Difference between real food and ultra-processed foods

The difference between real food and ultra-processed foods goes far beyond taste: it involves health, disease prevention, and quality of life. In a scenario where chronic diseases and obesity are increasingly prevalent, understanding what's on your plate is crucial for informed choices and well-being!

According to the Food Guide for the Brazilian Population , real food refers to natural or minimally processed foods . These foods vary greatly in terms of energy density (calories per gram) and nutrient content. Animal foods, for example, provide protein, vitamins, and minerals. Plant-based foods are typically rich in fiber and nutrients and generally have lower caloric values, but on their own they may not provide all the necessary nutrients in optimal proportions.

• In natura: Foods obtained directly from plants or animals, acquired for consumption without undergoing any changes after leaving nature. Examples: vegetables, greens, fruits, potatoes, cassava, eggs, and milk.

• Minimally processed: They undergo only minimal changes, such as drying, grinding, pasteurization, or freezing. Examples: rice, beans, lentils, dried fruits, unsweetened juices, chilled or frozen meats.

Processed foods are made by adding salt, sugar, oil, or vinegar to natural foods to enhance their shelf life and enhance their palate. They are consumed as part of or as an accompaniment to dishes made with minimally processed foods.

Preserves, tomato extracts and concentrates, candied fruits, dried meat, cheeses and wheat flour breads with the addition of water, salt and yeast.

Ultra-processed foods are industrial formulations generally composed of five or more ingredients, involving complex industrial steps, and primarily containing extracted (oils, fats, sugars, starch, proteins) or synthesized (colorants, flavorings, emulsifiers) foods. These products are nutritionally poor and high in calories, sugar, fat, salt, and chemical additives, in addition to having a more intense flavor and a longer shelf life.

Stuffed cookies, ice cream, candy, breakfast cereals, industrial cakes, cereal bars, instant soups and seasonings, snacks, soft drinks, sweetened dairy drinks, breaded meat nuggets, sausages and industrial breads.

Foods known as real food (natural or minimally processed) are obtained from plants or animals and undergo few changes after leaving nature, preserving their nutrients, fiber, and vitamins. Because they are rich in nutrients and fiber, these foods promote greater satiety, aid in weight control, and prevent several chronic diseases. Ultra-processed foods, on the other hand, are industrial formulations composed of refined ingredients, additives, and substances such as colorings, flavorings, emulsifiers, and preservatives. High consumption of these products is associated with an increased risk of several diseases.

Therefore, prioritizing real food and avoiding ultra-processed foods is one of the most effective strategies for ensuring health, improving quality of life, and reducing long-term disease risks.

• Organize your purchases according to your routine (monthly, biweekly or weekly).

• Check what's missing in your pantry and fruit bowls before going to the market.

• Make a shopping list based on fresh foods and minimally processed items.

• If possible, plan meals such as packed lunches, practical snacks, and snacks for busy times.

By prioritizing real food and avoiding ultra-processed foods, self-care goes beyond what you see in the mirror, reflecting on health, well-being, and quality of life in the short and long term. Choosing natural, fresh, and minimally processed foods is a daily investment in disease prevention and health promotion—a fundamental step toward a healthier life!

You can find all this information and more in the Food Guide for the Brazilian Population !