HONOLULU (HawaiiNewsNow) – The food pyramid many people grew up with is gone.
In its place are updated federal dietary guidelines, and for some, that’s created confusion about what counts as “processed,” what’s considered “ultra-processed,” and what changes actually make a difference.
To help break it down during National Nutrition Month, Brooke Adachi, RD, a registered dietitian with Hawai‘i Pacific Health’s 360 Weight Management Center at Pali Momi Medical Center, explains what the new guidance emphasizes and how people can start making healthier choices.
Processed vs. ultra-processed foods: What’s the difference?
Adachi says it helps to think of foods on a spectrum: unprocessed, processed, and ultra-processed.
According to the U.S. Department of Agriculture, a food is considered processed when it’s been changed from its natural or original state, even if the changes are minimal.
“That means technically if food has been washed, cleaned, or cut before it’s packaged, it’s processed,” Adachi said.
Examples can include items like tofu, frozen vegetables, and shelled nuts.
But when it comes to ultra-processed foods, Adachi says it’s a different story.
“These are often packaged and ready to eat, made for convenience and have long shelf lives,” she said.
Adachi says ultra-processed foods often contain more preservatives, sodium and added sugar, and lower levels of vitamins and nutrients.
Examples include frozen meals, snacks like chips and cookies, some cereals, instant soups and sodas.
Why are ultra-processed foods so bad for you?
A large portion of the typical American diet comes from ultra-processed foods. Up to 70% of the average American diet consists of ultra-processed foods, according to the National Institutes of Health.
Adachi says frequent consumption can contribute to inflammation in the body.
“That inflammation can lead to health conditions like obesity, hypertension and heart disease,” she said.
Studies have also shown a link between consuming high amounts of ultra-processed foods and cancer, according to the American Association for Cancer Research.
How can you tell if something is ultra-processed?
Adachi recommends starting with the ingredient label.
Ultra-processed foods typically have long ingredient lists, including items many shoppers have never heard of or can’t easily pronounce.
A general rule of thumb, she says: The shorter the ingredient list, the better.
And remember: The first ingredient listed is what the food contains most.
Another change: More protein throughout the day
Adachi says another key message in the guidelines is to include protein in every meal — advice she also gives patients at HPH’s 360 Weight Management Center.
She recommends choosing lean protein sources, including:
ChickenLean cuts of meatFish and seafoodEggsPlant-based protein
Protein helps preserve and build lean muscle mass, Adachi says. It can also help keep people satisfied longer.
Trying to eat healthier? Start small
For people hoping to improve their diet, Adachi says the most important thing is to avoid trying to change everything overnight.
“Start slowly. Don’t make huge changes at once,” she said.
Here are a few realistic ways to begin:
If you eat fast food five times a week, try cutting back to three days.Sugary coffee drinks and boba can be packed with sugar. If you drink them every day, try scaling back a couple days a week — or see if you can go without it.Be mindful of portions. If you love plate lunches, consider ordering a mini next time — or save part of a regular plate for later.
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