Ultra-processed Food Overload: Are We Eating Ourselves Sick?

How much ultra-processed foods are Americans eating?  A lot, according to a CDC study released this week.  This is concern not only for health reasons but also because Americans youth are consuming even more ultra-processed foods. 

How much ultra-processed foods are Americans eating?

Although young children aged 1-5 consume fewer calories from ultra-processed foods, those ages 6-11 and 12-18 consume well over 50% of their calories from ultra-processed foods as the chart indicates.  (See: Ultra-processed Foods, Chemicals, and Chronic Illness:  RFK Jr.’s MAHA Report About Children’s Health in America .)  But even older adults, those 60 and over consume over 50% of their calories from ultra-processed foods.

🧪 What Counts as Ultra-Processed Food?

There is no one standard definition of ultra-processed foods, but most experts relay on the NOVA classification system.  Basically, ultra-processed foods are:

·         Industrially formulated products with little to no whole food content

·         Made with ingredients not commonly found in home kitchens

·         Examples include:

•      Sugary drinks
•      Packaged snacks
•      Instant noodles, instant soups
•      Ready-to-eat meals
•      Mass-produced breads and cereals, energy bars

NOVA puts food into groups: 1. Unprocessed or minimally processed 2. Processed with added ingredients such as salt, sugar and oil 3. Canned fruits, vegetables, salted meats.  4. Ultra-processed foods.  (See: Is Your Favorite Snack an Ultra-Processed Food?)   

🧠 Why It Matters

Consuming over 55% of daily calories for U.S. adults—and 62% for children—from ultra-processed foods is a dietary pattern is fueling a national epidemic of chronic illness. 

⚠️ What are the Top Health Concerns of Ultra-Processed Foods?

1. Chronic Disease and Other Risk Factors

• Diets high in UPFs are linked to increased risk of:
• Type 2 diabetes
• Cardiovascular disease
• Obesity
• Certain cancers
• Early death
• Mental health problems
• Sleep problems

2. Digestive & Metabolic Disruption

• UPFs often contain additives, emulsifiers, and artificial sweeteners that may:
• Disrupt gut microbiota
• Contribute to metabolic imbalances
• Affect liver and pancreatic function

3. Nutrient Deficiency

• These foods are typically:
• Low in fiber, vitamins, and minerals
• High in added sugars, sodium, and unhealthy fats
• Leading to excess calorie intake without nutritional benefit

🥦 Smart Strategies to Reduce Ultra-Processed Foods

1. Follow the 80/20 Rule

• Aim for 80% whole foods (fruits, veggies, lean proteins, whole grains) and allow 20% for processed indulgences.  If you are now eating more than 50% of your calories from ultra-processed foods, then start cutting back and work towards lowering your intake to 20% or less. 

2. Read Ingredient Labels

• Watch for long ingredient lists with unfamiliar additives, preservatives, or artificial sweeteners. (See: Processed foods and your health)
• If you wouldn’t cook with it at home, consider skipping it.
• (Note: Dr. Jeremy London, cardiologist, often says, The longer the shelf life, the shorter your life.  Mel Robbins podcast:  Top Surgeon’s 5 Tips to Live Longer.)

3. Prep Meals Ahead

• Schedule a weekly meal prep day to avoid relying on packaged convenience foods.
• Batch cook soups, grains, and proteins to mix and match throughout the week.

4. Swap Smart

• Replace refined grains with whole grains (e.g., brown rice, whole wheat pasta).
• Make your own salad dressings, granola, or trail mix to avoid hidden sugars and additives.

5. Keep Healthy Snacks Handy

• Stock your kitchen with fresh fruit, nuts, hard-boiled eggs, hummus, and veggie sticks.
• These options reduce the temptation to grab ultra-processed snacks on the go.

6. Limit Sugary Drinks

• Replace soda and sweetened beverages with water, herbal teas, or fruit-infused water.
• Even “healthy” bottled smoothies can be ultra-processed depending on ingredients.

7. Cook More at Home

• Homemade meals give you full control over ingredients.
• Try recreating your favorite processed foods with whole ingredients—like veggie chips or oatmeal cookies.

8. Think of UPFs as Treats

• You don’t need to eliminate them entirely. Just treat them like occasional indulgences, not daily staples.

9. Shop the Perimeter of the Grocery Store

• The healthiest foods are on the perimeter of the store.  Shop the fresh fruit and vegetables, meat, fish, poultry, real dairy and eggs.  Real 100% juice is on the perimeter.  Choose most of your groceries from the outer edges of the grocery store where fresh, whole foods are typically located.  

✅ Conclusion: Rethinking What’s on Our Plates

The data is clear—ultra-processed foods dominate the American diet, and the consequences are showing up in our health, especially among children. But awareness is the first step toward change. By understanding what ultra-processed foods are and how they affect our bodies, you can make smarter choices that support long-term wellness.

You don’t need to overhaul your entire lifestyle overnight. Start small: read labels, cook more at home, and treat ultra-processed foods as the occasional indulgence they were meant to be. With each mindful swap, you're not just cutting back on additives, you’re investing in better energy, stronger immunity, and a healthier future for yourself and your family.

Because when it comes to food, less processing often means more nourishment.

Sources:  CDC study, Ultra-processed Foods, Chemicals, and Chronic Illness:  RFK Jr.’s MAHA Report About Children’s Health in America ,  NOVA classification system , Is Your Favorite Snack an Ultra-Processed Food? , risk of , Disruption , Deficiency , 80/20 Rule , Labels , Processed foods and your health , Top Surgeon’s 5 Tips to Live Longer , Meals , Swap , Healthy Snacks , at Home , Treats , Perimeter Image Sources:  Ultra-processed food consumption by age , Types of Unprocessed and Processed Foods