Processed foods make up a significant portion of the modern diet, with up to 60% of calories coming from them in developed countries. Not all processed foods are created equal, with the NOVA classification model categorizing them into four groups based on the degree of processing. While some processing can enhance the nutritional value and convenience of foods, ultra-processed foods (UPFs) are often high in unhealthy ingredients like sugar, salt, and saturated fat, making them detrimental to health.

To maintain a healthy diet in an ultra-processed world, it's important to prioritize unprocessed and minimally processed plant-based foods, while being mindful of ingredient lists and avoiding foods high in salt, sugar, and saturated fat. Simple swaps like choosing whole grain bread over white bread and tofu over ultra-processed meats can improve the nutritional value of your diet. Ultimately, understanding the nuances of processing can help consumers make informed decisions about what they eat, ensuring a healthy and balanced diet that includes some processed foods.