8 realistic ways to cut back on ultra-processed foods

If there’s one refrain that seems to be repeated by every researcher, doctor, and health expert, it’s this: Eat less ultra-processed foods (or UPFs, as they’re also known). These are foods that have industrial-produced ingredients and tend to be lower in nutritional value and higher in things like added sugar, sodium, and saturated fat. Think: crackers, chips, frozen pizza, sugary beverages, and packaged desserts.

“Ultra-processed foods are designed to be hyper-palatable, which can drive overeating without real satisfaction,” says Lisa Young, PhD, RDN, a New York City-based registered dietitian nutritionist. And that can take a toll on your health. One research study showed that people who have more UPFs in their diet consume about 500 extra calories per day, with another study showing that those who consume the highest amount of UPFs have a greater risk of heart disease and dying from any cause compared to those who eat less. “Cutting back improves nutrient intake, supports gut health, and helps you feel more energized and in control around food,” says Young.

It’s not realistic, or necessary, to get your intake of UPFs down to zero overnight — but a gradual shift toward more whole foods and minimally processed foods can make a big difference in your overall diet. “Focus on one change at a time,” says Jamie Lee McIntyre, RDN, a registered dietitian nutritionist in Connecticut, New York, and Florida. Here’s how to do it.

Food labels are clever — very clever. UPFs can be covered in splashy packaging with a lot of claims to give themselves a “health halo.” To combat this, you’ll want a quick way to spot something that’s considered a UPF. And you have one: “Look at the ingredient list,” says Young. “UPFs often have long lists with ingredients you wouldn’t use in your own kitchen, such as artificial flavors or colors, emulsifiers, preservatives, and sweeteners like high-fructose corn syrup,” she explains.

It’s not fun to constantly think about what you can’t have, so flipping the mental script can be the first step in reducing UPF intake. “I like the approach of focusing on ‘adding,’” says Paige Aberasturi, RDN, a registered dietitian nutritionist and owner of Start Fueling Better in Charleston, SC. Ask yourself: “What can I add to this meal to make it more nutrient dense?” So even if there’s a UPF on your plate, pair it with a whole food to add fiber and help you fill up (which may prevent you from eating a second helping of the UPF). For example, add peas and broccoli to a boxed mac ‘n cheese, have a piece of fruit alongside a granola bar, or grab a handful of baby carrots to have with pretzels.

One of the reasons UPFs are so popular is that they’re often quick to prepare, making them a really practical way to eat and feed your family. The good news is that you can keep some of that convenience in your quest to eat less UPFs. “You don’t have to cook everything from scratch,” says McIntyre. She recommends upgrading one or two components of the meal. A few examples: If you’re having pasta, choose dry noodles and a jarred marinara that are made with whole food ingredients instead of a frozen lasagna with loads of preservatives. Or grab a rotisserie chicken from the grocery store for dinner rather than breaded nuggets.

Many bottled sauces, dressings, and condiments fall into the UPF category, but it’s easy to swap them out for things you already have in your fridge and pantry. “Flavor foods yourself with olive oil, herbs, spices, garlic, and lemon instead of bottled sauces,” says Young. There are also really fun seasoning blends out there to shake on your food, such as garlic herb or everything but the bagel. If you still want to go with a sauce or dressing option, look for options with a shorter ingredient list that you can easily pronounce.

Packaged bread can be tricky, since it usually contains preservatives in order to remain shelf-stable for a long time. This puts many breads in the UPF category. But at the same time, many people don’t want to spend their weekends kneading sourdough. When choosing your packaged bread, McIntyre recommends looking for a loaf with whole grain as the first ingredient, as well as a short ingredient list. Freezer breads, like sprouted grain breads, can be a good option since these brands tend to use fewer preservatives.

With UPFs, added sugar can get high quickly. Take a small container of nonfat, fruit-flavored Greek yogurt, which can have more than four teaspoons of added sugar. But if you take sweetening into your own hands, you’ll be able to control the added sugar. For instance, McIntyre suggests adding fruit or drizzling on a little maple syrup or honey on top of plain yogurt.

Eating less UPFs doesn’t mean only buying whole fruits and veggies from the produce aisle. Young recommends using frozen fruits and vegetables (without added sauces), canned beans and lentils (rinsed to remove excess sodium), pre-washed salad greens, and frozen whole grains like brown rice or quinoa. “These foods make healthy meals faster and more realistic for busy schedules,” Young says. A fan of deli meat (a UPF preserved with added chemicals like nitrates)? McIntyre recommends swapping them out for leftover roasted chicken or turkey in your sandwiches or wraps.

So many UPFs are snack foods like chips, crackers, snack mixes, and candy, so snacking on whole foods instead can go a long way to reducing your UPF intake. Just make sure you prioritize flavor and combine protein and fiber for satiety, says Young. Examples of no-prep minimally processed picks that fit the bill: 

• Berries and pistachios

• Dried apricots and a piece of cheese

• Hummus and baby carrots

• Dried chickpeas and an apple

• Air-popped popcorn and pumpkin seeds

• Nut butter and a piece of whole-grain bread with minimal ingredients

Ultra-processed foods (UPFs) are foods that are made with industrial ingredients, and often include excess salt, sugar, and unhealthy fats to make them extra palatable. Many are linked to worse health outcomes, which is why many experts recommend you reduce your intake of UPFs. This can feel like a tall order, since they are everywhere, but it can feel easier if you make small, gradual changes to your diet. You can do that by reading ingredient labels, using time-saving whole foods like frozen fruits and vegetables, switching to whole foods for snacks, and relying on minimally processed convenience foods like rotisserie chicken.