Processed foods can be hard to avoid. They’re everywhere and often the most affordable and convenient options. All that added sodium, sugar and other ingredients can taste pretty good, too.
“Processed” means the food has been altered in some way beyond its original state. There’s a big spectrum, and not all processed foods are equal.
On one end, there’s minimal processing, such chopping or flash-freezing. Think frozen veggies, ground beef and precut fruit. In the middle, there’s foods that are processed with additives like sugar, salt or preservatives to enhance the flavor and extend the shelf-life. These include bread, cheese and canned fish.
On the other end of the spectrum, there’s ultraprocessed foods. These have undergone such extensive processing with industrial ingredients that they contain little to no trace of a whole food — like sugary cereals, chips and cookies.
When we talk about cutting back on “processed foods,” we’re referring to heavily altered foods and ultraprocessed junk — not highly nutritious canned beans or sardines.
Risks of Ultraprocessed Foods
“Ultraprocessed foods tend to be very low in the nutrients your body needs to thrive,” says Natalie Rizzo, registered dietitian and TODAY.com nutrition editor. These include fiber, protein, healthy fats, vitamins and minerals.
Instead, they’re higher in added sugars, sodium, and saturated or trans fats. “These can lead to blood sugar spikes, increased inflammation, higher blood pressure, and a greater risk of chronic disease when they’re eaten frequently,” Rizzo adds.
Highly processed foods are also loaded with unhealthy additives and preservatives, Frances Largeman-Roth, registered dietitian nutritionist and author of “Everyday Snack Tray,” tells TODAY.com.
Eating a diet high in ultraprocessed foods is linked to a number of long-term health issues.
“Research on the negative effects of eating ultraprocessed foods is stacking up and shows that (they’re) linked to more than 30 health conditions, including heart disease, Type 2 diabetes, mental health issues and certain cancers,” says Largeman-Roth.
Ultraprocessed foods are often less filling due to the lack of high-quality protein and fiber, Rizzo notes. “This can make it easier to overeat or feel hungry again shortly after eating,” she explains.
Benefits of Eating More Whole Foods
“Whole foods, on the other hand, are naturally rich in beneficial nutrients, like fiber, vitamins, minerals, protein, antioxidants and healthy fats,” says Rizzo. These nutrients play a role in almost every bodily function.
Whole foods “offer a full slate of benefits because nothing has been stripped away,” says Largeman-Roth. For example, an apple provides fiber in the skin and flesh, along with vitamin C, flavonoids and pectin, a prebiotic fiber.
The nutrients in whole foods work together in a synergistic way to benefit our health, Collin Popp, Ph.D, dietitian and professor at the NYU Grossman School of Medicine, tells TODAY.com.
They provide us with energy, aid digestion, keep our heart and bones healthy, and most importantly, prevent chronic disease. Whole foods tend to be more filling, so they help with appetite control and weight management, Rizzo adds.
“Eating a diet based on unprocessed or minimally processed foods is a great way to boost the amount of disease-fighting nutrients and fiber in your diet,” says Largeman-Roth.
Tips To Eat Less Ultraprocessed Food
“It’s important to acknowledge that pretty much no one can go through their day without including some processed foods in the mix,” says Largeman-Roth.
Processed foods are also engineered to taste extremely appealing and are heavily marketed and highly visible. Over time, this shapes preferences and normalizes these foods as everyday choices rather than occasional ones.
Cutting out all processed foods is probably unrealistic, at least for the average American. But eating less ultraprocessed food and upping intake of whole foods can benefit everyone.
“Aim for progress, not perfection — even one less ultra-processed meal per day can make a difference,” Debbie Petitpain, registered dietitan and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
Whether you’re trying to stick to resolutions or implement a lasting change, here are five dietitian-backed tips to eat less ultraprocessed food.
Stock Up on Whole Foods You Love
“We eat what is around us. So if you make unprocessed foods more easy to grab, you’re more likely to reach for them,” says Largeman-Roth.
One of the best strategies is to keep more of the whole or minimally processed foods you enjoy eating on hand, Popp notes. These include produce like leafy greens, berries, avocados, nuts, seeds, fatty fish, legumes, and whole grains like brown rice.
Whether it’s your refrigerator, pantry, or desk drawer, stock these up with nourishing foods you actually love to eat.
If you’re just starting out, try swapping one ultraprocessed food you keep around with one whole food alternative — for example, fruit in place of gummies or nuts in place of chips.
Chop and Prep Produce Ahead
“People often choose processed food because it’s going to be less time consuming,” says Popp.
Instead of buying fruits and vegetables, tossing them in the produce drawer and forgetting about them, Popp recommends immediately washing, peeling, cutting and storing produce so it’s available to cook or snack on.
“Don’t underestimate the power of ‘easy veggies,’ like baby carrots, mini sweet peppers and cherry tomatoes,” says Largeman-Roth. “Knowing that there are veggies already cut up and waiting makes it so much easier to get that extra serving in during the day.”
Keep a Fruit Bowl on the Counter
Some fresh produce, like fruits in their peels, don’t need to be prepped. One of Largeman-Roth’s favorite ways to eat more vitamin and mineral-rich fruits is to make sure she has a visual reminder: a fruit bowl in the kitchen.
“In my house we have two fruit bowls. One is always full of seasonal fruits that are grab and go, like easy-to-peel mandarin oranges, apples and bananas,” says Largeman-Roth. These are easy to snack on or throw in a bag.
“The other bowl holds fruits that do require some prep and time to ripen, such as mangos, pears and kiwi. They’re a reminder to work those into our meals throughout the week,” she adds.
Always Pair Ultraprocessed and Whole Foods
A strategy from Rizzo is to focus on adding more whole foods to your diet, rather than just subtracting ultraprocessed foods.
“Instead of telling yourself you need to cut things out, start by adding a fruit or vegetable to every meal (or snack), for example,” says Rizzo. Add frozen peas or broccoli to instant ramen, fruit to frozen waffles, or beans in a leftover fast-food quesadilla.
Alternatively, build your meals around one or two whole food staples then add whatever is convenient, says Petitpain.
“Filling up on whole foods means there is less room for highly processed foods on the plate,” says Rizzo. Additionally, the fiber and protein in many whole foods can help keep your blood sugar from spiking and crashing from the ultraprocessed items.
Swap Refined Carbs for Whole Grains
One simple way to eat fewer refined carbohydrates is to swap them with more nourishing versions.
Instead of reaching for a sugary cereal, try making steel-cut oats or 100% whole grain cereal. Opt for whole wheat or sprouted bread instead of the white, sliced variety, or healthier seeded crackers instead of ones made with refined flour.
While white rice is healthy in moderation, try to mix up your grains by eating more brown rice, quinoa or farro.
Ultraprocessed Foods to Avoid
“I don’t really believe in ‘never’ foods. That said, it’s best to limit ultraprocessed foods as much as possible,” says Rizzo.
Some highly processed foods are more harmful to your health than others. There’s one that the experts agree most people should nix: sugar-sweetened beverages, such as soft drinks. “They don’t add anything beneficial to the diet,” says Rizzo.
Other ultraprocessed foods that have been linked to negative health outcomes include:
Ready-to-eat meat productsPackaged snacks (cookies, chips, cakes)Frozen or microwaveable meals
“Minimizing fast food, like burgers, fries and chicken nuggets, would also go a long way toward reducing your health risk,” says Largeman-Roth.
“Remember that the overall pattern over time matters more than any single food,” Petitpain adds.