Give preference to fresh foods. Avoid ultra-processed foods. But do you know what this is?
In natura foods are those obtained directly from plants (leaves and fruits) or animals (eggs and milk), being acquired for consumption without having undergone any changes after leaving nature. These foods preserve their natural characteristics, such as color, aroma, flavor, texture and especially their nutritional value. Therefore, they are nutritionally suitable for healthy consumption within a balanced diet.
Minimally processed foods are foods that have undergone minimal changes such as cleaning, removal of inedible or undesirable parts, fractionation, grinding, drying, fermentation, pasteurization, refrigeration, freezing and similar processes that do not involve the addition of salt, sugar, oils, fats or other substances. Therefore, there is no major impact on its nutritional value. Being recommended together with food in nature for the composition of a balanced diet.
Source: Food guide for the Brazilian population. 2nd ed. Brasília: Ministry of Health, 2014 https://bvsms.saude.gov.br/bvs/publicacoes/guia_alimentar_populacao_brasileira_2ed.pdf