The Nova System

Dr. Carlos Monteiro published a list of four different categories of food, according to how it is processed. This list, known as the Nova System, became a well-known guideline towards eating healthier:

• Unprocessed or minimally processed foods, like fruits and vegetables, a steak, and dry fruit,
• Processed culinary ingredients like butter, salt, sugar, oil, and flour.
• Processed foods like canned tomato juice, pickles, smoked fish, and traditionally-made bread.
• Ultra-processed foods like cereal bars, turkey hot dog, sausage rolls, Oreo cookies.