Nutrition – Understanding food labels

The term ‘processed food’ can cause fear and confusion, especially with some posts on social media. It is important to remember that not all processed foods are created equal. You don’t need to panic every time you pick up a packet at the supermarket. The key is learning to distinguish between “processed” and “ultra-processed” and understanding why ultra-processed foods (UPFs) aren’t always the best choice for long-term health benefits.

In nutrition science, foods are often grouped using the NOVA system, which sorts them by how much they’ve been altered from their original form.

• Unprocessed or minimally processed: Foods cleaned, cut, pasteurised or frozen without added sugar, salt or fat such as fresh, frozen or dried fruit and vegetables, plain milk, eggs, meat and grains.

• Processed culinary ingredients: Foods used to cook, not usually eaten on their own such as oils, butter, flour and salt.

• Processed foods (NOVA 3): Real foods with a few added ingredients to preserve or improve them such as canned tomatoes, cheese, wholegrain bread and smoked fish.

• Ultra-processed foods (NOVA 4): Industrial formulations built mostly from substances derived from foods (like starches, protein isolates and syrups), plus additives such as emulsifiers, flavourings and colourings. This includes soft drinks and packaged snacks (chips and protein bars).

Ultra-processed foods are often high in calories but low in fibre and protein, delivering plenty of energy without keeping you full. Their soft, refined textures make them easy to eat quickly. Many are also hyper-palatable, combining fat, sugar and salt in ways that amplify brain reward pathways and encourage eating beyond hunger.

Over time, this can dull normal appetite control. As UPFs crowd out nutrient-rich whole foods, overall diet quality drops, reducing protective compounds like fibre and phytochemicals. In New Zealand, UPFs are estimated to provide around 50 to 60% of daily energy intake. The best way to reduce the UPFs in our diet is to check the label to see what is in the food.

Start with the ingredient list

Ingredients are listed from largest to smallest amount. If the first few items are whole foods (e.g. oats, tomatoes and milk) and the list is short, it’s likely “processed.” Multiple industrial ingredients such as glucose syrup, protein isolates and modified starches plus additives (e.g. emulsifier 415), points toward “ultra-processed.”

Check the nutrition panel

Use the “per 100g” column to compare similar products. Health New Zealand’s 10:10:5 rule is a handy filter – less than 10g fat, less than 10g sugar and more than 5g fibre per 100g. You can also think of the 3Ss – less saturated fat, sugar and sodium per 100g.

Processed foods aren’t the enemy. Canned beans, frozen vegetables and wholegrain bread can be nutritious, affordable and time-saving. The concern is a diet dominated by UPFs, which are engineered to be easy to overeat and often crowd out whole foods. Build most meals around minimally processed staples, use processed foods strategically and treat ultra-processed items as occasional conveniences rather than defaults. Use label reading as a tool for empowerment, not fear.