user UPFs – Ultra-Processed Foods. It’s a hot topic of research these days. One study shows that 57% of calorie consumption on the average American diet comes from UPFs. This should be concerning when you consider that the consumption of UPFs is connected to obesity, diabetes, heart disease, vascular disease, and some cancers. A diet high in UPFs is lacking in so many vitamins and nutrients found in whole or minimally processed foods that it’s no wonder dieticians are worried about the health of Americans. Our love of speed and convenience is taking our health care system for a bumpy ride.
What Are Ultra-Processed Foods?
Unless you live off the land, never stepping foot into a grocery store, it’s impossible to avoid processed foods. It’s the degrees of processing that we should all be aware of. Minimally processed foods are usually just being cleaned, preserved, fermented, packaged, etc. Once a manufacturer starts adding salt, sugars, and fats to enhance flavors, we are now talking about processed foods. Ultra-processed foods go a step further and start adding artificial coloring, preservatives you can’t even pronounce, emulsifiers that are trying to give the food a texture it wouldn’t normally have. These foods are usually very calorie-dense and easy to overconsume. Here are some examples of UPFs. Some of these foods might be obvious while others will be surprising. When in doubt, look at your food’s ingredient list. If there are a slew of ingredients, many unpronounceable, list that food as a UPF.
- Most chips & crackers
- Soda
- Store-bought ice cream
- Packaged breads and buns
- Packaged baked goods
- Boxed cake and cookie mixes
- Most breakfast cereals
- Most granola and protein bars
- Candy
- Hot dogs
- Lunch meats (think bologna, salami, etc.)
- Frozen chicken nuggets and most frozen prepared foods
- Flavored yogurts
- Fast food menu items
- Canned soups
- Most salad dressings
Healthy Swaps for Popular UPFs
The best way to avoid ultra-processed foods is to do as much cooking and baking at home as you can. Shop the perimeter of the grocery store more than you do the middle. Include as many fruits, vegetables, and whole grains as possilble throughout your day. Like I mentioned earlier, it’s impossible to avoid processed foods but we can easily limit UPFs.
| Ultra-Processed Foods | Healthy Swap |
| 1. Boxed Breakfast Cereals | Cook rolled or steel-cut oats with dairy or non-dairy milk and sweetened with honey. |
| 2. Granola/Protein Bars | Switch to a bar with few ingredients (ex. RXBar) or make your own energy bites or bars. |
| 3. Flavored Yogurts | Use plain yogurt topped with berries and a drizzle of honey. |
| 4. Candy | Make your own homemade trail mix made with plain nuts, dark chocolate chips, and dried fruit with no added sugars. |
| 5. Store-bought Salad Dressings | Homemade dressing is quick and easy to throw together. Experiment with a little olive oil, vinegar, and some spices you enjoy |
| 6. Frozen Prepared Foods | Get in the habit of making double batches of dinner and freeze half for later. |
| 7. Sweet Packaged Snacks | Bake fresh cookies and freeze. For a healthy version try this protein-packed cookie. |
| 8. Store-bought Ice Cream | Try freezing bananas and then blending in a food processer with some peanut butter and dark chocolate chips. |
| 9. Frozen Chicken Nuggets | Buy chicken tenderloins, dip in flour, then egg, then panko crumbs, and bake or air-fry. |
| 10. Packaged Lunch Meats | Buy whole rotisserie chickens and cut them up for sandwiches, wraps, etc. Try this yummy chicken salad that is loaded with whole foods! |
I would love to hear about some of your healthy swaps that help you avoid ultra-processed foods.
