Adrianne Kartholl, RDN, LD, clinical nutrition supervisor, community hospital clinical nutrition and outpatient pediatrics, Parkview Health, offers key terms and guidelines for minimizing your family’s exposure to processed foods.
Watch the video: Nourishing Knowledge: Ultra-processed foods
There's been a lot of attention concerning ultra-processed foods and foods with added sugars. While there is some misinformation out there, it is important to understand the risks of these foods for Americans, and particularly, our young people.
Defining
Ultra-processed foods are those that have been altered with preservatives and additives to change their original form and flavor.
Added sugars are any type of sugar added to food to enhance its sweetness. One popular form of added sugar and many American food products is high fructose corn syrup.
It's important to note that certain food groups, such as dairy, fruit, vegetables and whole grains contain natural forms of sugar. These are better utilized by our bodies for important energy demands and function, and are not associated with the same health concerns as added sugars.
The risks
Processed foods have been shown to increase our risk of certain types of cancers, heart disease, diabetes and unwanted weight gain.
Avoiding processed foods
When shopping, I encourage families to look at the nutrition fact label as well as the ingredient list on a food item. Knowing how to identify ultra-processed foods can help us make healthier choices.
Look for items low in saturated fats and trans fats, as these are associated with heart disease. Choose items that contain mono or polyunsaturated fats, as these are heart healthy.
You will find sugars under the carbohydrate section of the food label. Sugars are the natural sugar that occurs in a food. Underneath this, you will see total added or total included sugars. I encourage families to choose items that have the least amount that fits within their budget.
When looking at an ingredient list, choose a product with the fewest number of ingredients and ingredients that you recognize. Keeping meals simple with whole food ingredients as much as possible is a great way to decrease your family's consumption of ultra-processed foods and added sugars.
If packaged products are needed, use the tools discussed today to help make healthier choices for your family, and if you have children, include them in shopping as it's never too early to teach them about a healthy lifestyle.
For more cooking and shopping guidance, visit our Nutrition & Recipes section of the Parkview Dashboard.
