Tips for cutting down on ultra processed foods

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Ultra processed foods make up to 70% of the US food supply, and are a major dietary concern due to their association with various health issues. These foods are often high in unhealthy additives, sugars, and fats. Reducing your intake can significantly enhance your health and well-being. To start, you can try cooking more meals at home using fresh ingredients. Focus on incorporating fruits, vegetables, whole grains, and lean proteins into your diet. When grocery shopping, choose items with fewer and more natural ingredients. Preparing your own meals and snacks can help you control what goes into your food, making it easier to steer clear of ultra processed options.

Source

Baldridge, A. S., Huffman, M. D., Taylor, F., Xavier, D., Bright, B., Van Horn, L. V., Neal, B., & Dunford, E. (2019). The Healthfulness of the US Packaged Food and Beverage Supply: A Cross-Sectional Study. Nutrients, 11(8), 1704. https://doi.org/10.3390/nu11081704

Additional Reading

https://www.cnn.com/2025/02/26/health/ultraprocessed-hyperpalatable-foods-wellness/index.html#:~:text=Eat%20more%20natural%20whole%20foods,that%20will%20fill%20you%20up.&text=Try%20to%20add%20foods%20to,done%20to%20them%2C%20Fazzino%20said.

https://hsph.harvard.edu/news/ultra-processed-foods-five-policy-ideas-that-could-protect-health/

https://www.npr.org/sections/health-shots/2023/05/25/1178163270/ultra-processed-foods-health-risk-weight-gain