What are the new 4 food groups for nutrition and how can understanding it help you lose weight and keep it off?
There’s actually a new system of classifying foods based on degree of processing, called the NOVA system. Foods are groups in 4 categories.
Group 1: Unprocessed or minimally processed foods such as fruits, vegetables, beans, legumes, animal proteins, crushed spices. (Ideally our nutrition is primarily derived from group 1 foods for health and achieving a healthy weight).
Group 2: Culinary ingredients, such as sugar, salt, and oil that are used to season group one foods.
Group 3: This group includes foods/dishes that combine group 1 and 2. This could include french fries, cookies, pies, potato chips, but could also include healthier foods that have been seasoned with a bit of olive oil and a dash of salt.
Group 4 (ultra processed foods): Group 4 includes more engineered foods or foods that have been altered in such a way that they are typically not found in one’s kitchen for food preparation. These foods could include xanthium gum, high fructose corn syrup, modified starches, isolated proteins, thickeners, flavorings, artificial colorings among others.
Ideally, we strive to limit foods that include group 4 and strive for mostly group one with moderate use of group 2.
Take home? Can you start to identify foods found from group 4 in the foods you purchase? I frankly find that xanthium gum is in everything!
Have a healthy day!