How to avoid eating ultra-processed food? A practical guide for better nutrition

November 2, 2025 •

4 min read

According to a 2024 review published in The BMJ, high intake of ultra-processed foods was associated with over 30 adverse health outcomes, including heart disease and mental health disorders. Here is how to avoid eating ultra-processed food? by implementing practical strategies to prioritize whole foods for a healthier diet.

Quick Summary

Learn to identify ultra-processed foods and implement practical strategies to reduce or eliminate them from your diet. This guide covers smart grocery shopping, cooking from scratch, and making simple, healthy food swaps for improved nutrition and long-term health benefits.

Key Points

Know Your Foods: Understand the NOVA classification system to distinguish between minimally processed and ultra-processed items.
Shop the Outer Aisles: Prioritize shopping along the perimeter of the grocery store where fresh produce, meats, and dairy are typically located.
Read Ingredient Labels Carefully: Look for red flags like long ingredient lists, unfamiliar chemical names, and hidden sugars.
Cook More at Home: Take control of your meals by preparing them from scratch, which avoids industrial additives and excess salt or sugar.
Make Strategic Swaps: Replace packaged snacks, sugary drinks, and processed meats with healthier alternatives like nuts, fruit, and homemade meals.
Plan Meals in Advance: Meal planning and batch cooking can prevent you from relying on convenient but unhealthy ultra-processed options during busy times.
Start Slowly and Sustainably: Focus on making small, manageable changes over time rather than trying to cut out all processed foods at once for lasting success.

What are Ultra-Processed Foods?

First, it is important to understand what ultra-processed foods (UPFs) are and how they differ from other processed items. The NOVA classification system categorizes foods based on the degree and purpose of their processing.

Group 1: Unprocessed or minimally processed foods. These are foods in their natural state or with minor alterations like freezing or drying, such as fresh or frozen fruits, vegetables, meat, and grains.
Group 2: Processed culinary ingredients. Substances like oils, sugar, and salt, derived from Group 1 foods.
Group 3: Processed foods. Products made by adding Group 2 ingredients to Group 1 foods, like artisan-made bread, cheese, and canned vegetables.
Group 4: Ultra-processed foods (UPFs). Formulations of substances derived from foods, often containing additives, flavor enhancers, colors, and ingredients not typically used in home cooking. Examples include sodas, packaged snacks, sugary cereals, and frozen ready meals.

The Health Risks Associated with UPFs

UPFs are often intentionally engineered to be hyper-palatable, inexpensive, and have a long shelf life, but they come at a significant cost to your health. They tend to be high in calories, unhealthy fats, sugar, and sodium, while lacking essential nutrients and fiber. Studies have consistently linked high consumption of UPFs to a range of adverse health conditions:

Cardiometabolic Health: Increased risk of obesity, type 2 diabetes, and cardiovascular diseases.
Mental Health: Higher consumption has been associated with an increased risk of common mental disorders and depression.
Overall Mortality: Research suggests a higher risk of death from any cause among those who consume the most UPFs.

How to Avoid Ultra-Processed Food: Practical Strategies

Avoiding UPFs can seem daunting, but it is achievable with small, consistent steps. The goal is not perfection, but progress.

Become a Savvy Shopper

Your journey to avoid UPFs starts in the grocery store. Changing how and where you shop can make a massive difference.

Shop the store's perimeter: The outer aisles of most supermarkets typically contain the freshest, least processed foods, including produce, meat, dairy, and eggs. The middle aisles are where most UPFs hide.
Read the ingredients list: A long list of unfamiliar ingredients or those with chemical-sounding names is a major red flag. Opt for products with shorter, more recognizable ingredient lists. Look for added sugars, trans fats (partially hydrogenated oils), and chemical preservatives.
Beware of health claims: Attractive marketing can mislead you. Claims like “all-natural,” “organic,” or “low-sugar” don't automatically mean a product isn't ultra-processed. Always check the ingredient list to be sure.
Avoid shopping when hungry: Shopping on an empty stomach makes you more susceptible to impulse buys, especially for convenient, tempting UPFs.

Embrace Cooking from Scratch

Cooking at home gives you complete control over your ingredients and allows you to avoid unnecessary additives. Start with simple recipes and build from there.

Start with simple meals: Opt for uncomplicated dishes like stir-fries, omelets, and simple pasta dishes that rely on fresh ingredients.
Meal plan and prep: Planning your meals for the week and preparing ingredients in advance can prevent you from reaching for a quick, processed dinner on a busy night. Cook in batches and freeze portions for later.
Make your own condiments and sauces: Store-bought dressings, sauces, and spreads are often loaded with sugar, salt, and additives. Create your own simple versions at home using olive oil, vinegar, and herbs.

Make Healthy Swaps for Snacking

Packaged snacks are a major source of UPFs, but many simple and healthier alternatives exist.

Instead of potato chips, choose: Plain nuts, seeds, air-popped popcorn, or veggie sticks with homemade hummus.
Instead of sugary cereal, opt for: Plain rolled oats with fresh fruit and a sprinkle of nuts or seeds.
Instead of flavored yogurt, use: Plain Greek yogurt and add your own fresh fruit or a little honey.
Instead of juice or soda, drink: Water infused with fresh fruit, herbal tea, or sparkling water.

Ultra-Processed vs. Whole Foods: A Comparison

To solidify the benefits, consider this direct comparison.


Feature	Ultra-Processed Foods	Whole or Minimally Processed Foods
Ingredients	Long list, often includes chemicals and additives not used in home cooking.	Few, simple, and recognizable ingredients.
Nutrient Density	Low in essential nutrients, fiber, and vitamins.	High in vitamins, minerals, fiber, and phytonutrients.
Energy	Often provide a quick, high-calorie hit followed by a crash.	Release sustained energy due to higher fiber content.
Additives	Contain artificial flavors, colors, emulsifiers, and preservatives.	Naturally flavorful and have no artificial additives.
Taste Profile	Engineered for hyper-palatability, promoting overconsumption.	Natural, complex flavors that can be enhanced with spices and herbs.
Shelf Life	Very long due to preservatives and processing.	Shorter shelf life; best when fresh or frozen.

The Long-Term Benefits of a Whole Food Diet

Reducing your intake of UPFs and transitioning to a diet rich in whole foods yields significant long-term health benefits. By focusing on nutrient-dense options, you will not only reduce the risks of chronic diseases but also experience improvements in overall well-being. You may notice enhanced energy levels, better digestion, weight management, and even improved mood and sleep. This is a sustainable lifestyle change that helps you cultivate a healthier relationship with food.

Conclusion: Small Changes, Big Impact

Successfully avoiding ultra-processed food is a journey of making mindful and gradual changes. You do not have to overhaul your entire diet overnight. Start with one simple swap, like replacing a sugary soda with fruit-infused water, or cook one extra meal from scratch each week. By becoming an informed shopper, embracing home cooking, and focusing on whole foods, you can significantly improve your nutritional intake and safeguard your health for years to come. For more detailed research, refer to authoritative sources like the review of studies published in The BMJ.

Frequently Asked Questions

Processed food involves simple alterations like adding salt, sugar, or oil to whole foods (e.g., cheese, bread). Ultra-processed food, however, uses industrial formulations with five or more ingredients, including additives, to create products far removed from their natural state (e.g., soda, packaged snacks).

No. Many packaged foods, such as frozen vegetables, plain oats, and canned beans, are minimally processed and can be part of a healthy diet. The key is to check the ingredient list for excessive additives and sugar.

Common examples include packaged snacks like chips, sugary breakfast cereals, most packaged bread, instant noodles, frozen ready meals, sodas, and flavored yogurts.

Focus on budget-friendly whole foods. Buy in-season produce, stock up on frozen fruits and vegetables, and purchase canned goods packed in water. Dried beans, lentils, and oats are also inexpensive staples.

Many ultra-processed foods are high in calories and low in satiety. Replacing them with whole foods, which are often more filling and nutrient-dense, can aid in weight management and reduce overall calorie intake.

Manage cravings by staying hydrated, practicing mindful eating, and replacing tempting snacks with healthy alternatives like nuts or fruit. Over time, your taste buds will adjust to less sugar and salt.

Instead of deli meats or sausages, opt for leftover roast chicken, canned tuna in water, or plant-based proteins like beans and lentils. Make your own chicken or fish burgers from scratch to control the ingredients.