While the consumption of ultra-processed foods is on a slow decline due to the rise of GLP-1 medications being used for weight loss, it’s still too high according to the Centers for Disease Control and Prevention (CDC). Most Americans get more than half of their calories from ultra-processed foods—which means too much sugar, too much salt, and too much unhealthy fat.

The latest on ultra-processed food consumption

The CDC released a new report this month outlining Americans’ ultra-processed food consumption from August 2021 to August 2023. Key findings include: 

• Overall percentage of calories consumed from ultra-processed foods (age 1 and older) was 55%
• Children and teens (ages 6–18) consumed the most ultra-processed foods out of all age groups, around 64% of their total calories
• Ultra-processed food consumption decreased slightly with age, with adults ages 19–39 consuming 54.5% of their calories from ultra-processed foods and adults ages 40–59 consuming 52.6%
• Consumption of ultra-processed foods was slightly lower in those with the highest family income (50.4%) compared to the lowest income levels (54.7%)
• The top sources of calories from ultra-processed foods were sandwiches (including burgers), baked goods, and sweetened beverages 

In short, the overabundance of ultra-processed foods is a problem that affects people of all ages and income levels.

What’s so bad about ultra-processed foods?

Ultra-processed foods are foods that have been industrially manufactured using ingredients not commonly found in a home kitchen—such as artificial flavors and colors, sweeteners, emulsifiers, and preservatives—and are often high in sugar, unhealthy fats, and sodium. They typically go through multiple processing steps and contain little to none of the original whole food.

So not only are these foods high in ingredients that aren’t good for us, they lack nutrients we do need like vitamins, minerals, and fiber. A diet high in ultra-processed foods may have the calories to help you power through the day (not to mention keep your taste buds happy), but could leave you malnourished all the same, even if you feel full, due to the lack of essential nutrients our bodies need to thrive.

Why Americans love them so much

Simply put, ultra-processed foods are cheap, convenient, and tasty. It’s hard to avoid something when it’s everywhere. Harder still when it tastes good. And when it means you don’t have to cook? That’s a life hack we all need sometimes.

Easy swaps to replace ultra-processed foods

Thankfully, you don’t have to grow all your own food and cook all your meals at home to cut down on ultra-processed foods—some simple food swaps will do. While less ultra-processed food is always better, even eliminating one serving a day can make a difference to your health.

So start small and slowly bring back more nutritious foods into your home with these simple food swaps:

• Flavored yogurt → Plain Greek yogurt with fresh berries
• Instant oatmeal → Steel-cut oats with your favorite fruit, nuts, and spices from your pantry
• White bread → Whole-wheat bread with minimal ingredients 
• White rice → Brown rice or quinoa
• Soda → Water or unsweetened beverage
• Fried chicken → Grilled chicken
• Granola bar → Banana or apple
• Fruit snacks → Dried fruit
• Store-bought salad dressing → Olive oil + seasonings from home
• Candy bar → Dark chocolate (70%) with nuts

Some processed foods are better than others, so even if you are swapping out an ultra-processed food for a minimally processed food, you’re still heading in the right direction. It’s the small steps that lead to lasting change, after all.

How do I know if a food is ultra-processed?

If you want to swap out more ultra-processed foods for healthier options, knowing how to identify an ultra-processed food is key. Sometimes it’s obvious—we all know that a Twinkie isn’t real food—but some foods will require a little more investigative work.

The ingredients list will be your best clue. If it’s long and full of items you wouldn’t cook with at home, it’s likely ultra-processed. If it’s far removed from its original, natural state—like a potato broken down, refined, and reassembled into potato chips—that’s another sign that it’s highly processed.

Here are a few quick red flags to watch out for:

• Multiple types of added sugars (corn syrup, words ending in “-ose”)
• Artificial flavors or colors
• Modified starches or proteins
• Ingredients ending in “-ate” or “-ite that aren’t naturally occurring in the food
• Packaging claims like “ready in 2 minutes” or “just add water”

If all else fails, this simple rule can help you decide whether to put that package back on the shelf: If the label reads more like a chemistry set than a recipe, and nutrients you recognize aren’t listed anywhere, it’s probably ultra-processed.

Small steps to sustainable change

Shifting away from ultra-processed foods doesn’t have to mean changing your entire life overnight. In fact, the most sustainable changes come from simple, realistic swaps that you can make without a lot of effort—and keep making until you don’t have to think about it anymore. Shed also offers coaching to help you make small but meaningful changes to your diet. Visit tryshed.com today to learn more.

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FAQs

What are ultra-processed foods?

Ultra-processed foods are foods that are heavily manufactured and contain little to no nutritional value. They are typically high in unhealthy fats, refined sugars, and salt.

Are all processed foods bad?

Not necessarily. Some processed foods, like frozen vegetables, whole-wheat bread, canned beans, and plain yogurt, are minimally processed and still contain a lot of nutrients. Shed’s Clear Protein Hydration is technically processed, but it has 15 g of high-quality protein and no sugar or artificial dyes. So keep a close eye on the ingredients list whenever you’re shopping packaged foods—the ones that have fiber, protein, and essential vitamins and minerals will still have nutritional value. 

How can I eat healthier foods without spending more money?

Buy store brands instead of big-name brands, shop seasonal produce, and stock up on affordable staples like frozen vegetables and canned beans. Many healthy swaps actually cost less than their processed counterparts, so keep those in regular rotation.

How do I eat healthier when I’m eating out?

This is where you can put your food-swapping skills to good use! Choose grilled over fried and whole wheat over white bread whenever you can. Swap fries for a side salad or fruit, and stick with water instead of soda.

What’s one swap that will make the biggest difference?

Hands down, substituting sugary beverages—which include soda, juice, and whole milk—for water or unsweetened tea is the best, and easiest, swap you can make. This simple change cuts out a lot of sugar and artificial ingredients that are doing you no favors.