What are ultra processed foods?

The term ultra processed foods (UPFs) is a hot topic at the moment. But what does ultra processed really mean?  Isn’t all food processed?

According to NOVA, a classification system to help identify food groups.  Unprocessed and Minimally Processed foods are whole foods such as meat, produce and eggs.  Processed Culinary Ingredients are foods that help prepare whole foods such as butter, oils and spices. Processed Foods are a combination of unprocessed or minimally processed and processed culinary ingredients that have gone through preservation or cooking.  Ultra Processed Foods are “industrially produced ingredients” that are created through industrial processes such as “soft drinks, many packaged snacks, mass produced bread and pastries, flavored yogurts”.1    

Why do we classify these foods so that they can be studied and linked to health complications? Researchers are starting to notice patterns. Large population studies link diets high in UPFs with higher risks of obesity, diabetes, heart disease, and depression. And in smaller clinical trials, people tend to eat more and gain more weight when their diets are filled with UPFs, even if calories are technically matched. But here’s the key: these studies show trends, not guarantees. Eating a granola bar doesn’t mean you’re headed for heart disease. What matters most is your overall dietary pattern. 

Let’s be honest: ultra-processed foods are everywhere. They’re often cheaper, faster, and more familiar, especially for busy families or those without easy access to fresh food. Instead of feeling like you have to give them up completely, try a different mindset: “How can I crowd in more real food, more often?”

Instead of…	Try…
Sugary flavored yogurt	Plain Greek yogurt + berries + honey
Packaged snack cakes	Apple slices with nut butter or a date + dark chocolate or homemade banana bread
Chips with dip	Whole-grain crackers + guacamole or hummus
Soda	Sparkling water with lemon or a splash of 100% juice or unsweetened tea

Try to follow this general rule: the more your food looks like it came from the ground, a tree, or an animal, the better.   

You don’t need to fear food, but being informed helps you make better choices. Ultra-processed foods are convenient and enjoyable in moderation, but they shouldn’t crowd out the real, nourishing stuff your body thrives on.

You don’t need a perfect diet—you just need a pattern that supports your health most of the time.

So go ahead and enjoy that Friday night frozen pizza… just maybe add a side salad and drink water with it. Nutrition isn’t about all or nothing, it’s about finding a healthier version.

References

1. “Ask the Experts: What are ultra-processed foods and how do they impact our health?” UC Davis Office of Research. March 17, 2025. Accessed June 18, 2025. https://research.ucdavis.edu/ask-the-experts-ultra-processed-foods-and-how-do-they-impact-our-health/