Whole and Less Processed Foods

Summary

• Whole foods are those that have had no or minimal processing or additives, think an apple.

• Less processed foods are foods with some processing and additives, think apple sauce

• Ultra-processed foods have lots of processing (which may remove good parts of food like fibre) and additives (like salt, sugar, fat, and other chemicals)

• You can get some feedback on your ultra processed food intake within RxFood. You can also use the estimator below by copying ingredients into the textbox.

  • You can also take on a challenge where you only eat foods with 1-3 ingredients per food (you can combine as many foods that meet this definition)

• Where possible try to increase the whole and less processed foods using these tips:

  • Shopping:

    • Prioritize shopping in the outer aisles of the grocery store where fresh produce, whole grains, and meats are typically located.

    • Read food labels and choose items with fewer ingredients and recognizable components.

  • Include Whole Foods:

    • Incorporate fruits, vegetables, nuts, seeds, legumes, and whole grains into your daily meals.

    • Opt for whole fruit instead of fruit juices.

  • Cooking Methods:

    • Choose cooking methods that retain nutrients, like steaming, roasting, or sautéing, instead of deep frying.

    • Experiment with herbs and spices to add flavor without relying on processed sauces or seasonings.

  • Start small - little steps work!

Details

Why reduce ultra processed foods: read this from Harvard School of Public Health.