Is it rational to categorize products as healthy or unhealthy?

1. Categorization of food products into healthy and less healthy - is this a sensible approach

2. Food product categories according to the NOVA classification

3. Second group - processed nutritional additives:

4. Third Group - processed food items:

5. Group 4 – Products with a high degree of processing:

6. The 80/20 Rule - Explanation of its Significance and Benefits of its Implementation

1. Categorization of food products into healthy and less healthy - is this a sensible approach

Nutritional perfectionism can manifest as excessive control over everything that is consumed. However, what does it mean to eat healthy or unhealthy food? A healthy diet does not have rigid rules that exclude unhealthy products. Some products can be more valuable, while others less, but it depends on the goal you want to achieve. It is also important to consider the amount of consumed products, as too much can be harmful and should be adapted to the state of health. What is good for one person may be harmful for another. Conclusion - there are no products that are healthy or unhealthy for everyone. It does not make sense to classify products as healthy or unhealthy without reference to a specific goal. A more appropriate division would be into low- or high-processed products, but even here a reference point must be found. The NOVA classification can be helpful in this matter, as it divides food into four groups.

2. Food product categories according to the NOVA classification

– cereals, such as wheat and rice, – legumes, such as beans and lentils, – vegetables, such as carrots and tomatoes, – fruits, such as apples and bananas, – mushrooms, such as button and porcini mushrooms, – seeds, such as sunflower and pumpkin seeds, – nuts, such as almonds and hazelnuts, – meat, such as beef and poultry, – offal, such as liver and kidneys, – eggs, – milk, – natural yogurt, without additives.

3. Second group - processed nutritional additives:

– consumable oil, – consumable butter, – consumable sugar, – bees' honey, – kitchen salt.

4. Third Group - processed food items:

vegetable preserves, fruit preserves, meat preserves, fish preserves, charcuterie, dairy products, baked goods

5. Group 4 – Products with a high degree of processing:

non-alcoholic beverages, sweeteners, salty snacks, non-processed food, however, mainly vegetable products, pastes, sausages, ready-to-eat dishes, pizza, hamburger, fish sticks. Currently, the NOVA classification is used worldwide. The four NOVA food groups form the basis of the main nutritional recommendations in Brazil. 1. The basic diet should often be unprocessed or minimally processed, mainly of plant origin. 2. Food additives such as fats, sugar, and salt should be limited when preparing meals. 3. The consumption of processed foods should be limited - in small amounts as part of a meal that mainly consists of unprocessed products. 4. Avoid eating highly processed foods. Such a classification is more appropriate than a classification into good or bad products, but it is not perfect, as it only takes into account the degree of processing of foods, without considering their calorific value and nutritional value. The fact is that unprocessed products should be consumed in the largest quantities and highly processed products should be avoided. However, unavoidable does not mean that they should not be consumed at all. The choice is up to the consumer. Another method of classifying foods is the NUTRI-SCORE scale. On the product label, 5 letters can be displayed, from "A" to "E", and each of them is marked with a different color. Products from group "A" (green) are considered the healthiest, while products from group "E" (red) are considered the least healthy. A – dark green – products that should be consumed in larger quantities or more often. B – light green – products that should be consumed in larger quantities or more often. C – yellow – products for moderate consumption. D – orange – products that should be consumed in smaller quantities or less often. E – red – products that should be consumed in smaller quantities or less often.

6. The 80/20 Rule - Explanation of its Significance and Benefits of its Implementation

The 80/20 rule states that 80 percent of the products you eat should be low-processed and full-fat, and the other 20 percent is what's called comfort food, or eating for pleasure. Maintaining moderation in eating is important, avoiding overconsumption of processed foods, and at the same time allowing yourself to indulge in occasional treats. The 80/20 rule can be applied in daily life, without depriving yourself of your favorite foods entirely. Thanks to this rule, you can maintain a healthy lifestyle and enjoy delicious food at the same time.