Image Source
Food classification charts are more than colorful diagrams—they’re practical tools designed to facilitate nutritionally balanced diets. The very first food classification chart, shaped like a pyramid, was introduced in Sweden in 1974. This food pyramid was designed to visually communicate how much of each food group people should eat. Variations of the pyramid have since appeared worldwide. The USDA released its own Food Guide Pyramid in 1992, followed by MyPyramid (2005) and MyPlate (2011).
Today, several types of food classification charts are commonly used to categorize foods based on different criteria. Here are some of the most popular ones:
- MyPlate Food Groups – Divides foods into five groups: fruits, vegetables, grains, protein, and dairy to promote balanced nutrition.
- Six Major Food Groups – Groups foods into six categories: whole grains, fruits, vegetables, dairy, protein sources, and healthy fats.
- Macronutrient-Based Charts – Categorizes foods by their primary nutrient content: carbohydrates, proteins, fats, fiber, vitamins, and minerals.
- Cultural and Dietary Preference Charts – Classifies foods based on dietary patterns, such as Mediterranean, Asian, Vegan, Vegetarian, and Ketogenic diets.
- NOVA Classification – Classifies foods based on processing levels: unprocessed/minimally processed, processed culinary ingredients, processed foods, and ultra-processed foods.
The NOVA classification differs from other food charts because it groups foods according to the extent and purpose of their processing rather than focusing solely on the food type or nutritional content. Here are the four groups in the NOVA system explained:
- Group 1.) Unprocessed or Minimally Processed Foods – Natural foods that have undergone very basic modifications (such as cleaning, cutting, or pasteurization) with minimal or no processing and without added substances. Examples include: fresh fruits, vegetables, herbs, nuts, seeds, legumes, grains, rice, potatoes, mushrooms, meat, fish, milk, and eggs.
- Group 2.) Processed Culinary Ingredients – Substances extracted from natural foods in Group 1 that are not typically consumed by themselves but are used to prepare, season, or cook foods. Examples include: honey, maple syrup, oils, coconut fat, butter, vinegar, sugar, and salt.
- Group 3.) Processed Foods – Foods in this category are made by adding Group 2 ingredients to Group 1 foods. The processing here is aimed at enhancing flavor or improving shelf life while still keeping the essential identity of the original food. Examples include: salted nuts, canned fruits and vegetables, tomato paste, pickles, canned fish, freshly baked breads, simple cheeses, beef jerky and cured meats.
- Group 4.) Ultra-Processed Foods – Industrial formulations made mostly from food extracts chemically modified with artificial colors, sweeteners, emulsifiers, preservatives, and other additives to imitate the taste and texture of food while offering convenience and longevity. Examples include: supermarket breads, breakfast cereals and bars, packaged cookies/crackers/cakes, candy, soft drinks, instant noodles, hot dogs, frozen meals, and many fast foods.
The NOVA classification system has been widely adopted for nutritional research, public health policy, and dietary guidelines because it shifts the focus from nutrients alone to include the impact of food processing methods on health. Studies have linked higher consumption of ultra-processed foods (Group 4) with various health issues and chronic diseases such as obesity, heart disease, high blood pressure, and Type 2 diabetes.
However, critics argue that the NOVA system may oversimplify food classification and fail to account for overall diet patterns and nutritional differences within processed food categories. Also, just because a food is processed doesn’t mean it’s bad, like if it’s been fortified with vitamins and minerals.
“The key message here is that we need to be driven by the science and evidence … and not have this knee-jerk reaction that treats everything the same,” said Professor Robin May, chief scientific adviser at the UK’s Food Standards Agency.
Some brands may be better than others, too, so it helps to check the label. In general, you can tell how processed a food is by how many ingredients it has; if it contains five or fewer, it’s been much less processed than if it contains a long list of chemicals that you can’t even pronounce.
In conclusion, the NOVA system provides a way to understand not just what nutrients are in our food but also how the method of processing might influence our health. If you’re considering following the NOVA system, it can be a useful guideline for prioritizing whole and minimally processed foods, but it may not be the only factor to consider when making dietary choices.
For more info, download the NOVA Classification Reference Sheet:
