Canned Veggies, Packaged Snacks and Ultra-Processed Food

Take away message

• Fill your plates with mostly minimally process foods.

• Focus on an overall balanced eating pattern that is rich in protein, healthy fats, fiber, micronutrients and colors. Limit sodium and added sugars.

• Prioritize foods with simple nutrients and micronutrient values (including enriched and fortified products).

• Find packaged foods that fit the above descriptions to make meal preparation easier and more efficient when necessary. 

• Occasional use of ultra-processed foods that don’t fit the above descriptions is OK. 

• Remember: Among all those healthy options, minimally processed or ultra-processed, fresh or frozen, made from scratch or prepackaged, find the ones that work for you!

What is food processing?

Food processing has often been associated with negativity and blamed for increased risk for certain diseases such as obesity and cancers. However, almost no one lives without food processing. Every single treatment you do to the food, even the smallest movement, is considered food processing. When you are washing a fruit, cutting a vegetable, mincing the garlic, cooking the pasta, you are processing the food. That being said, there are differences between the minimally processed food and the so-called ultra-processed food. No one would argue that we should eliminate the minimally processed food. However, ultra-processed food has been under scrutiny frequently. 

How did we get to this point?

Humans have been processing foods since the prehistoric ages. The discovery of fire and the invention of cooking tools allowed safer, tastier food and a larger variety of food to be incorporated into human diets. Advances in food processing technology made it possible to transport perishable food to longer distances, prevent nutrient deficiency-related medical conditions, and reduce food-borne illness by destroying pathogens. To feed the growing global population, farmers and manufacturers have greatly relied on technologies to maximize yields, minimize food losses, and extend shelf life. However, at some point, the attitudes toward food processing have been shifted to concerns about the nutritional value, health risks, and environmental damage. Furthermore, new issues and controversies are created constantly as a result of emerging technologies to fix the old issues caused by ultra-processed food. For example, the livestock industry has been the culprit for greenhouse gas emissions, land erosion, and the introduction of synthetic hormones and antibiotics to the food system. New technologies have been invented to produce plant-based meat substitutes that mimic the flavor and texture of real meat. Lab-grown meat products are 

Should we eat processed foods?

This is argued extensively among consumers as well as within the nutrition and wellness profession. A recent study that reviewed evidence in the past 15 years found that people with higher intake of ultra-processed foods were more likely to develop cardiovascular diseases and mental disorders, and to die. Preliminary results showed that food additives, which are commonly used in ultra-processed foods, could affect the gut bacteria and inflammation levels in the gut. Does this mean we have to completely avoid ultra-processed foods? 

What are NOVA classifications?

The most commonly used definition of processed food is the NOVA system. It was originally created by researchers from the School of Public Health at the University of São Paulo, Brazil. The purpose is to help people “categorize foods according to the extent and purpose of processing, rather than in terms of nutrients”. It creates problems when people use this system as the sole determinant of the healthfulness of a food. 

In short, Group 1 of NOVA includes minimally processed foods such as fresh, frozen, dried fruits and vegetables, rice, wheat berry, milk, meat, fish, and some herbs and spices. Group 2 includes processed culinary ingredients such as butter, lard, salt, sugar, honey, and vegetable oils. These are seasonings made by grinding, milling, pressing, refining, and spray drying natural ingredients. Additives used to maintain the product’s original properties are allowed. Group 3 is processed foods. 

Some scientists have been questioning the reliability and validity of how foods are categorized according to NOVA. One study found low consistency when food and nutrition specialists were asked to classify food items using the NOVA system. Even if these experts were provided with the ingredient information, they disagreed on many food items. For example, it may be confusing to classify a packaged trail mix snack that is made with unsalted and unsweetened nuts and dried fruit. These ingredients are classified as minimally processed. However, sweet packaged snacks are grouped under the ultra-processed foods category. NOVA classifications do not provide exhaustive lists of foods that belong to each of the categories. Individual interpretation can vary greatly. 

Many have also raised the question “how should we define healthy food”. While NOVA classifies foods based on the degree they are processed, it does not acknowledge the nutritional value at different levels of processing. Foods found in the ultra-processed food group can be nutrient dense while some less processed foods can bear nutritional concerns. For example, packaged whole wheat bread is categorized as ultra-processed food according to the NOVA definition, although it can be a great source of fiber and many micronutrients. Bacon is categorized as processed food, which is considered less processed than the ultra-processed food group. However, whole wheat bread, even if it is packaged in a bag, provides more nutrients than bacon. 

How to understand “processed foods”?

Now let’s answer the previous question “should we eat processed foods?” The short answer is it depends. We definitely should choose mostly minimally processed foods. However, depending on each individual’s unique needs, many processed foods and some ultra-processed foods can be a life saver. 

It may take much longer to prepare the same meal with minimally processed ingredients compared to using more processed versions of the same ingredients. It is possible to achieve comparable nutritional profiles. Working parents who have to juggle multiple responsibilities may find it challenging and discouraging to always cook from scratch. This may actually increase the likelihood of purchasing undesirable foods that are ready to eat but high in calories, sodium, and saturated fat. 

Some ultra-processed foods defined by the NOVA model are fortified with micronutrients and have been linked to reduced disease risks. As a mother of two, I pack meals and snacks for my kids on weekdays. It is not easy to make this happen when I also have to juggle busy schedules for everyone in the household. Here are some examples of how I incorporate processed or ultra-processed foods into meal prep to keep my family fed and happy.

1. Ready-to-eat cereals served with whole milk for breakfast is a quick and easy way to ensure my kids get adequate nutrients to get their day started. I top it off with dried fruit, unsalted nuts or seeds, and low-sugar granola. Sometimes I also serve fresh fruits and veggies that are ready to eat, like bananas, cherry tomatoes, or mini cucumbers. 

2. While I do pack fresh fruits and veggies as snacks for my kids to bring to school, I often rely on packaged snacks. When I have time, I focus on pairing snacks together to provide more balanced nutrition. For example, low-sodium crackers with cheese crisps, roasted chickpeas with dried fruit, beef sticks with no added sugar and rice crackers, and dark chocolate quinoa crisps with low-sodium popcorn are among the most commonly served options in our house. 

3. Store-bought rotisserie chicken is one of my favorite pre-prepared ingredients. It saves so much time and is very versatile in cooking. I use it to make chicken noodle soup, chicken fried rice, chicken loaded nachos, and chicken salad. The list goes on and on. I do use less salt or condiments when cooking with store-prepared chicken to keep the overall sodium content low. 

4. Although I bake often, it is just not realistic for me to bake every bread product from scratch. Packaged bread makes weekday mornings and nights less hectic. I do pay attention to the type of packaged bread I buy. We eat whole wheat bread with whole wheat flour as the first ingredient for most of the time. Occasionally we would also try other types of bread. 

At the end of the day, fed is best. Parenting is challenging, demanding, and can be emotionally draining. We are constantly faced with the judgment of the outside world regarding what we feed our children and how we raise them, as well as the guilt that we are not providing the best for our children. It is important to find the food options that fit into your lifestyle and work for your family schedules. While most of our diet should be filled with minimally processed foods, some ultra-processed foods can be nutritious and time-saving life hacks.