NOVA Food Classification System: Understanding Your Diet

Recognizing what to eat – and what not to eat – is crucial to maintaining a healthy diet but with so many options available, it can be a daunting day-to-day task. Enter the NOVA Food Classification System, which categorizes foods based on the extent and purpose of their processing. It’s a tool for researchers, policymakers and health organizations to address issues related to diet and public health.

What’s the NOVA Food Classification System?

The NOVA Food Classification System is a unique approach to categorizing foods. Unlike other systems that classify foods based on nutrient content or calorie count, NOVA focuses on the extent and purpose of food processing. 

4 categories of processed foods and additives  

According to the American Society for Nutrition, the NOVA system divides foods into four groups. Each group represents a different level of processing. The system highlights the nutritional differences within the same group, such as whole grains (brown rice) versus refined grains (white rice). 

1. Unprocessed or minimally processed foods
2. Processed culinary ingredients
3. Processed foods
4. Ultra processed foods

1) Unprocessed or minimally processed foods

Unprocessed foods are foods in their natural state. They haven’t been altered by any processing. Minimally processed foods may have undergone simple processes (like pasteurization) without adding salt, sugar or harmful fats.  

Consumed in their natural state or with minimal processing, whole foods are safer and packed with life-sustaining nutrients.  

Unprocessed or whole food examples:

• Fresh fruits 
• Fresh vegetables
• Whole grains (oats, barley)
• Meat
• Seeds  
• Milk

2) Processed culinary ingredients

Processed culinary ingredients are substances obtained from unprocessed foods or from nature that are used to season and cook unprocessed or minimally processed foods. These ingredients enhance the flavors of a dish and help make food more palatable and delicious.

Not meant to be consumed alone, processed ingredients are used in combination with unprocessed foods to produce more diverse, delicious dishes.

Processed culinary ingredients:

• Oils
• Fats
• Sugar
• Salt
• Honey
• Maple syrup
• Vinegar

3) Processed foods

Processed foods are made by adding salt, oils or sugar which makes them more durable and palatable. Typically made with 2-3 ingredients, these foods are still recognizable as a version of the original unprocessed food.

These foods are usually consumed with meals or as part of recipes. They can be part of a healthy diet when consumed in moderation.

Processed foods include:

• Canned vegetables
• Cheese
• Freshly baked bread
• Salted or sugared nuts
• Smoked or cured meat
• Canned fish

 4) Ultra-processed foods

Ultra-processed foods are formulations made mostly or entirely from substances derived from foods and additives. They contain little or no dense nutrition value and are typically packaged to have a long shelf life with fake preservatives. They’re ready to eat or drink and require minimal preparation.

Ultra processed foods are often high in sugar, fat and salt and low in fiber and nutrients. They should be consumed in moderation due to their potential impact on health.

Ultra processed foods include:

• Sugary soft drinks
• Sweet or savory packaged snacks
• Pre-prepared frozen dishes
• Reconstituted meat products
• Instant noodles
• Industrially made bread

The Impact of Food Processing on Health

The level of food processing can significantly impact our health and wellbeing. Ultra-processed foods, for instance, are often high in sugar, fat and salt and low in fiber and nutrients. Consuming these foods in excess has been linked to obesity, heart disease, diabetes and other chronic health conditions.

The NOVA system encourages the consumption of a variety of foods from the unprocessed or minimally processed category. According to the National Institutes of Health, these foods are rich in essential nutrients and fiber, promoting metabolic health.

NOVA also helps you identify and limit the intake of ultra-processed foods. These foods are often high in unhealthy ingredients like sugar and salt. Reducing consumption can lead to improved health outcomes. The goal is not to eliminate all processed foods but to make smarter choices. 

Making more informed food choices with NOVA

NOVA Food Classification System can empower people and dieters to make healthier food choices. It provides a clear framework to assess the level of processing in the foods we consume. It helps people recognize the impact of food processing and guides you towards a healthier, more sustainable lifestyle.

The Surgical Weight Control Center in Las Vegas, NV, understands the difficulties of sticking with a long-term high-nutrition diet. To provide support, our weight-loss teams hold nutrition support groups each month to share and inspire other patients on their weight-loss journey. 

Schedule an appointment

To learn more about NOVA’s food classification system or to get in touch with a nutritionist, call 702-313-8446 or fill out the contact form.