Ultra Processed Foods: A new study commissioned by Heart & Stroke has uncovered an alarming eating trend: almost 50% of the daily calories consumed by Canadians originate from ultra-processed foods. These heavily modified products, like soft drinks, potato chips, frozen dinners, and sugary breakfast cereals, lack essential nutrients and commonly contain excessive amounts of added salt, sugar, fats, and preservatives. Health professionals warn that a diet high in ultra-processed foods may raise the risk of cardiovascular disease, hypertension, type 2 diabetes, and stroke.

According to the NOVA categorization system, ultra-processed foods experience multiple industrial operations and regularly include ingredients unrecognizable in their natural forms. For instance, these foods undergo processes such as extrusion, milling, and molding, stripping them of natural nutrients and adding artificial colors, flavors, and stabilizers. In contrast, unprocessed or minimally processed foods—like vegetables, whole grains, lean meats, and dairy—maintain their original state and integral nutrients. Processed foods such as simple cheeses, canned vegetables, or plain bread, which experience minimal alteration, can still be healthful choices without the dangers connected to ultra-processed options.

To fight the growing reliance on ultra-processed foods, experts recommend several achievable strategies:

Cook More at Home: Shifting back to homemade meals can considerably lessen the intake of ultra-processed foods. Preparing dishes from scratch using whole ingredients allows individuals to control what enters their food, avoiding unnecessary additives.

Dine with Family and Friends: Research indicates that people who eat together tend to consume more nutritious foods. Family meals are linked to increased vegetable intake and reduced consumption of soft drinks and fried foods.

Make Better Choices When Eating Out: Choosing items that are grilled, baked, or steamed over deep-fried options and filling at least half the plate with vegetables can improve dietary quality when dining out.

Understand Food Origins: Awareness of food sources can help people make healthier choices. Foods that are difficult to trace back to a natural origin, like highly processed snacks, are less likely to provide nutritional benefits.

Beware of Food Marketing: Food labels can be misleading, as terms like “natural” or “organic” don’t guarantee a food is unprocessed. Even organic cookies or chips can be ultra-processed.

Adopting a diet rich in unprocessed and minimally processed foods can improve overall health and help reduce the risk of chronic diseases. Simple, nutritious meal ideas, such as cumin-crusted fish or stir-fried vegetables and beef, can be prepared in under 30 minutes, offering a wholesome alternative to highly processed options.