Ultra processed foods have become a staple in our diet in the US, and in other developed nations.
Unfortunately, they are very dangerous for our health. They contain high levels of sugars, fats, salt, and simple carbohydrates, without much true nutritional value.
They are also very easy to eat in large quantities and can even be addictive! Just think about how hard it is to stop eating potato chips! Or how you sometimes crave them.
Let’s talk more about what we know about these foods, and how you can make more healthy choices.Ultra processed foods (UPFs) are defined as ready-to-eat or ready-to-heat industrial formulations that are made with ingredients extracted from foods or synthesized in laboratories, with little or no whole foods in their composition. They are products manufactured using industrial processes and ingredients that are not typically found in a home kitchen. These foods contain additives, such as preservatives, artificial flavors, high levels of sugar and/or artificial sweeteners, unhealthy oils and fats, dyes, and emulsifiers. Examples include breakfast cereals, packaged snacks and desserts, soft drinks, instant noodles, chicken nuggets, energy drinks, and many frozen meals.
However, what makes them convenient also makes them risky from a nutritional standpoint, as these foods are typically high in added sugars, salt, and unhealthy fats, while being low in fiber, protein, and essential nutrients.
- Obesity
- Type 2 diabetes
- High blood pressure
- Heart disease
- Certain cancers
- Depression
- Start by reading food labels and choosing foods with fewer ingredients and less processing.
- Cooking at home, using whole or minimally processed ingredients, can make a big difference.
- If time is tight some nights, you might think about prepping some healthy meals on a day when you have more time and putting them in the freezer for a quick weeknight dinner. When I make homemade lasagna, I always make 2, one for today and one for the freezer. They are so much better (better tasting and better for us) than what I can get from the grocery store freezer!
- Increasing your intake of fruits, vegetables, whole grains, and lean proteins helps support long-term health.
- Teach your children how to cook from whole food ingredients and why it is important for their health. Make cooking from scratch a family activity. You might be surprised at how much fun it can be for the whole family!