NOVA Classification

Definition

A framework categorizing foods into four groups based on processing level: unprocessed, minimally processed, processed, and ultra-processed foods.

How it works

The NOVA system, developed by the University of São Paulo, categorizes foods into four distinct groups: Group 1 includes natural foods with no processing or minimal processing like grains, legumes, meat, and fruits; Group 2 comprises processing aids and substances used to cook Group 1 foods, such as oils, salt, and honey; Group 3 consists of relatively unprocessed foods with added Group 2 items like canned vegetables or freshly made breads; Group 4 encompasses ultra-processed industrial formulations typically high in added sugars, sodium, and unhealthy fats. Research suggests that higher NOVA classification is associated with increased risk of obesity and chronic diseases.

Role

Identifies the level of food processing and helps predict nutritional quality and health impacts.

Examples

• Group 1: Apples, rice, beans, chicken breast
• Group 2: Olive oil, salt, honey
• Group 3: Canned beans, whole grain bread
• Group 4: Soft drinks, instant noodles, mass-produced pastries

Recommendations

Prioritize Group 1 and minimally processed Group 3 foods in your diet. Gradually reduce ultra-processed food intake by substituting with homemade versions. Read ingredient lists to identify ultra-processed items disguised as healthy options. Plan meals around whole foods and cook from scratch when possible.

Key takeaway

Choosing less processed foods is generally better for long-term health than relying on ultra-processed products.

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