Health and Wellness-2-2024 PDF

Diet and nutrition for health & wellness. Essential components of balanced diet for healthy living with specific reference to the role of carbohydrates, proteins, fats, vitamins & minerals. Malnutrition, undernutrition and overnutrition. Processed foods and unhealthy eating habits. Diet and nutriti...

Diet and nutrition for health & wellness. Essential components of balanced diet for healthy living with specific reference to the role of carbohydrates, proteins, fats, vitamins & minerals. Malnutrition, undernutrition and overnutrition. Processed foods and unhealthy eating habits. Diet and nutrition for health & wellness. Food, diet and nutrition What we eat and drink to help keep us alive and well, to help us grow, develop, work and play is called food. Food is anything edible. It includes all foods and drinks acceptable for that particular society, culture or religion. Food gives us a feeling of comfort and satisfaction. Eating certain foods establishes our identity. What we eat and how we eat makes up our food habit. Most of our food habits are learned in the home from our parents. As we grow up, our experience and learning help us to change some of these food habits. Diet is the sequence and balance of meals in a day. It is concerned with the eating patterns of individuals or a group. Some people may eat twice in a day (breakfast and dinner); others may eat four times (breakfast, lunch, snack and dinner); still others may seem to be chewing all day long. Diet and nutrition for health & wellness. Food, diet and nutrition Nutrition is the interaction between food and the body. It is about the nutrients contained in food, and their action, interaction and balance in relation to health and disease. It is the process by which people can ingest, digest, absorb, transport, utilize and excrete food substances. In addition, nutrition is concerned with social, cultural and physiological implications of food and eating. In general, the science of nutrition is the science of showing how food nourishes the body. Diet and nutrition for health & wellness. Food, diet and nutrition A nutrient is an active chemical component in food that plays a specific structural or functional role in the body’s activity. There are six classes of nutrients: 1. Carbohydrates 2. Proteins 3. Lipids 4. Water 5. Vitamins 6. Minerals Almost all foods are a mixture of nutrients. They contain different amounts of sugar, starch, fibre, fat, protein, minerals, vitamins and water. Diet and nutrition for health & wellness. Food, diet and nutrition Nutrients can be further classified as either macronutrients or micronutrients and either organic or inorganic, as well as whether or not they provide energy to the body (energy-yielding). Macronutrients- Nutrients that are needed in large amounts are called macronutrients. There are three classes of macronutrients: carbohydrates, lipids, and proteins. Water is also a macronutrient in the sense that you require a large amount of it, but unlike the other macronutrients, it does not yield energy. Carbohydrates Carbohydrates are molecules composed of carbon, hydrogen, and oxygen. Carbohydrates are a major fuel source for all cells of the body, and certain cells, like cells of the central nervous system and red blood cells, rely solely on carbohydrates for energy. Diet and nutrition for health & wellness. Food, diet and nutrition Macronutrients- Carbohydrates The major food sources of carbohydrates are grains, dairy products, fruits, legumes, and starchy vegetables, like potatoes. Non-starchy vegetables, like carrots, also contain carbohydrates, but in lesser quantities. Carbohydrates are broadly classified into two groups based on their chemical structure: simple carbohydrates (often called simple sugars) and complex carbohydrates, which include fiber, starch, and glycogen. The fibre resistant to digestion in the human digestive tract are cellulose in vegetables and whole grains, and gums and pectins in vegetables, fruits and cereals, which are called the dietary fibre. Including fibre (roughage) in the diet is important because it makes the bowels work properly and provides bulk to make us feel full. Fresh fruits and vegetables, peas and beans, whole wheat flour and unrefined maize or sorghum flour give us fibre. Diet and nutrition for health & wellness. Food, diet and nutrition Macronutrients- Lipids Lipids are also a family of molecules composed of carbon, hydrogen, and oxygen, but unlike carbohydrates, they are insoluble in water. Lipids are found predominantly in butter, oils, meats, dairy products, nuts and seeds, and in many processed foods. The three main types of lipids are triglycerides, phospholipids, and sterols. The main job of lipids is to provide or store energy. In addition to energy storage, lipids serve as major components of cell membranes, surround and protect organs, provide insulation to aid in temperature regulation, and regulate many other functions in the body. Fats serve as a vehicle for fat-soluble vitamins like vitamins A, D, E and K. It is necessary to have adequate and good quality fat in the diet for meeting the requirements of essential fatty acids. Diet and nutrition for health & wellness. Food, diet and nutrition Macronutrients- Proteins Proteins are large molecules composed of chains of amino acids, which are simple subunits made of carbon, oxygen, hydrogen, and nitrogen. The word protein comes from a Greek word meaning “of primary importance,” which is an apt description of these macronutrients as they are also known as the “workhorses” of life. Proteins provide structure to bones, muscles, and skin, and they play a role in conducting most of the chemical reactions occurring in the body (Enzymes). Scientists estimate that more than 100,000 different proteins exist within the human body. Proteins can also provide energy, though this is a relatively minor function, as carbohydrates and fat are preferred energy sources. Diet and nutrition for health & wellness. Food, diet and nutrition Macronutrients- Proteins Food sources of proteins include meats, dairy products, seafood, and a variety of plant-based foods, like beans, nuts, and seeds. Animal proteins are of high quality as they provide all the essential amino acids in right proportions, while plant or vegetable proteins are not of the same quality because of their low content of some of the essential amino acids. However, a right combination of cereals, millets and pulses provides most of the amino acids. Diet and nutrition for health & wellness. Food, diet and nutrition Macronutrients- Water Water does not contain carbon but is composed of two hydrogens and one oxygen per molecule of water. More than 60 percent of your total body weight is water. Without it, nothing could be transported in or out of the body, chemical reactions would not occur, organs would not be cushioned, and body temperature would fluctuate widely. On average, an adult consumes just over two liters of water per day from food and drink combined. Since water is so critical for life’s basic processes, we can only survive a few days without it, making it one of the most vital nutrients. Diet and nutrition for health & wellness. Food, diet and nutrition Micronutrients Micronutrients are nutrients required by the body in smaller amounts, but they’re still essential for carrying out bodily functions. Micronutrients include all of the essential minerals and vitamins. There are 16 essential minerals and 13 essential vitamins. In contrast to carbohydrates, lipids, and proteins, micronutrients are not a source of energy, but they assist in the process of energy metabolism as cofactors or components of enzymes (known as coenzymes). Enzymes are mostly proteins that catalyze (or accelerate) chemical reactions in the body; they’re involved in all aspects of body functions, including producing energy, digesting nutrients, and building macromolecules. Diet and nutrition for health & wellness. Food, diet and nutrition Micronutrients-Minerals Minerals are inorganic substances that are classified depending on how much the body requires. Trace minerals, such as molybdenum, selenium, zinc, iron, and iodine, are only required in amounts of a few milligrams or less per day. Major minerals, such as calcium, magnesium, potassium, sodium, and phosphorus, are required daily in amounts larger than 100 milligrams. Many minerals are critical for enzyme function, and others are used to maintain fluid balance, build bone tissue, synthesize hormones, transmit nerve impulses, contract and relax muscles, and protect against harmful free radicals in the body. To give you an appreciation of the many functions of minerals, the table below has a complete list of all the minerals and their major functions. Diet and nutrition for health & wellness. Food, diet and nutrition Micronutrients-Minerals Minerals and their major functions Major Minerals Major Function Sodium Fluid balance, nerve transmission, muscle contraction Chloride Fluid balance, stomach acid production Potassium Fluid balance, nerve transmission, muscle contraction Calcium Bone and teeth health maintenance, nerve transmission, muscle contraction, blood clotting Phosphorus Bone and teeth health maintenance, acid-base balance Magnesium Protein production, nerve transmission, muscle contraction Sulfur Protein production Trace Minerals Function Iron Carries oxygen, assists in energy production Zinc Protein and DNA production, wound healing, growth, immune system function Iodine Thyroid hormone production, growth, metabolism Selenium Antioxidant Copper Coenzyme, iron metabolism Manganese Coenzyme Fluoride Bone and teeth health maintenance, tooth decay prevention Chromium Assists insulin in glucose metabolism Molybdenum Coenzyme Diet and nutrition for health & wellness. Food, diet and nutrition Micronutrients- Vitamins Vitamins are organic nutrients that are categorized based on their solubility in water. The water-soluble vitamins are vitamin C and all of the B vitamins. The fat-soluble vitamins are vitamins A, D, E, and K. Vitamins are required to perform many functions in the body, such as making red blood cells, synthesizing bone tissue, and playing a role in normal vision, nervous system function, and immune function. To give you an appreciation of the many functions of vitamins, the table below lists the 13 essential vitamins and their major functions. Diet and nutrition for health & wellness. Food, diet and nutrition Micronutrients- Vitamins Water-Soluble Vitamins Major Functions Thiamin (B1) Coenzyme, energy metabolism assistance Riboflavin (B2 ) Coenzyme, energy metabolism assistance Niacin (B3) Coenzyme, energy metabolism assistance Pantothenic acid (B5) Coenzyme, energy metabolism assistance Pyridoxine (B6) Coenzyme, energy metabolism assistance Biotin (B7) Coenzyme, amino acid and fatty acid metabolism Folate (B9) Coenzyme, essential for growth Cobalamin (B12) Coenzyme, red blood cell synthesis C (ascorbic acid) Collagen synthesis, antioxidant Fat-Soluble Vitamins Major Functions A Vision, reproduction, immune system function D Bone and teeth health maintenance, immune system function E Antioxidant, cell membrane protection K Bone and teeth health maintenance, blood clotting Diet and nutrition for health & wellness. Food, diet and nutrition ENERGY-YIELDING NUTRIENTS The macronutrients—carbohydrate, protein, and fat—are the only nutrients that provide energy to the body. The energy from macronutrients comes from their chemical bonds. This chemical energy is converted into cellular energy that can be utilized to perform work, allowing cells to conduct their basic functions. Although vitamins also have energy in their chemical bonds, our bodies do not make the enzymes to break these bonds and release this energy. (This is fortunate, as we need vitamins for their specific functions, and breaking them down to use for energy would be a waste.) Food energy is measured in kilocalories (kcals). A kilocalorie is the amount of energy needed to raise 1 kilogram of water by 1 degree Celsius. The kilocalories stored in food can be determined by putting the food into a bomb calorimeter and measuring the energy output (energy = heat produced). Diet and nutrition for health & wellness. Food, diet and nutrition ENERGY-YIELDING NUTRIENTS Carbohydrates and proteins provide 4 Calories per gram, and fats provide 9 Calories per gram. Fat is the most energy-dense nutrient, because it provides the most calories per gram (more than double carbohydrates and protein). When you look at the Nutrition Facts panel on a food label, you’ll see that it lists calories, as well as grams of total fat, total carbohydrates, and protein per serving. From these values, you can estimate the amount of calories coming from the different macronutrients. 8 grams of fat x 9 Cal/g = 72 Cals 37 grams of carbohydrate x 4 Cal/g = 148 Cals 3 grams of protein x 4 Cal/g = 12 Cals Diet and nutrition for health & wellness. Food, diet and nutrition Balanced diet: A diet that contains different types of foods in quantities enough to meet the need for nutrients as well as a small provision to meet nutrients during a short duration of starvation. The daily diet must provide all essential nutrients in the required amounts which vary with age, gender, physiological status and physical activity. A typical Indian balanced diet should provide 60-70% of energy from carbohydrates, 10-12% from protein and 20-25% of energy from fat. The features of a balanced diet are- Meets nutritional requirements Develops maximum cognitive ability Prevents degenerative diseases Improves longevity and immunity Helps in coping with stress Diet and nutrition for health & wellness. Food Groups A balanced diet can be achieved through a proper blend of foods from the basic five food groups based on the nutrient content and biological group the plant belongs to. The five food groups are as follows- Cereal grains and products- Include foods like rice, wheat, ragi, bajra, maize, jowar, barley, rice flakes, wheat flour oats etc. The main nutrients provided are Energy, protein, Invisible fat, Vitamin – B1, Vitamin – B2, Folic Acid, Iron and Fibre. Pulses and Legumes- Include foods like bengal gram, black gram, green gram, red gram, lentil (whole as well as dhals), cowpeas, peas, rajmah, soyabeans. The main nutrients provided are Energy, Protein, Invisible fat, Vitamin – B1, Vitamin – B2, Folic Acid, Calcium, Iron and Fibre. Milk and meat products-Include foods such as milk, curd, skimmed milk, cheese, paneer & chicken, liver, fish, egg, meat. The main nutrients provided are Protein, Fat, Vitamin B2, B12, Calcium and phosphorus. Diet and nutrition for health & wellness. Food Groups Fruits & Vegetables – Fruits include Mango, Guava, Tomato Ripe, Papaya, Orange, Sweet Lime, Watermelon etc; Vegetables include greens such as Amaranth, Spinach, Drumstick leaves, Coriander leaves, Mustard leaves, fenugreek leaves and other vegetables such as Carrots, Brinjal, Ladies fingers, Capsicum, Beans, Onion, Drumstick, Cauliflower etc. The main nutrients provided are Vitamin C, Fibre, Invisible Fats, Carotenoids, Vitamin – B2, Folic Acid, Calcium, Iron, Fibre and a variety of phytochemicals. Fats and sugars- Butter, ghee, hydrogenated oils, cooking oils like groundnut, mustard, coconut, sunflower, palmolein etc are foods under fats and sugar, jaggery under sugars. The major nutrients provided are energy and different types of fatty acids. Fats are a concentrated source of energy. Some amount of fat is needed in daily diet because they supply essential fatty acids. Besides this, some vitamins like A, D, E and K are fat soluble and important for our body. Sugar, jaggery and honey are sweetening agents and provide carbohydrates to the body. Diet and nutrition for health & wellness. Dietary reference intakes Dietary reference intakes (DRIs) are a set of scientifically developed reference values for nutrients. DRI values provide the scientific basis for nutrition professionals, governments, and non-governmental organizations to carry out activities such as: Developing nutrition labels Developing dietary guidelines and food guides Ensuring foods and supplements contain safe levels of nutrients Creating patient and consumer counseling and educational programs Assessing nutrient intakes and monitoring the nutritional health of the population It’s important that DRIs remain up to date to support the health of people Diet and nutrition for health & wellness. Dietary reference intakes: There is a set of different values for each nutrient, each with different uses, depending on the application. Most nutrients have several DRI values. Each type of DRI refers to the average daily nutrient intake for the general population over time. Definitions of the different DRIs provide further details about each of these values. Diet and nutrition for health & wellness. DRI Values related to meeting nutritional requirements are: Estimated average requirement (EAR): The estimated nutrient requirement that is adequate in 50% of the population studied and is used to develop the recommended dietary allowances. Scientists use this value as a base for calculating a nutrient’s more specific RDA. Estimated energy requirement (EER): The average dietary energy intake that is predicted to maintain energy balance in healthy, normal weight individuals of a defined age, gender, weight, height, and level of physical activity consistent with good health. In children and pregnant and lactating women, the EER includes the needs associated with the growth or secretion of milk at rates consistent with good health. Diet and nutrition for health & wellness. Dietary reference intakes: Recommended dietary allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%-98%), healthy people. RDA is separate for physiological groups such as infants, pre-schoolers, children, adolescents, pregnant women, lactating mothers, and adult men and women. Adequate intake (AI): For some nutrients, there is insufficient knowledge to determine an Estimated Average Requirement (which is needed to set an RDA). In these cases, an AI is used which reflects the average amount of a nutrient that a group of healthy people consume. The value for preventing excessive intake is the: Tolerable upper intake level (UL): maximum daily intake unlikely to cause adverse health effects. Diet and nutrition for health & wellness. Dietary reference intakes: The values for reducing risk of chronic disease are the: Chronic disease risk reduction intake (CDRR): an intake that there is evidence of a reduction in the risk of chronic disease. In the case of sodium, intake below the CDRR is associated with beneficial effects on cardiovascular disease risk, hypertension risk, systolic blood pressure, and diastolic blood pressure Acceptable macronutrient distribution range (AMDR): the recommended proportion of a person’s daily calories that should come from protein, fat, and carbohydrates. The AMDR is expressed as a percent of total energy (% total kcals). The AMDR is the range associated with reduced risk for chronic diseases, while providing essential nutrients like vitamins and minerals. People who do not reach the AMDRs for their target group increase their risk of developing health complications. Carbohydrate (45-65), Protein (10-35), Fat (20-35), Polyunsaturated fatty acids (5- 10) and Linolenic acid (0.6-1.2)-Value (% of total calories) My Plate for the Day * Eggs/fish/meat can substitute a portion of pulses + Prescribed amount of vegetables (excluding potato) may be consumed either in cooked form/ salad # Prefer fresh fruits (avoid juices) $ Use different varieties of cooking oils, vegetables, fruits, nuts etc., to obtain a variety of phytonutrients, vitamins, minerals and bioactive compounds. My Plate for the day’ represents proportions of different food groups for meeting ~2000 kcal Individuals trying to reduce weight may cut- down on cereal intake The meal plan is not for any specific medical condition My Plate for the Day Promotes Health, Prevents Hidden Hunger and Protects from Diseases Consumption of proportions of food groups indicated in the plate helps prevent macronutrient & micronutrient malnutrition (Hidden Hunger) The proportion indicated in the plate ensures adequate intake of all micronutrients (vitamins & minerals), bioactive compounds, functional foods, antioxidants etc. No vitamin or mineral (micronutrients) supplements will provide the adequacy of all nutrients that can be met from this model plate Routine consumption of certain nutrients as supplements will interfere with absorption of other nutrients Micronutrients from food are better absorbed and more bioavailable than vitamin and mineral supplements/tablets/capsules/fortification A complete diet as indicated in the model plate provides many unknown substances/nutrients that cannot be met from supplements or fortified foods My Plate for the Day Regular consumption of foods in proportions as per the model plate improves immunity and resistance to infections maintains good microbial flora (beneficial bacteria in the intestine) prevents Diabetes Mellitus, Cardiovascular Diseases (CVDs) such as heart attack, stroke and many other diseases maintains appropriate alkalinity and thereby reduces inflammation and decreases chances of kidney stone formation prevents insulin resistance and maintains appropriate insulin sensitivity and glycaemic index Adequate intake of fibre prevents constipation prevents adverse effects of environmental pollution and toxins such as heavy metals and pesticides by working as a detoxifying diet. Malnutrition, undernutrition and overnutrition. Diet has always played a vital role in supporting health. Good nutrition impacts greatly on people’s general wellbeing. Food choices influence the health and well-being of individuals. Malnutrition occurs when there is imbalance in nutrients consumed and utilized. Poor nutrition can affect energy levels, alertness, mobility, steadiness and healing. Nutrition imbalance can be either: General, i.e. due to excessive/deficient amounts of food of any or all types, leading to obesity, protein, energy malnutrition etc or Specific, i.e. excess/deficiency of a single nutrient that may arise due to faulty food habits or an underlying disease e.g. Vitamin C deficiency, iron deficiency, etc. Malnutrition can mean undernutrition or overnutrition. It can also mean an imbalance of macronutrients (proteins, carbohydrates, fats) or micronutrients (vitamins and minerals). The health consequences depend on the nutrient and the severity of the imbalance. Malnutrition, undernutrition and overnutrition. Undernutrition is a state of nutrient deficiency due to insufficient food intake. It usually affects the balance of all the nutrients in the body. Poor diets, when combined with poor health can lead to serious health and nutritional problems such as decreased immunity, frequent infections, hormone changes, diminished fat free mass, decreased work efficiency, poor growth in children, increased expenses for medical care and overall decreased quality of life. Overnutrition is the opposite of undernutrition and occurs due to frequent or habitual consumption of nutrients by eating too much food to the level that it becomes dangerous to health. Although most nutrients can be harmful in excess, the danger of overnutrition relates mostly to carbohydrates and fats. Obesity is an extreme form of overnutrition resulting from an accumulation of excessive amounts of body fat. Malnutrition, undernutrition and overnutrition. Overnutrition- Obesity increases the risk of chronic diseases including type 2 diabetes, hypertension (high blood pressure), stroke, heart disease, cancer, joint problems, liver problems, difficulty in breathing and decreased mobility. The health consequences of these conditions range from premature death to disabilities. Thus, proper food choices leading to good nutrition can have the following benefits- Promotion of optimal growth and development of children Reduced risk of developing chronic diseases such as cardiovascular disease, cancer, diabetes, obesity, osteoporosis, iron deficiency, and dental caries (cavities). Obtaining a healthy and productive life. Processed foods and unhealthy eating habits.-What is processed food? The U.S. Department of Agriculture (USDA) defines processed food as one that has undergone any changes to its natural state—that is, any raw agricultural commodity subjected to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging, or other procedures that alter the food from its natural state. The food may include the addition of other ingredients such as preservatives, flavors, nutrients and other food additives or substances approved for use in food products, such as salt, sugars, and fats. The Institute of Food Technologists includes additional processing terms like storing, filtering, fermenting, extracting, concentrating, microwaving, and packaging. According to these standards, virtually all foods sold in the supermarket would be classified as “processed” to some degree. Because food begins to deteriorate and loses nutrients as soon as it is harvested, even the apples in the produce aisle undergo four or more processing steps before being sold to the consumer. That’s why in practice, it’s helpful to differentiate between the various degrees of food processing. Processed foods and unhealthy eating habits. Types of Food Processing A popular system to classify processed foods was introduced in 2009, called the NOVA classification. It lists four categories considering the degree to which a food is processed and the purpose of these modifications: Unprocessed or minimally processed foods Processed culinary ingredients Processed foods Ultra-processed foods Processed foods and unhealthy eating habits. Types of Food Processing Unprocessed or minimally processed foods: Unprocessed foods include the natural edible food parts of plants and animals. Minimally processed foods have been slightly altered so they can be more easily stored, prepared, and eaten; this processing level does not substantially change the nutritional content of the food. Examples include cleaning and removing inedible or unwanted parts, grinding, refrigeration, pasteurization, fermentation, freezing, and vacuum-packaging. This allows the food to be preserved for more time and remain safe to eat. Many fresh fruits, vegetables, whole grains, nuts, meats, plain yogurt with no added sugar or artificial sweeteners, fresh and dried pasta, tea, coffee, and milk fall into this category. Processed foods and unhealthy eating habits. Types of Food Processing Processed culinary ingredients This category includes food ingredients used in kitchens to prepare and season foods that are derived from minimally processed foods by pressing, refining, grinding, or milling. They are typically not eaten on their own but are used to prepare other foods. Examples include oils from plants, seeds, and nuts; vinegar made by acetic fermentation of wine; honey extracted from combs; and syrup from maple trees without added flavors or stabilizers. Processed foods and unhealthy eating habits. Types of Food Processing Processed foods In this category, the processing increases the durability of foods or modifies or enhances their flavor and texture. Processed foods derive from either of the two previous groups but have added salt, sugar, and/or fat. Some canned fruits and vegetables, some cheeses, freshly made bread, and canned fish are examples. These foods usually are made from at least 2-3 ingredients and can be readily eaten without further preparation. Processed foods and unhealthy eating habits. Types of Food Processing Ultra-processed foods Also commonly referred to as “highly processed foods,” these are foods from the prior group that go beyond the incorporation of salt, sugar, and fat to include artificial colors and flavors, preservatives, thickeners, emulsifiers, and artificial sweeteners that promote shelf stability, preserve and enhance texture, and increase palatability. Several processing steps using multiple ingredients are involved in an ultra- processed food. They are often mass-produced with low-cost ingredients making them cheap and highly profitable. It is speculated that these foods are designed to specifically increase cravings so that people will overeat them and purchase more. Not all but some of these foods tend to be low in fiber and nutrients. Ultra-processed foods are typically ready-to-eat with minimal additional preparation. Processed foods and unhealthy eating habits. Types of Food Processing Ultra-processed foods Examples are sugary drinks, cookies, some crackers, chips, and breakfast cereals, some frozen dinners, and luncheon meats. Ingredients used widely in the production of ultra-processed foods such as saturated fats, added sugar, and sodium have become markers of poor diet quality due to their effect on heart disease, obesity, and high blood pressure. It is estimated that ultra-processed foods contribute about 90% of the total calories obtained from added sugars. These foods may partially if not completely replace minimally processed foods in some people’s diets. One study using data from the U.S. National Health and Nutrition Examination Survey found that ultra-processed foods comprised about 60% of total calories in the U.S. diet. An association has been suggested between the increasing sales of ultra- processed foods and the rise in obesity. Processed foods and unhealthy eating habits. Is Processed Food Unhealthy? There’s no doubt that at least some processed foods are found in most people’s kitchens. There are benefits and drawbacks. Pros Frozen, pre-chopped, and canned ingredients can be time-savers in the kitchen. Some processed and fortified foods provide important nutrients that may not otherwise be obtained in a busy household or one that has a limited food budget. From a nutritional standpoint, processed and even ultra-processed foods can provide key nutrients. Some nutrients, like protein, are naturally retained throughout processing, and others, such as B vitamins and iron, may be added back if they are lost during processing. Fruits and vegetables that are quickly frozen after harvesting can retain the majority of vitamin C. Processed foods and unhealthy eating habits. Is Processed Food Unhealthy? Pros Throughout history, foods fortified with specific nutrients have prevented deficiencies and their related health problems in certain populations. Examples include infant cereals fortified with iron and B vitamins to prevent anemia, milk fortified with vitamin D to prevent rickets, wheat flour fortified with folic acid to prevent birth defects and iodine added to salt to prevent goiter. Processing by certain methods like pasteurization, cooking, and drying can destroy or inhibit the growth of harmful bacteria. Additives such as emulsifiers preserve the texture of foods, such as preventing peanut butter from separating into solid and liquid parts. Other functions of processing include delaying the spoilage of food; preserving desirable sensory qualities of food (flavor, texture, aroma, appearance); and increasing convenience in preparing a complete meal. Therefore, the indispensable role of food processing enables us to have a stable and predictable food supply and maintains food and nutrient security. Processed foods and unhealthy eating habits. Is Processed Food Unhealthy? Cons Depending on the degree of processing, nutrients can be destroyed or removed. Peeling outer layers of fruits, vegetables, and whole grains may remove plant nutrients (phytochemicals) and fiber. Heating or drying foods can destroy certain vitamins and minerals. Although food manufacturers can add back some of the nutrients lost, it is impossible to recreate the food in its original form. Currently, bread and frozen meals are some of the most consumed ultra- processed foods in the U.S. While these products can be good sources of whole grains, fiber, vitamins, and minerals, they can also be high in sodium, added sugars, and saturated fats. Processed foods and unhealthy eating habits. Is Processed Food Unhealthy? Cons Given the variety of ultra-processed foods, it may be helpful to distinguish those with lower nutritional value from the broader category. Such distinction can be determined by evaluating a food’s nutritional content and long-term health effects. A product with an unevenly high ratio of calories to fiber and healthy nutrients (e.g., unsaturated fats, B vitamins, potassium) may be considered an “ultra- processed food of low nutritional value.” For example, soda provides high calories from added sugars and no healthy nutrients; and research supports an association between a high intake of sugar- sweetened beverages and an increased risk of obesity, diabetes, and heart disease. On the other hand, whole-grain bread and fiber-containing low-sugar breakfast cereals that may be fortified with nutrients such as folic acid have consistently been linked with lower rates of stroke. Processed foods and unhealthy eating habits. Is Processed Food Unhealthy? Cons To help illustrate the spectrum of food processing, the table below includes ultra- processed foods of low nutritional value as its own category. We separate the NOVA categories of “unprocessed” and “minimally processed” foods, and omit NOVA’s “processed culinary ingredients” category, which mainly includes supplementary food components to assist in cooking and food preparation. Processed foods and unhealthy eating habits. Foods with different level of processing Unprocessed Minimally Ultra-processed foods of Processed foods Ultra-processed foods foods processed foods low nutritional value Unsweetened apple sauce Sweetened apple sauce Prepackaged apple Apple juice drink with high made with apples, water, that contains the prior Whole apple slices with no fructose corn syrup and and ascorbic acid to ingredients plus high additives added coloring prevent browning fructose corn syrup Instant flavored oatmeal Low-fiber packaged oat- Whole oat Instant oats with added with added sugar, artificial Steel-cut oats, containing cookie (mostly groats sugar and a preservative flavorings, and other rolled oats made of refined flour and only to enhance freshness additives to improve texture sugar) and freshness Chickpea flour Canned chickpeas; “Chickpea” chips that are made from dried store-bought hummus Store-bought hummus Dried made with mostly rice or finely ground made with chickpeas, made with chickpeas, salt, chickpeas potato flour and are high in chickpeas; spices, and oil without spices, and artificial flavors added salt and oils chickpea pasta preservatives Natural peanut butter Peanuts in the Shelled plain Peanut butter with added made with only peanuts Peanut butter candy shell peanuts sugar, salt, and emulsifiers and salt Unseasoned frozen Canned or frozen or fresh Fresh fish Breaded fish sticks fish filets fish with seasoning Processed foods and unhealthy eating habits. Foods with different level of processing Unprocessed Minimally Ultra-processed foods of Processed foods Ultra-processed foods foods processed foods low nutritional value Homemade veggie Packaged frozen veggie burger made with burgers or plant-based meat brown rice, lentils, substitutes with added salt sweet potato, and and seasonings; a good cooked kale source of protein and fiber Yogurts higher in added Store-bought plain Yogurt with a small amount sugars or fruit Homemade or yogurt made with of added sugar, and pectins concentrates, artificial store-bought plain pasteurized milk, live and gums to flavors, and gums to yogurt with only active cultures, and thicken/emulsify; a good thicken/emulsify; not a pasteurized milk food starch source of protein and significant source or (thickener) calcium protein or calcium Processed foods and unhealthy eating habits. Decoding the ingredients list on a food label Being aware of specific ingredients in a food is a good general practice for everyone but may be especially useful for those with food allergies or intolerances, diabetes, or digestive diseases. Some people have allergic reactions to additives like artificial colorings, or if they have a sensitive stomach may experience mild bloating or diarrhea from exposure to thickeners like carrageenan or guar gum. In many cases, the longer the ingredients list, the more highly processed a food is. However, an ingredient that is unrecognizable or has a long chemical name is not necessarily unhealthful. Processed foods and unhealthy eating habits. Decoding the ingredients list on a food label When scanning the Ingredients listing on a food package, consider the following: The ingredients are listed in order of quantity by weight. This means that the food ingredient that weighs the most will be listed first, and the ingredient that weighs the least is listed last. Some ingredients like sugar and salt may be listed by other names. For example, alternative terms for sugar are corn syrup, high-fructose corn syrup, honey, agave nectar, cane sugar, evaporated cane juice, coconut sugar, dextrose, malt syrup, molasses, or turbinado sugar. Other terms for sodium include monosodium glutamate or disodium phosphate. If the food is highly processed, it may contain several food additives such as artificial colors, flavors, or preservatives. Their ingredient names may be less familiar. Processed foods and unhealthy eating habits. Decoding the ingredients list on a food label Some preservatives promote safety of the food by preventing growth of mold and bacteria. Others help prevent spoilage or “off” flavors from developing. Examples that you may see on the label include: o Preservatives—ascorbic acid, sodium benzoate, potassium sorbate, tocopherols o Emulsifiers that prevent separation of liquids and solids—soy lecithin, monoglycerides o Thickeners to add texture—xanthan gum, pectin, carrageenan, guar gum o Colors—artificial FD&C Yellow No. 6 or natural beta-carotene to add yellow hues Processed foods and unhealthy eating habits. Decoding the ingredients list on a food label Fortified foods contain vitamins and minerals that are added after processing. Either these nutrients were lost during processing, or they were added because they are lacking in the average diet. Examples include B vitamins (riboflavin, niacin, niacinamide, folate or folic acid), beta carotene, iron (ferrous sulfate), vitamin C (ascorbic acid), vitamin D, or amino acids to boost protein content (L-tryptophan, L-lysine, L-leucine, L- methionine). Processed foods and unhealthy eating habits.-Practical advice on maintaining a healthy diet Fruit and vegetables-Eating at least 400 g, or five portions, of fruit and vegetables per day reduces the risk of NCDs and helps to ensure an adequate daily intake of dietary fibre. Fruit and vegetable intake can be improved by: always including vegetables in meals; eating fresh fruit and raw vegetables as snacks; eating fresh fruit and vegetables that are in season; and eating a variety of fruit and vegetables. Processed foods and unhealthy eating habits.-Practical advice on maintaining a healthy diet Fats-Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population. Also, the risk of developing NCDs is lowered by: reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats with unsaturated fats – in particular, with polyunsaturated fats. Fat intake, especially saturated fat and industrially-produced trans-fat intake, can be reduced by: steaming or boiling instead of frying when cooking; replacing butter, lard and ghee with oils rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower and sunflower oils; eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat; and limiting the consumption of baked and fried foods, and pre-packaged snacks and foods (e.g. doughnuts, cakes, pies, cookies, biscuits and wafers) that contain industrially-produced trans- fats. Processed foods and unhealthy eating habits.-Practical advice on maintaining a healthy diet Salt, sodium and potassium-Most people consume too much sodium through salt (corresponding to consuming an average of 9–12 g of salt per day) and not enough potassium (less than 3.5 g). High sodium intake and insufficient potassium intake contribute to high blood pressure, which in turn increases the risk of heart disease and stroke. Reducing salt intake to the recommended level of less than 5 g per day could prevent 1.7 million deaths each year. People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods (e.g. ready meals; processed meats such as bacon, ham and salami; cheese; and salty snacks) or from foods consumed frequently in large amounts (e.g. bread). Salt is also added to foods during cooking (e.g. bouillon, stock cubes, soy sauce and fish sauce) or at the point of consumption (e.g. table salt). Processed foods and unhealthy eating habits.-Practical advice on maintaining a healthy diet Salt, sodium and potassium-Salt intake can be reduced by: limiting the amount of salt and high-sodium condiments (e.g. soy sauce, fish sauce and bouillon) when cooking and preparing foods; not having salt or high-sodium sauces on the table; limiting the consumption of salty snacks; and choosing products with lower sodium content. Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it. Potassium can mitigate the negative effects of elevated sodium consumption on blood pressure. Intake of potassium can be increased by consuming fresh fruit and vegetables. Processed foods and unhealthy eating habits.-Practical advice on maintaining a healthy diet Sugars In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. A reduction to less than 5% of total energy intake would provide additional health benefits. Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity. Recent evidence also shows that free sugars influence blood pressure and serum lipids, and suggests that a reduction in free sugars intake reduces risk factors for cardiovascular diseases. Processed foods and unhealthy eating habits.-Practical advice on maintaining a healthy diet Sugars Sugars intake can be reduced by: limiting the consumption of foods and drinks containing high amounts of sugars, such as sugary snacks, candies and sugar-sweetened beverages (i.e. all types of beverages containing free sugars – these include carbonated or non carbonated soft drinks, fruit or vegetable juices and drinks, liquid and powder concentrates, flavoured water, energy and sports drinks, ready to drink tea, ready to drink coffee and flavoured milk drinks); and eating fresh fruit and raw vegetables as snacks instead of sugary snacks.