Ways to Reduce Ultra-Processed and Processed Foods in Your Diet
Isabella Cannon
| 4 min read
In a world filled with new diet trends and wellness hacks, it’s easy to feel overwhelmed. Social media can make it seem like you need to completely overhaul your lifestyle to see results, but small, intentional changes can make a difference. One way is by eating more whole foods and fewer ultra-processed ones.
Reducing the amount of ultra-processed foods in your diet doesn’t have to be complicated. Understanding what “processed” really means and why it matters can help you make simple changes that leave you feeling more energized and nourished.
What are processed and ultra-processed foods?
According to the National Institute of Health (NIH), food is considered processed anytime it undergoes changes to its natural state. This can include washing, cooking, freezing, canning, dehydrating or packaging. In many cases, these changes can make food safer or help extend its shelf life without necessarily making it unhealthy.
The concern begins when foods are highly or ultra-processed. These are items that go beyond basic processing and often contain a long list of added ingredients. Look out for:
- Added sugars (like sucrose, fructose, high fructose corn syrup and dextrose)
- Artificial sweeteners (such as aspartame, sucralose and saccharin)
- Artificial preservatives
- Flavor enhancers, colorings and stabilizers
Ultra-processed foods, as defined by the NOVA classification system, are products that contain little to no intact food. Think packaged snacks, sugary drinks, microwave meals and fast food. They’re often loaded with salt, sugar and fat.
Benefits of reducing ultra-processed foods
Reducing ultra-processed foods can improve both your physical and mental well-being.
Appetite control: A 2019 study showed that people who consumed ultra-processed foods experienced an increase in hunger hormones and a decrease in hormones that signal fullness, making it easier to overeat.
Mental health: Recent research has found a potential link between ultra-processed food consumption and depressive symptoms, especially in older adults.
Sodium intake: According to the American Heart Association, more than 70% of the sodium in a typical American diet comes from processed and restaurant foods. Cutting back can help support heart health and lower blood pressure.
Prioritizing minimally processed whole foods helps deliver essential nutrients your body needs to feel its best.
Easy ways to cut back on ultra-processed foods
To reduce the amount of ultra-processed foods in your diet, start with small, manageable changes:
1. Choose whole grains over refined grains: Switch white rice for brown rice or quinoa. Choose whole grain bread and pasta instead of their white, refined versions.
2. Cook more meals at home: When you cook, you control what goes in your food. It’s easier to avoid hidden sugars, sodium and preservatives when you're the chef.
3. Prep snacks ahead of time: Keep fresh fruit, cut-up veggies, nuts or homemade energy bites on hand. This makes it easier to grab something nourishing when hunger hits.
4. Blend a smoothie: Smoothies made with fruits, vegetables and unsweetened Greek yogurt can be a nutrient-dense alternative to store bought protein shakes.
5. Limit sugary beverages: Drink water, sparkling water with fruit slices or unsweetened tea, instead of soda or sweetened drinks.
6. Dine out less often: Restaurant meals, especially fast food, tend to be high in sodium and unhealthy fats. When you go out to a restaurant, order meals made of whole, fresh food.
7. Read food labels: Get familiar with ingredient lists. Shorter lists with recognizable ingredients usually mean the food is less processed.
8. Use natural sweeteners in moderation: If you’re sweetening foods or drinks, try using small amounts of honey, maple syrup or fruit instead of artificial sweeteners.
Keep it simple
Reducing ultra-processed foods doesn’t mean you have to give up everything you enjoy or follow a strict set of rules. It's about making more mindful choices and finding what works best for you. By leaning into whole foods such as fruits, vegetables, legumes, whole grains and lean proteins, you’re giving your body the fuel it needs to thrive.
Photo credit: Getty Images
Related:
