Foods are categorized into three groups: raw (whole) foods, minimally processed foods, and ultra-processed foods. Convenience foods are pre-prepared, requiring no cooking time for consumers.

Doctor Vo Tran Nhu Thao, from the Endocrinology - Diabetes Unit at Tam Anh General Clinic, District 7, provides guidance on classifying and wisely choosing convenience foods, which can help adults have quick meals and support weight management.

Minimally processed foods have undergone basic steps for cleaning, preservation, or packaging, while largely retaining their original nutritional value. This food group uses few or no additives, preservatives, colorings, or flavorings. Simple processing steps include: washing, cutting, peeling, slicing, grinding, chilling, freezing, fermenting, pasteurization, and sterilization.

Common minimally processed foods include: frozen or pre-cut vegetables and fruits, sterilized or pasteurized fresh milk, unsweetened yogurt, and pre-cooked grains. Processes like freezing and sterilization help preserve nutrient content.

Ultra-processed foods undergo complex industrial processing steps and are often rich in sugar, refined carbohydrates, unhealthy fats, and numerous additives. Examples include: cold cuts, sausages, ham, fast food, confectionery, and bottled soft drinks.

These foods are convenient and typically have a long shelf life, but contain many preservatives, added sugars, unhealthy fats, and refined carbohydrates. Excessive consumption can lead to a calorie surplus, fat accumulation, and promote weight gain.

Ultra-processed foods like sausages contain unhealthy fats, which can easily lead to weight gain. *Photo: Anh Chi*

Ultra-processed foods are low in nutrients and fiber. Consuming too many ultra-processed foods, replacing whole foods, can lead to nutrient deficiencies and increase the risk of cardiovascular disease and type 2 diabetes, according to Doctor Thao.

Whole (raw) foods are rich in essential nutrients like vitamins, minerals, fiber, and antioxidants. Examples include: whole grains, fruits, and vegetables rich in vitamins C and A, potassium, and fiber. Individuals on a weight loss journey should prioritize this group to support digestion, regulate blood sugar, and reduce the risk of chronic diseases.

Duc Hanh