You have likely encountered advice to limit ultra-processed foods. Research links them to a higher risk of chronic disease, so reducing consumption is a wise choice. However, defining what counts as ultra-processed and how to identify it can be challenging.
Understanding Food Processing
Most foods undergo some form of processing. Washing, freezing, drying, pasteurizing, and canning are all processing techniques that improve food safety, preserve nutrients, and reduce waste. Frozen vegetables, canned beans, and pasteurized milk are examples of processed foods that can fit into a healthy diet. The issue arises with ultra-processed foods, which often contain added sodium, sugars, or saturated fats in higher quantities than recommended.
Health Canada's Definition
Health Canada defines highly processed foods as those that add excess sodium, sugars, or saturated fat to diets. These ingredients are added during manufacturing to enhance flavor, texture, or shelf life. While they improve taste and convenience, diets high in these additives are linked to increased risk of chronic health conditions such as diabetes, high blood pressure, and heart disease.
How to Spot Ultra-Processed Foods
One practical method is reading the Nutrition Facts Table. Check the serving size and then look at the Percent Daily Value (% DV) for sodium, sugars, and saturated fat. A quick guide: 5% DV or less means the food contains a little of that nutrient; 15% DV or more means it contains a lot. This benchmark helps when comparing products, such as choosing lower sodium options for blood pressure management or lower saturated fat for heart health.
Tips to Limit Ultra-Processed Foods
You do not need to overhaul your entire diet. Start by eating ultra-processed foods less often, in smaller amounts, or make simple swaps:
- Sugary drinks — replace with water
- Deli meats — choose baked chicken or fish
- Candy bars — opt for fresh or dried fruit
- Sweetened breakfast cereals — try plain bran or oat cereal
- Store-bought muffins — make homemade muffins (see recipe below)
If unsure where to start, a registered dietitian can help you read labels, balance nutrients, and find practical meal ideas. Visit the Dietitians of Canada directory to connect with one.
Recipe: Banana Applesauce Muffins
Makes 12 muffins. Bananas and applesauce add natural sweetness and moisture, reducing the need for added sugar and oil. These muffins are simple, family-friendly, and great for breakfast or snacks.
Ingredients
- 2 cups (500 mL) whole wheat flour
- 1 tbsp (15 mL) baking powder
- 1 tsp (5 mL) baking soda
- 1/2 tsp (2.5 mL) salt
- 3 ripe bananas, mashed (about 1 1/3 cups/325 mL)
- 1 large egg, lightly beaten
- 1 cup (250 mL) unsweetened applesauce
- 1/2 cup (125 mL) granulated sugar
- 1/4 cup (60 mL) vegetable oil
Wash hands with soap and warm water for 20 seconds. Clean and dry all prep surfaces and equipment. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners or grease lightly. In a large bowl, whisk together flour, baking powder, baking soda, and salt. In another bowl, combine mashed bananas, egg, applesauce, sugar, and oil. Add wet ingredients to dry ingredients and stir until just combined (do not overmix). Divide batter evenly among muffin cups. Bake for 18-20 minutes or until a toothpick inserted in the center comes out clean. Cool in pan for 5 minutes, then transfer to a wire rack.
