Sweet treats and salty snacks

Life gets busy. As we rush from one thing to the next, our bodies power us, but we often forget to treat them kindly. March is National Nutrition Month in Canada and a good time to talk about one of the most common guilty pleasures… junk food.

Characterized by convenience, these ultra-processed food and drink products (UPFs) are industrial formulations of mostly cheap sources of dietary energy and nutrients, along with additives. These food products contain few whole foods and are manufactured using a series of processes, attractively packaged and extensively marketed.

In 2016, per capita sales of UPFs were estimated at 275 kg per year in Canada, the fourth highest among 80 countries. UPFs dominate the food supply in high-income nations, including Canada, and their sale and consumption have been steadily increasing in lower-middle-income and middle-income countries.

UPFs are common in the diets of most Canadians, although mean intake levels vary across age groups. On average in 2015, UPFs contributed 46% of total daily energy for the overall population. Mean levels of UPF intake were highest among children and adolescents, contributing more than 50% of total daily energy in both age groups.

Diets high in UPFs are typically high in nutrients of concern, including total energy, free sugars, saturated fats and sodium, and low in fibre, protein and micronutrients. Mounting evidence from large-scale prospective studies from a number of countries has linked high UPF intake with elevated risks of several chronic conditions, including cardiovascular disease and type 2 diabetes, as well as with premature death.

In 2019, the revised Canada’s Food Guide issued recommendations to limit the consumption of “highly processed foods and drinks” (defined as processed or prepared foods and drinks that contribute excess sodium, sugars or saturated fats to the diet) because they are not a part of a healthy eating pattern.

A “healthy eating pattern” is different for each person. In the hustle and bustle of daily life, quick and convenient is sometimes the only option. Or a hard day at work may make us reach for that tub of ice cream. Our food environments are always changing. UPFs may be convenient and appealing, but they often lack the nutrients our bodies need to perform at their best.

Canada’s Food Guide provides further insight into how best to fuel our bodies and limit our intake of highly processed foods.