HONOLULU (HawaiiNewsNow) – The traditional food pyramid that many grew up with has been retired.
In its place are updated federal dietary guidelines that may have caused some confusion regarding what is classified as “processed,” “ultra-processed,” and which dietary changes truly have an impact.
To clarify these distinctions during National Nutrition Month, Brooke Adachi, RD, a registered dietitian at Hawai‘i Pacific Health’s 360 Weight Management Center at Pali Momi Medical Center, shares insights on the new guidelines and practical tips for making healthier food choices.
Processed vs. Ultra-Processed Foods: What’s the Difference?
Adachi suggests viewing foods on a spectrum: unprocessed, processed, and ultra-processed.
According to the U.S. Department of Agriculture, a food is deemed processed when it has been altered from its natural state, even if the modifications are minimal.
“This means that food can be considered processed if it has been washed, cut, or cleaned before packaging,” Adachi explained.
Common processed foods include items like tofu, frozen vegetables, and shelled nuts.
In contrast, ultra-processed foods represent a different category entirely, according to Adachi.
“These foods are often pre-packaged for convenience and can have long shelf lives,” she noted.
Ultra-processed foods frequently contain higher levels of preservatives, sodium, and added sugars, along with lower amounts of essential vitamins and nutrients.
Examples of ultra-processed foods include frozen dinners, snacks like chips and cookies, certain cereals, instant soups, and sodas.
Why Are Ultra-Processed Foods Harmful?
A significant portion of the typical American diet comprises ultra-processed foods. The National Institutes of Health reports that up to 70% of the average American’s dietary intake consists of such foods.
Adachi warns that frequent consumption can lead to inflammation in the body.
“This inflammation can result in health issues like obesity, hypertension, and heart disease,” she cautioned.
Moreover, research has established a connection between high consumption of ultra-processed foods and an increased risk of cancer, as highlighted by the American Association for Cancer Research.
How Can You Identify Ultra-Processed Foods?
Adachi recommends examining the ingredient label to identify ultra-processed foods.
Typically, ultra-processed foods will have long ingredient lists, often containing unfamiliar or difficult-to-pronounce items.
A useful guideline is this: the shorter the ingredient list, the better.
Also, keep in mind that the first ingredient listed is the primary component of the food.
Another Change: Incorporating More Protein Daily
Another important takeaway from the guidelines is the emphasis on including protein in every meal—a recommendation Adachi provides to her clients at HPH’s 360 Weight Management Center.
She advises opting for lean protein sources, such as:
- Chicken
- Lean cuts of meat
- Fish and seafood
- Eggs
- Plant-based proteins
Protein plays a crucial role in maintaining and building lean muscle mass, and it helps individuals feel full longer, Adachi explains.
Want to Eat Healthier? Start Small
For those looking to enhance their eating habits, Adachi stresses the importance of gradual change rather than attempting a complete overhaul overnight.
“Begin slowly. Avoid making drastic changes all at once,” she advises.
Here are a few manageable steps to get started:
- If you currently eat fast food five times a week, try reducing it to three times.
- Sugary coffee drinks and boba can be high in sugar. If you consume them daily, consider cutting back to a few days a week or eliminating them entirely.
- Pay attention to portion sizes. If you enjoy plate lunches, consider ordering a smaller size next time— or saving part of a larger meal for later.
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