2021;125(3):308-318. doi:10.1017/S0007114520002688
