When I hear the term “ultra-processed” food, my mind goes directly to what I see in most convenience stores. Sodas, energy drinks, candy bars, pastries and cheese puffs come to mind. These items contain more than their fair share of sugar and/or salt and are sorely lacking in essential nutrients such as protein, vitamins, minerals and dietary fiber.

Not everything in a package is ultra-processed, however. In fact, many healthful foods are processed, meaning they have been altered from their original state in some way. From preserving meat to home-canning fruit and vegetables, we’ve been processing our food for centuries, says the Institute of Food Technologists (ift.org). Today, everything from bread and cut vegetables to canned tuna and peanut butter are considered processed foods.