HONOLULU (HawaiiNewsNow) – The food pyramid many people grew up with is gone.<\/p>\n
In its place are updated federal dietary guidelines, and for some, that\u2019s created confusion about what counts as \u201cprocessed,\u201d what\u2019s considered \u201cultra-processed,\u201d and what changes actually make a difference.<\/p>\n
To help break it down during National Nutrition Month, Brooke Adachi, RD, a registered dietitian with Hawai\u2018i Pacific Health\u2019s 360 Weight Management Center at Pali Momi Medical Center, explains what the new guidance emphasizes and how people can start making healthier choices.<\/p>\n
Processed vs. ultra-processed foods: What\u2019s the difference?<\/p>\n
Adachi says it helps to think of foods on a spectrum: unprocessed, processed, and ultra-processed.<\/p>\n
According to the U.S. Department of Agriculture, a food is considered processed when it\u2019s been changed from its natural or original state, even if the changes are minimal.<\/p>\n
\u201cThat means technically if food has been washed, cleaned, or cut before it\u2019s packaged, it\u2019s processed,\u201d Adachi said.<\/p>\n
Examples can include items like tofu, frozen vegetables, and shelled nuts.<\/p>\n
But when it comes to ultra-processed foods, Adachi says it\u2019s a different story.<\/p>\n
\u201cThese are often packaged and ready to eat, made for convenience and have long shelf lives,\u201d she said.<\/p>\n
Adachi says ultra-processed foods often contain more preservatives, sodium and added sugar, and lower levels of vitamins and nutrients.<\/p>\n
Examples include frozen meals, snacks like chips and cookies, some cereals, instant soups and sodas.<\/p>\n
Why are ultra-processed foods so bad for you?<\/p>\n
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.<\/p>\n
Adachi says frequent consumption can contribute to inflammation in the body.<\/p>\n
\u201cThat inflammation can lead to health conditions like obesity, hypertension and heart disease,\u201d she said.<\/p>\n
Studies have also shown a link between consuming high amounts of ultra-processed foods and cancer, according to the American Association for Cancer Research.<\/p>\n
How can you tell if something is ultra-processed?<\/p>\n
Adachi recommends starting with the ingredient label.<\/p>\n
Ultra-processed foods typically have long ingredient lists, including items many shoppers have never heard of or can\u2019t easily pronounce.<\/p>\n
A general rule of thumb, she says: The shorter the ingredient list, the better.<\/p>\n
And remember: The first ingredient listed is what the food contains most.<\/p>\n
Another change: More protein throughout the day<\/p>\n
Adachi says another key message in the guidelines is to include protein in every meal \u2014 advice she also gives patients at HPH\u2019s 360 Weight Management Center.<\/p>\n
She recommends choosing lean protein sources, including:<\/p>\n
ChickenLean cuts of meatFish and seafoodEggsPlant-based protein<\/p>\n
Protein helps preserve and build lean muscle mass, Adachi says. It can also help keep people satisfied longer.<\/p>\n
Trying to eat healthier? Start small<\/p>\n
For people hoping to improve their diet, Adachi says the most important thing is to avoid trying to change everything overnight.<\/p>\n
\u201cStart slowly. Don\u2019t make huge changes at once,\u201d she said.<\/p>\n
Here are a few realistic ways to begin:<\/p>\n
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 \u2014 or see if you can go without it.Be mindful of portions. If you love plate lunches, consider ordering a mini next time \u2014 or save part of a regular plate for later.<\/p>\n
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