Eliminating ultra-processed foods: Where to start?
Ultra-processed foods are everywhere—from packaged snacks to frozen meals—and they can be hard to avoid. While some processing helps preserve food, ultra-processed foods go through many industrial steps and contain artificial ingredients that you wouldn’t find in a home kitchen. These foods are made to be convenient, last longer, and taste good, but they are often high in sugar, salt, and unhealthy fats while lacking important nutrients. Here’s how to start cutting them out and replacing them with healthier options.
What are ultra-processed foods?
Most foods go through some kind of processing, like freezing, grinding, or pasteurizing. But ultra-processed foods are different because they are made using industrial methods that change them a lot from their natural state. They often have artificial flavors, colors, and preservatives to make them taste and look better or last longer. Some common examples include:
- Artificial additives – Ingredients like high-fructose corn syrup and hydrogenated oils can make food taste better but may harm your health.
- Preservatives – Chemicals such as sodium nitrate, BHA, and BHT help food last longer but may have health risks.
- Highly refined ingredients – White flour and refined sugar lose most of their fiber and nutrients during processing.
Some common ultra-processed foods include:
- Packaged snacks like chips, cookies, and crackers
- Frozen meals like pizzas and ready-to-eat dinners
- Sugary drinks like sodas, energy drinks, and flavored coffee
- Instant noodles and other convenience foods
- Processed meats such as hot dogs, sausages, and lunch meats
- Breakfast cereals with added sugars and artificial flavors
Simple steps to cut out ultra-processed foods
- Check ingredients – Avoid foods with long ingredient lists full of chemical names. Look for simple, whole-food ingredients instead.
- Cook more at home – Making your own meals helps you control what goes into your food.
- Eat more whole foods – Fresh fruits, vegetables, grass-fed meats, whole grains, and natural dairy products are packed with nutrients.
- Watch what you drink – Soda, energy drinks, and flavored coffee often have too much sugar and artificial ingredients. Drink water, herbal tea, or homemade smoothies instead.
- Pick better snacks – Swap out chips and candy for nuts, seeds, fresh fruit, or homemade trail mix.
- Plan ahead – Preparing meals and snacks in advance makes it easier to avoid grabbing processed foods on the go.
- Shop the perimeter – Grocery stores place fresh foods like produce, meat, and dairy around the outer aisles, while processed foods fill the center aisles.
Why it’s important
Eating a lot of ultra-processed foods has been linked to weight gain and other health problems. These foods are made to taste so good that it’s easy to overeat them, while missing out on important nutrients. Some processed foods—like whole-grain bread, yogurt, and tofu—are still good for you, but ultra-processed foods usually have too much salt, sugar, and unhealthy fats, which can hurt your health over time.
By making small changes, you can cut down on ultra-processed foods and eat more natural, nutrient-rich meals. Your body will thank you!
Sources:
According to C. A. Monteiro et al., the NOVA Classification of Food Processing outlines the different levels of food processing. The National Institutes of Health also discuss metabolism and diet research related to food processing. Bloomberg Philanthropies’ Food Policy Program and studies by K. Hamel and K. Hall address the impact of ultra-processed foods on health. Additionally, research by N. Prasad highlights the public health implications of ultra-processed foods.