Ultra-Processed Foods: How to Eat Less Without Giving Them Up

Right now, the huge amount of information available online is creating unnecessary fear about food choices, especially when it comes to processed foods. Eliminating all Ultra-processed foods (UPFs) isn’t practical for most people, nor does it have to be the goal. Instead of focusing on what not to eat, it can be more helpful to think about what you can add — like more fibre, whole foods and colourful variety.

Ultra-processed foods are everywhere — from frozen pizzas to packaged cookies. But what are they, and how do they impact your health? 

As a Registered Dietitian with TELUS Health MyCare, I often get asked if UPFs are that bad for us. Groceries are expensive these days and processed foods can be the cheapest and fastest option.

The short answer is that if most of your diet is made up of ultra-processed foods, your body may not get the nutrients it needs to stay healthy. The more whole foods you eat, the easier it is for your body and mind to stay healthy, fight colds and prevent diseases.

However, it’s also important not to stress about every food decision. Small changes can make a big difference over time.

In short: eating less ultra-processed foods

You don’t need to eliminate ultra-processed foods completely to eat healthier. The easiest way to eat less ultra-processed food is to gradually add more whole foods like fruits, vegetables, whole grains and lean proteins to your meals.

Small changes — such as adding vegetables to meals, choosing foods with shorter ingredient lists and preparing simple meals in batches — can help improve energy, digestion and long-term health.

What are ultra-processed foods?

Ultra-processed foods (UPFs) are industrial food products made mostly from refined ingredients, additives and preservatives rather than whole foods.

These additives may include:

• Artificial colours and flavours
• Preservatives
• Stabilizers and emulsifiers
• Added sugar, salt and refined oils

Examples of ultra-processed foods:

Common examples include:

• Sugary breakfast cereals
• Frozen meals and pizza
• Packaged snacks and cookies
• Soft drinks and energy drinks
  

These foods are designed to be convenient and long-lasting. The problem occurs when they make up the majority of your diet and crowd out more nutrient-dense foods.

Processed vs ultra-processed foods: what’s the difference?

Not all processing is bad.

Ultra-processed (limit these)

Industrial formulations with five or more ingredients, often including substances not typically used in home cooking (e.g., hydrolyzed proteins, emulsifiers, artificial colours, and high-fructose corn syrup). Examples include frozen pizzas, mass-produced packaged bread, chicken nuggets and instant soups.

Minimally processed (healthier option)

Frozen vegetables, canned beans (with no added salt), pasteurized milk, and roasted nuts. These retain their nutritional value and are safe to eat. Minimally processed foods like canned beans, tomatoes, frozen vegetables and whole-grain bread can be great additions to a healthy diet. 

Some processed foods are also fortified with nutrients like folate, iron or calcium. However, fortification does not automatically make a food healthy if it still contains large amounts of added sugar, salt or unhealthy fats.

One of the easiest ways to identify ultra-processed foods is by checking the ingredient list. If it contains a long list of ingredients you wouldn’t typically use in your own kitchen, it may be ultra-processed.

Even foods marketed as “natural” or “healthy” can fall into this category. This is sometimes referred to as the health halo effect, where marketing makes a product appear healthier than it actually is.

Whole foods rarely need marketing. You won’t see “natural” on a carrot or “high fibre” printed on an apple.

Why you should eat less ultra-processed foods

Ultra-processed foods are convenient, but when they dominate your diet they can affect both short-term well-being and long-term health.

Research increasingly links diets high in ultra-processed foods with higher risks of obesity, heart disease and type 2 diabetes.

Here are five reasons to cut back.

Lack of fibre can affect digestion

Ultra-processed foods are often stripped of fibre, which helps support digestion and keeps you feeling full longer.

Low fibre intake can contribute to constipation, bloating and poor gut health. Over time, poor gut health may be linked to chronic conditions like high cholesterol, type 2 diabetes, anxiety and depression.

They are designed to be highly palatable

Ultra-processed foods are made to taste so good that people find it hard to stop eating them. This is done by adding loads of sugar, salt, and fat.

They also trick your body into overeating. Even if you’re physically full when eating UPFs, your body keeps screaming “more.” That’s why you finish a whole bag of cookies and still feel hungry.

Blood sugar spikes can affect mood and energy

Many UPFs are high in refined carbs and added sugars that cause quick spikes in blood sugar, which give you a short burst of energy followed by a sharp drop. Blood sugar crashes can leave you feeling anxious, irritable or unfocused. 

Also, high UPF intake is linked to harm across every major organ system. It’s a system-wide drag that can show up after a few weeks.

Sugar-free doesn’t always mean it’s healthier 

It’s a good idea to cut back on added sugars, especially those in regular sodas and energy drinks; however, artificial sweeteners are often not the better choice. 

Artificial sweeteners can negatively impact gut health. Some research suggests that sugar substitutes alter gut bacteria and won’t help with sugar cravings in the long run. Sweeteners can actually make it more challenging if you’re trying to reduce your sugar intake.

Processed meats increase colorectal cancer risk

Meats like bacon, hot dogs, and deli meats contain added fat, salt and sodium nitrates, which have been linked to a higher risk of colorectal cancer.

How to eat less ultra-processed foods

Instead of avoiding foods completely, focus on adding more whole foods to your diet. Small, realistic changes can help improve nutrition without adding stress.

1. Follow the 80/20 rule

Aim to fill 80% of your shopping cart with whole foods and 20% with processed foods. If most of your diet is made up of whole foods, it’s okay to enjoy some processed foods, too.

2. Add fruits and veggies to what you already eat 

Find easy ways to add fruits and veggies to your existing meals. For example, add fresh veggies to frozen pizza or pair it with a salad.

3. Pay attention to front-of-package labels

Look for warnings or new label systems that highlight high levels of sugar, salt, or saturated fat. If an ingredient list is long and includes unrecognizable chemical names, it’s likely ultra-processed.

4. Try the perimeter shopping strategy

Most grocery stores place fresh foods like produce, meat and dairy around the outer edges of the store, while more processed foods are in the centre aisles.

Shopping the perimeter first can help you fill your cart with more whole foods. You can still find great staples in the middle rows, like canned beans, rice, and whole-grain bread.

5. Prepare meals in batches

The convenience of UPFs often wins because we are tired. 

Instead, dedicate time once a week to cook large batches of whole-food meals (think a pot of chilli, roasted vegetables or grilled chicken). Having these ready reduces the temptation to grab a processed meal when you are rushed.

6. Use convenient whole foods

Eating whole foods doesn’t have to mean cooking everything from scratch.

Buy a pre-cooked rotisserie chicken, use canned beans or lentils to add protein and fibre to meals, swap white bread for whole grain bread or grab a handful of nuts or seeds as a snack instead of a store-bought granola bar. Frozen fruits and veggies also pack a powerful nutritional punch.

7. Eat more whole foods without cooking from scratch 

Many people think eating whole foods requires complicated cooking, but it doesn’t! Buy a pre-cooked rotisserie chicken, use canned beans or lentils to add protein and fibre to meals, swap white bread for whole grain bread or grab a handful of nuts or seeds as a snack instead of a store-bought granola bar.

6. Buy fruits and vegetables that are in season

Fruits and vegetables are often cheaper to buy when in season. Plus, seasonal produce is fresher and tastes better because it retains more nutrients than out-of-season produce–which is often shipped long distances. It’s easier to eat more fruit and veggies when they taste delicious.

8. Eat the whole foods rainbow

The more variety in your diet, the better. Each colour in fruits and vegetables represents different vitamins, minerals, and antioxidants that support brain function, immune strength, and disease prevention. 

Many clients find it easier to think about adding colours to their meals rather than obsessing over specific nutrient counts. Aim to eat the rainbow of whole foods over the week.

9. Enjoy your food

Find combinations of foods you like, and don’t be afraid to experiment and try new flavours or cooking methods to find dishes that taste good for you. If you enjoy what you eat, you’re more likely to stick to a healthy diet. 

In my experience, the more whole foods you eat, the more you’ll start to crave them naturally as you start feeling the difference in your body, like more energy, less afternoon energy crashes, and better digestion. 

9. Something is still better than nothing 

If you’re struggling to prepare meals, a frozen meal is better than skipping meals altogether, especially if you’re short on time or struggling with mental health challenges. If you notice that you often struggle to get the nutrition you need, reaching out for support can help. 

Success stories 

Many clients who have reduced their ultra-processed food intake have noticed significant health and well-being benefits. 

For example, cutting back on sugary drinks improved some clients’ blood sugar levels and energy throughout the day. Others who reduced their salt intake found that ultra-processed foods started tasting overly salty, and they enjoyed the natural flavours of more foods again.  

One client who cut back on processed snacks like chips and cookies noticed that after a while, whole foods like fruits and vegetables started tasting better and felt more satisfying. He also noticed that his time in the bathroom was easier! 

The bottom line

You don’t need to eliminate ultra-processed foods completely to eat healthier.

A better approach is to gradually add more whole foods like fruits, vegetables, whole grains and lean proteins to your diet.

When most of your meals are built around whole foods, ultra-processed foods naturally take up less space.

Small changes — like adding vegetables to meals or choosing whole-food snacks — can improve energy, digestion and long-term health without making food stressful.

Editor’s Note: This article was originally published on March 5, 2025 and was updated to include new research and new tips for eating less ultra-processed food.

Do you have a story about cutting back on ultra-processed foods? We’d love to hear it in the comments below!