Thank you for joining today’s session on understanding the health risks of processed and ultra-processed foods. We discussed what these foods are, their impact on health, and practical tips to reduce your intake.

Key Takeaways and Next Steps

1. Know the Difference

Not all processed foods are unhealthy. Lightly processed items like frozen vegetables or canned beans can still be nutritious. Ultra-processed foods (UPFs), however, often contain added sugars, unhealthy fats, additives, and preservatives and are linked to several health risks.

2. Watch for UPFs in Your Diet

UPFs make up over half the average American diet and are linked to increased risk of heart disease, type 2 diabetes, dementia, and weight gain. These foods often include packaged snacks, sugary cereals, instant noodles, and processed meats like hot dogs or nuggets.

3. Use the NOVA Classification System

NOVA groups foods based on their level of processing:

Group 1: Unprocessed or minimally processed (fresh fruits, vegetables, plain yogurt).
Group 2: Processed culinary ingredients (salt, oils).
Group 3: Processed foods (canned veggies, artisanal breads).
Group 4: Ultra-processed foods (sweetened drinks, ready-to-eat meals, processed meats).

4. Read Labels Carefully

Look for ingredients you don’t recognize or wouldn't use at home—like high fructose corn syrup, artificial flavors, colors, emulsifiers, and hydrogenated oils. If the list is long or confusing, it's often a sign to steer clear.

5. Make Small, Lasting Changes

Start by replacing one or two UPFs with whole food options. For example, make your own salsa instead of buying jarred, or snack on nuts and chopped veggies instead of chips. Your taste buds will adjust over time.

6. Shop Smart and Plan Ahead

Stick to the perimeter of the grocery store where fresh foods are usually located. Plan meals in advance to reduce reliance on convenience foods. Keep healthy snacks on hand and prep vegetables so they’re easy to grab.

Resources:

Disclaimer: The information provided in this session is for general knowledge and is not a substitute for professional medical advice. Always consult with your healthcare provider before making changes to your diet or lifestyle.