Ultra-Processed Foods and Whole Body Health

Ever wondered what’s really in the food we eat every day? A lot of it—from packaged snacks to sugary drinks—is what’s known as ultra-processed food. These are products made mostly from refined ingredients, additives, and preservatives, with very little of the whole food they started from. Think of those long ingredient lists that look more like a science experiment than a recipe. These foods are designed to be super convenient and tasty, which is why they’ve become such a big part of what we eat. In fact, they make up a huge chunk of the calories the average person consumes every day—for some kids, it’s as high as 70%!

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The “Empty Calorie” Trap

You’ve probably heard the term “empty calories,” and it fits ultra-processed foods perfectly. They often lack the good stuff our bodies need, like fiber, vitamins, minerals, and protein. All those essential nutrients get stripped away during processing. And while some are added back in, it’s not the same as getting them from a natural, whole food source.

These foods are also typically loaded with sugar, salt, and unhealthy fats. Our bodies just aren’t built to handle large amounts of these ingredients, which can put a lot of stress on our system and even lead to low-grade inflammation. Plus, because they’re so calorie-dense, it’s easy to eat a lot without feeling full, which can lead to overeating.

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The Good News: Small Changes Make a Big Impact

It can feel overwhelming to hear about the health risks linked to a diet high in ultra-processed foods, but here’s the best part: you don’t have to overhaul your entire diet overnight. Small changes can make a huge difference!

Swapping out a sugary snack for a crisp apple or choosing water or unsweetened tea instead of soda are easy, delicious first steps. Learning a few simple recipes for wholesome, home-cooked meals can also be a game-changer. Two studies from December 2024 found that people who took weekly classes on healthy eating and meal planning significantly cut back on ultra-processed foods, lost weight, and reported feeling better overall.

Taking control of what you eat is all about progress, not perfection. Every little choice you make to swap an ultra-processed food for something more natural is a win for your health.

What’s one small change you can make this week to feel better?