Ultra-processed foods-those with added artificial ingredients, preservatives, and flavorings-make up about 70% of the U.S. food supply.
While convenient and tasty, these foods are often high in added sugars, unhealthy fats, and sodium, which can increase risks for type 2 diabetes, heart disease, cancer, and mental health issues.
What Are Ultra-Processed Foods?
- Packaged snacks like chips and cookies
- Fast food items such as hot dogs and deli meats
- Frozen meals and sodas
- Jarred sauces and some plant-based milks
Health Advice to Reduce Risks:
Choose whole or minimally processed foods like fresh fruits, vegetables, nuts, and whole grains whenever possible.
Limit intake of ultra-processed foods but don’t stress about complete avoidance-it’s often unrealistic.
Swap sugary drinks for flavored sparkling water with fresh fruit slices to reduce added sugar.
Replace packaged snacks with healthier options like air-popped popcorn, nuts, or fresh fruit to increase fiber and reduce additives.
Focus on a balanced diet overall rather than fixating on eliminating all processed foods.
Not all ultra-processed foods are equally harmful, but prioritizing natural, nutrient-rich foods supports better long-term health. Small, sustainable changes in your diet can reduce the negative impact of ultra-processed foods and improve your well-being.
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