What are ultra-processed foods (UPFs)?
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Have you noticed that over 70% of grocery store shelves are stocked with packaged, convenient, and ultra-processed foods (UPFs)? These include items that are often in the center aisles such as breakfast cereals, chips, candy bars, frozen meals/desserts, hot dogs, donuts, energy drinks, cake mixes and more.
According to the Food and Agriculture Organization of the United Nations, UPFs are often manufactured in factories, and are high in fat, sugar and salt, which make them very palatable or tasty to eat. They tend to be lower in fiber and nutrients, and additional chemicals are often added to bind, enhance flavor, preserve freshness and ensure longer shelf life. They are well marketed to appeal to shoppers and may be cheaper than less processed alternatives.
In contrast, foods that have been minimally processed through cleaning, cutting, pasteurizing, canning, freezing, drying or vacuum packaging tend to retain most of their inherent physical, chemical, sensory and nutritional properties. These foods typically reside at the periphery of supermarkets and rarely have heavy marketing to tout their health benefits. Examples include cut-up fruits or vegetables, bagged nuts and seeds, fresh meat and plain yogurts or milk. These foods are often as nutrient-rich as they would be in their unprocessed form and contain minerals, vitamins, fiber and/or antioxidants that promote health and protect against chronic conditions.
According to Harvard Health, the increasing availability and consumption of ultra processed foods in the United States has been linked to increased risk for conditions such as obesity, heart disease, diabetes, mental health disorders and sleep problems. This is likely because nutrient-deficient UPFs make up over 50% of daily calories eaten by Americans. Our bodies need sufficient nutrition to function well and protect against disease, so limiting intake of ultra processed foods can help improve our overall health and wellness. Some tips for shifting to healthier eating include:
- Be mindful. Before you eat, stop and check-in. Is this food nutritious? Close to its natural state? Will it help or hurt my body?
- Eat the rainbow. At each meal, fill half your plate with brightly colored and nutrient-rich fruits and vegetables. Also opt for whole grains, lean proteins and unsweetened beverages.
- Read the label. If the ingredient list is very long (well over five items) or includes words that you don’t understand or recognize, move on!
- Try new foods and recipes. Explore local farmer’s markets and the periphery of your grocery store for minimally or unprocessed foods to enjoy.
Michigan State University Extension supports individuals who are looking to make healthier food choices through My Way to Wellness, a free and self-paced program which “teaches everything from meal planning to reading food labels in a virtual format.”
You can also find helpful tips on our Michigan Fresh page for preparing and preserving healthy produce at home. For additional programs and resources, explore MSU Extension's Food & Health website.
