Ultra-Processed Foods: What They Are and How to Eat Fewer

What makes a food ultra-processed

The NOVA system groups foods by processing. Ultra-processed foods are industrial formulations with ingredients you would rarely use at home, such as emulsifiers, flavor enhancers, hydrogenated oils and high-fructose corn syrup. Examples include soda, packaged snack cakes, many breakfast cereals, instant noodles and processed meats.

Why they matter

In a controlled NIH study, people ate about 500 more calories a day on an ultra-processed diet than on a minimally processed one with similar nutrients offered. These foods tend to be easy to overeat, low in fiber and high in added sugar, salt and refined starch.

Easy swaps

• Soda → sparkling water with citrus
• Sweetened cereal → oats with berries and nuts
• Chips → roasted chickpeas or a handful of nuts
• Deli meat → home-cooked chicken or canned fish
• Flavored yogurt → plain yogurt with fruit

Keep it realistic

Not all processed food is unhealthy — frozen vegetables, canned beans and plain whole-grain bread are useful staples. Focus on reading labels and cooking simple meals more often, not on perfection.

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