Understanding Ultra-Processed Foods: A Guide for Healthier Choices

Dec 12, 2025
3 min read

Updated: Jan 22

If you’ve ever wondered what are ultra-processed foods? you’re not alone. As a nutritionist in Bristol, I’m asked this question all the time. More people are noticing how food processing affects their digestion, energy levels, and overall wellbeing.

To truly understand ultra-processed foods, we need to dive into the NOVA Food Classification System. Researchers at the University of São Paulo created this system to classify foods based on how much and why they’re processed. This helps us make clearer choices about what we eat every day.

The Four Groups of Foods

Let’s break down the four groups in the NOVA system. This will help us see exactly where ultra-processed foods fit in.

Group 1: Unprocessed or Minimally Processed Foods

These foods are the closest to nature. They may be washed, chopped, fermented, dried, frozen, or cooked, but nothing is added.

Examples:

Fresh or frozen vegetables, fruits, potatoes, and mushrooms
Rice, oats, wheat berries, and other whole grains
Beans, lentils, chickpeas
Plain pasta made only from flour and water
Milk and unsweetened yoghurt
Eggs
Nuts and seeds without added oils, sugar, or salt
Herbs, spices, coffee, tea, and water

These foods support digestion, energy balance, and overall health. They’re the cornerstone of a nutritious diet.

Group 2: Processed Culinary Ingredients

These ingredients are extracted from Group 1 foods to help with cooking and flavouring. They’re not meant to be eaten alone, but they help turn simple ingredients into full meals.

Examples:

Oils (olive, sunflower, rapeseed)
Butter, lard, coconut fat
Sugar, honey, syrups
Salt
Starches like corn starch

Used in moderation, these enrich meals without making them nutritionally unbalanced.

Group 3: Processed Foods

These are Group 1 foods with added oil, sugar, salt, or similar ingredients to enhance flavour or shelf life. They usually have only two or three ingredients and still resemble their original food.

Examples:

Fresh bread made with flour, yeast, water, and salt
Canned vegetables or beans in brine
Canned fish like sardines or tuna
Tomato paste with salt or sugar
Pickled vegetables
Cheese
Smoked or cured meats

They can be part of a balanced diet, especially when paired with whole foods.

Group 4: Ultra-Processed Foods (UPFs)

So what are ultra-processed foods? Ultra-processed foods are industrial products made mostly from food extracts, additives, and lab-created ingredients, rather than whole foods. They often contain ingredients you wouldn’t use at home, such as flavour enhancers, modified starches, emulsifiers, artificial colours, and sweeteners. They’re designed to be hyper-palatable, convenient, and highly shelf-stable.

Common examples include:

Packaged snacks (crisps, chocolate bars, sweets)
Instant noodles, soups, and ready-made sauces
Pre-prepared pizzas, burgers, chicken nuggets, and ready meals
Soft drinks, energy drinks, and sweetened juices
Sweetened and flavoured yoghurts
Breakfast cereals and cereal bars
Mass-produced cakes, pastries, and biscuits
Meal replacement shakes
Many frozen desserts and ice creams

Ultra-processed foods often contain little to no Group 1 ingredients, which is why they tend to be lower in nutrients and easier to overconsume.

The Golden Rule for Healthier Eating

NOVA’s core message is simple:

“Always prefer natural or minimally processed foods and freshly made dishes to ultra-processed foods.”

This doesn’t mean you must completely avoid UPFs. However, knowing what ultra-processed foods are helps you make informed, confident choices that support better digestion, stable energy, and long-term health.

If you build most meals from Group 1 and Group 2 foods, include some Group 3 foods, and reduce Group 4 foods, you’re already making a huge difference to your nutrition.

Tips for Making Healthier Choices

Plan Your Meals

Planning your meals can help you avoid the temptation of grabbing ultra-processed snacks. When you have a plan, you’re more likely to stick to whole foods.

Read Labels

When shopping, take a moment to read the labels. Look for products with fewer ingredients and avoid those with long lists of additives.

Cook at Home

Cooking at home allows you to control what goes into your meals. You can experiment with fresh ingredients and create delicious dishes without relying on ultra-processed options.

Stay Hydrated

Sometimes we mistake thirst for hunger. Drinking enough water can help you feel more satisfied and less likely to reach for unhealthy snacks.

Seek Support

If you're interested in personalised guidance on avoiding too many UPFs, consider scheduling a free 15-minute discovery call. Let's work together to create a nutrition plan that aligns with your goals and lifestyle.

Conclusion

Understanding ultra-processed foods is crucial for making healthier choices. By focusing on whole and minimally processed foods, you can improve your digestion, energy levels, and overall health. Remember, it’s not about perfection but about progress. Every small change you make can lead to a healthier, more confident life.