Nearly 58% of calories eaten in the US and 56% of the calories consumed in the UK come from Ultra-processed foods, making them the primary energy source of those countries. The worse news is that higher consumption of ultra-processed food is associated with a 79% and 30% substantial risk of obesity and abdominal obesity, increasing the risk factor for cardiovascular disease, high blood pressure, sleep apnoea, Type 2 diabetes, musculoskeletal conditions and cancer.

Knowing what foods get grouped as ultra-processed can help us prioritize our focus for better nutrition and overall health.

The Center for Epidemiological Studies in Health and Nutrition, School of Public Health, University of Sao Paulo, Brazil, designed the NOVA Food Classification system, which helps people group foods according to the processing they experience.

The four groups are:

• Unprocessed and minimally processed,

• Processed culinary ingredients,

• Processed,

• Ultra-processed,

Use this checklist to spot the difference between minimally processed, processed, and ultra-processed foods and discover a calming sense of understanding around food labeling.