What Are Ultra-Processed Foods? A Guide to Understanding the NOVA Food Classification

Dec 12
3 min read

Updated: 6 days ago

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 — especially as more people notice how food processing affects their digestion, energy, and overall wellbeing.

To understand ultra-processed foods properly, we need to look at the NOVA Food Classification System, created by researchers at the University of São Paulo. NOVA groups foods based on how much and why they’re processed, helping us make clearer choices about the foods we eat every day.

Below is a simple breakdown of the four groups — and 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 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 make them tastier or longer-lasting. 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 — but 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.

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