What to Eat That Isn't Ultra-Processed? A Practical Guide

November 2, 2025 •

5 min read

Higher consumption of ultra-processed foods (UPFs) is linked to increased health risks like heart disease and diabetes. Learning what to eat that isn't ultra-processed is a crucial step towards a healthier, more nutrient-dense diet that supports overall well-being.

Quick Summary

This guide explains how to identify ultra-processed foods using label reading and the NOVA system. It offers practical, whole-food alternatives and easy swaps to improve your diet, health, and overall well-being.

Key Points

Identify UPFs by reading labels: Look for long ingredient lists with more than five items, especially those with unfamiliar names, additives, and hidden sugars.
Shop the perimeter of the store: The freshest, least-processed foods—fruits, vegetables, meat, and dairy—are typically found on the outer edges of the supermarket.
Focus on whole and minimally processed foods: Build your meals around ingredients like fresh produce, whole grains, legumes, and lean proteins, whether fresh or frozen.
Cook from scratch more often: Preparing your own meals gives you complete control over ingredients, avoiding the industrial additives found in UPFs.
Make simple swaps: Replace common ultra-processed items like sugary cereals and flavored yogurts with whole food alternatives to easily reduce your intake.
Embrace meal prepping: Planning and preparing meals ahead of time makes it easier to stick to a less-processed diet during busy schedules.
Prioritize nutrient density: A diet rich in fiber, vitamins, and minerals from whole foods offers significant health benefits, including better digestion and reduced disease risk.

Understanding Ultra-Processed Foods

Ultra-processed foods (UPFs) are industrial formulations of cheap ingredients and additives, created to be convenient, highly palatable, and have a long shelf life. The NOVA classification system, developed by Brazilian researchers, categorizes foods based on their level of processing. Minimally processed foods might be cleaned, frozen, or dried, but ultra-processed items undergo extensive manufacturing processes that fundamentally change their nature. These processes often involve adding artificial colors, flavors, emulsifiers, and sweeteners, making the original food unrecognizable.

Health concerns associated with high UPF consumption are growing. Research links a diet high in these foods to an increased risk of obesity, inflammation, and chronic diseases like heart disease and type 2 diabetes. A primary issue is that UPFs often displace more nutritious, whole foods from the diet, leaving less room for fiber, vitamins, and minerals. UPFs are engineered for maximum appeal, with high levels of added sugar, salt, and unhealthy fats, which makes it easy to overconsume empty calories.

How to Identify Ultra-Processed Foods

Becoming a label detective is the best way to spot UPFs. Rather than being swayed by marketing claims like 'healthy' or 'natural', turn the package over and read the ingredients list. A food is likely ultra-processed if it has:

More than five ingredients on the label: A long list is often a red flag, indicating a complex, industrial formulation rather than a simple food.
Additives, including thickeners, stabilizers, or emulsifiers: Look for ingredients like soy lecithin, guar gum, or carrageenan, which are used to improve texture or keep ingredients from separating.
Ingredients you wouldn't use in home cooking: These can include high-fructose corn syrup, chemically modified starches, or protein isolates.
Added sugars or artificial sweeteners: Be wary of multiple sugar sources, sometimes disguised with names ending in '-ose,' like sucrose or dextrose, or artificial alternatives like aspartame.
An unusually long shelf life: Preservatives give many UPFs a long shelf life, particularly those not stored in a refrigerator or freezer.

Delicious Foods That Aren't Ultra-Processed

The good news is that replacing UPFs can be a delicious and satisfying experience. The vast majority of whole and minimally processed foods fall into the non-UPF category. The key is to shift your focus to items found in the perimeter of the grocery store and prioritize cooking from scratch.

Fruits and vegetables: Fresh, frozen, or canned (in water with no added salt or sugar) fruits and vegetables are cornerstones of a healthy diet. Think apples, berries, leafy greens, carrots, sweet potatoes, and broccoli.
Whole grains and legumes: Prioritize oats, brown rice, quinoa, barley, and whole-wheat pasta. Legumes like lentils, chickpeas, and beans (canned, dried, or frozen) are excellent sources of fiber and protein.
Lean proteins: Fresh or frozen meat, poultry, and fish that haven't been pre-seasoned or breaded are great options. Other sources include eggs, plain yogurt, and tofu.
Nuts and seeds: Opt for plain, unsalted versions. They make for a great snack or a crunchy addition to salads and yogurt.
Dairy: Choose plain milk, cheese, and yogurt without added sugars or flavors. Plain Greek yogurt is a versatile base for many dips and sauces, offering a significant protein boost.
Healthy fats: Extra virgin olive oil, avocado oil, and unrefined coconut oil are minimally processed fats that can be used for cooking and dressing.
Herbs and spices: These are your secret weapon for adding incredible, natural flavor to homemade meals without relying on artificial seasonings or high sodium content.

Simple Swaps for Common UPFs

Making small, deliberate swaps can make a big difference without feeling overwhelming.


Comparison Table: UPF vs. Whole Food Swaps	Ultra-Processed Item	Whole Food Alternative	Benefits of the Alternative
Sugary breakfast cereal	Rolled oats with fresh fruit and nuts	Higher in fiber, lower in added sugar, and more filling, contributing to sustained energy.
Flavored yogurt	Plain yogurt with fresh or frozen fruit	Avoids added sugars and artificial sweeteners, allowing you to control sweetness naturally.
Pre-packaged pasta sauce	Homemade tomato sauce with simple ingredients	Contains fewer additives and less hidden salt and sugar, for better heart health.
Potato chips	Air-popped popcorn or a handful of unsalted nuts	Less refined, often lower in sodium, and provides more beneficial fiber.
Bottled salad dressing	Homemade dressing using olive oil, vinegar, and herbs	Avoids unnecessary emulsifiers, sugar, and high levels of industrial additives.
Chicken nuggets	Homemade chicken strips breaded with whole-grain breadcrumbs	You control the ingredients, avoiding chemicals and unwanted additives for a healthier meal.
Soda	Water or homemade fruit-infused water	Eliminates high levels of added sugar and artificial sweeteners, hydrating you effectively.

Practical Strategies for a Less-Processed Diet

Cooking at home is one of the most powerful tools for reducing your UPF intake, putting you in control of what goes into your food. Preparing meals from scratch can be simple and doesn't have to take hours. Meal prepping is a smart strategy to make healthy, home-cooked food more accessible during busy weeks. For example, batch-cook a large pot of lentil soup or chili at the start of the week for easy lunches.

When grocery shopping, focus on reading the nutrition label, not the marketing on the front of the package. Compare different brands and choose the one with the shortest, most recognizable ingredient list. Shopping the perimeter of the store often keeps you closer to fresh, whole foods, while the central aisles are typically stocked with the bulk of ultra-processed items.

Making gradual changes is often more sustainable than a complete overhaul. Start by identifying and swapping out just one ultra-processed food you eat regularly. Over time, these small, deliberate actions can build new habits that favor nutritious, whole foods. Remember, the goal is progress, not perfection.

Meal and Snack Ideas

Here are some simple, delicious meal and snack ideas to get you started on your less-processed journey:

Breakfast: Oatmeal with fresh fruit, nuts, and a sprinkle of cinnamon. Eggs scrambled with spinach and served with whole-grain toast. Plain Greek yogurt with berries and chia seeds.
Lunch: A large salad with leafy greens, chopped vegetables, chickpeas, feta cheese, and a simple olive oil vinaigrette. Leftover roasted chicken and vegetables from the night before. Homemade sandwiches using wholemeal bread, cooked chicken, and salad.
Dinner: Sheet pan chicken or fish with roasted vegetables like broccoli, zucchini, and sweet potatoes. Homemade beef mince fried rice with plenty of vegetables. Spicy chickpea and tomato curry.
Snacks: A handful of unsalted nuts and dried fruit. Sliced apple with peanut butter (check the label for no added sugar). Sliced vegetables with homemade hummus.

By understanding the nature of ultra-processed foods and learning to identify them, you can take control of your diet and build healthier eating habits. The journey to a less-processed diet is not about strict rules, but about making more informed choices that prioritize whole, nutrient-dense foods. For more practical tips on reducing ultra-processed food consumption, consider exploring resources from the British Heart Foundation.

Conclusion

Adopting a diet that prioritizes whole and minimally processed foods is one of the most effective strategies for improving long-term health. By learning to identify ultra-processed foods and making conscious, deliberate swaps, you can significantly increase your intake of essential nutrients and reduce your exposure to potentially harmful additives. This shift empowers you to take charge of your nutrition, leading to improved energy, better digestion, and a lower risk of chronic disease. The path to healthier eating is a gradual one, but the rewards for your body and mind are profound.

Frequently Asked Questions

A food is considered 'ultra-processed' when it is made primarily from cheap industrial ingredients and contains additives like flavor enhancers, emulsifiers, and sweeteners that are not typically used in home cooking. They undergo extensive manufacturing to be convenient, highly palatable, and have a long shelf life.

Start with small, manageable steps. Focus on replacing one ultra-processed item at a time with a whole food alternative. For instance, swap sugary cereal for rolled oats with fruit, or replace pre-packaged snacks with nuts or seeds.

No, frozen fruits and vegetables are considered minimally processed, not ultra-processed. The freezing process simply preserves the food, and they typically contain no added ingredients like salt, sugar, or additives, maintaining their nutritional value.

Easy snack ideas include fresh fruit, a handful of unsalted nuts, plain yogurt with berries, hard-boiled eggs, or sliced vegetables with homemade hummus.

No. Freshly baked bread and most cheeses are considered 'processed foods,' not 'ultra-processed,' as they are made from simple culinary ingredients. The distinction is in the industrial additives and extensive processing found in mass-produced versions.

For busy schedules, focus on meal prepping. Cook large batches of staples like soups, grains, or roasted vegetables to have on hand. Simple meals like sheet pan dinners with a protein and vegetables are also quick and easy to prepare.

Not necessarily. The goal is to reduce your reliance on ultra-processed items and prioritize a diet rich in whole and minimally processed foods. Some processed foods, like tinned beans or plain yogurt, can be nutritious and convenient.