What are processed foods?
Processed foods are foods that have been prepared or changed in some way. They may be cooked, frozen, canned, or pasteurised. Salt, sugar or flavourings may also be added.
Many people consume processed foods every day. They are convenient, affordable, and easy to prepare. Some can be part of a healthy diet. However, we should limit processed foods that are high in sodium, sugar and saturated fat.
Food is processed for many reasons. Processing can make food safer to eat. It can help food stay fresh for longer. It can also reduce food waste.
Some foods go through only minimal processing. Examples include washing, freezing, or pasteurization. Other foods go through more processing to make them taste better, change their texture, or help them last longer.
Examples of processed foods:
Minimally processed
- Frozen vegetables
- Plain yoghurt
- Fresh milk
- Rolled oats
Processed
- Wholemeal bread
- Breakfast cereals
- Cheese
- Tofu
Highly processed
- Sugary drinks
- Instant noodles
- Potato chips
- Biscuits and confectionery
Are all processed foods bad for your health?
No. It depends on the food and how often you eat it.
Some processed foods have nutrients such as wholegrains, fibre, calcium and protein. These nutrients help keep your body healthy. They can also be part of a balanced diet.
Other processed foods are high in sodium, sugar or saturated fat. Eating too much of these foods can increase your risk of obesity, heart disease and type 2 diabetes. They can also take the place of healthier foods in your diet. This can make it harder to get the nutrients your body needs.
Choose fresh or minimally processed foods when you can. These include fruits, vegetables, wholegrains, legumes and nuts.
How can the Healthier Choice Symbol and Nutri-Grade help?
The Healthier Choice Symbol and Nutri-Grade label make it easier to choose healthier food and drinks.
The Healthier Choice Symbol helps you find healthier products in the same food category. Foods with the symbol are lower in sugar, sodium or saturated fat. They may also have more nutrients such as wholegrains or calcium.
Nutri-Grade grades drinks by how much sugar and saturated fat they have. Limit Nutri-Grade C or D drinks and choose Nutri-Grade A or B drinks more often. Drinks without a Nutri-Grade label are also ‘A’ or ‘B’.
If you do consume processed foods, compare similar products. Look for healthier options and eat them in moderation. Small changes add up. Make one healthier choice at a time.
Try these tips:
- Choose a variety of fresh or minimally processed foods whenever you can. These include fruits, vegetables, wholegrains, legumes and nuts.
- If you consume processed foods, use the Healthier Choice Symbol or Nutri-Grade label to help you choose healthier options.
- Processed foods can be part of a balanced diet. Choose healthier options more often. Limit foods that are high in sodium, sugar or saturated fat.
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Contributed By
- Health Promotion Board