From school lunch trays to office breakrooms, ultra-processed foods are everywhere — and Americans are eating them in startling amounts.
A study of processed food consumption by youth and adults found, on average, Americans age 1 and older consumed more than half (55%) their calories from ultra-processed food.
Children ages 1-18 consumed 61.9% of their calories from ultra-processed food, while adults age 19 and up were at 53%.
“The problem with eating ultra-processed food is that it lacks nutrients such as fiber, vitamins, minerals and antioxidants,” said Toni Havala, MS, RD, LDN, a dietitian with Endeavor Health. “Not only that, a diet heavy in ultra-processed food can negatively impact your long-term health.”
The study also shared the top five ultra-processed foods among youth and adults. The top two items for both were sandwiches and sweet bakery products. Sweetened beverages, savory snacks, pizza and breads/rolls/tortillas rounded out the most-frequently consumed.
It’s incredibly easy to find processed food. In fact, it’s impossible to avoid, making it an easy choice for busy people.
“The sugary, starchy ultra-processed foods are quickly digestible carbs which cause a quick rise in blood sugar,” Havala said. “That rise in blood sugar eventually leads to a steep crash, followed by irritability, hunger, fatigue (that 3 p.m. snack craving) and even headaches and premature aging of your skin.”
Excess refined carbs can lead to chronic diseases like diabetes, heart disease, cancer and obesity, so it’s worth spending some time figuring out an alternative.
Sandwiches
Use a high-fiber, whole grain wrap instead of white bread. This cuts calories from refined carbohydrates and adds fiber and protein. Add lean proteins such as tuna, chicken breast or chickpeas and veggies — pre-shredded carrots or coleslaw mix are quick and easy. Substitute mayo or cheese with healthier options like hummus or guacamole and you have a better-for-you sandwich substitute that came together in a flash!
Sweet bakery products
“Craving sugar but trying to avoid the calories, unhealthy fats and sugar? Think about adding natural peanut butter and a dab of jam to plain or vanilla Greek yogurt,” Havala said. “Bananas and apples are also a great combination with peanut, almond or sunflower butter.”
If chocolate is your happy place, Havala suggests sprinkling a teaspoon of mini chocolate chips on the nut butters to top it off. Trail mix combinations of ¼ cup of nuts and 2 teaspoons of dried raisins or cherries can also satisfy the salty/sweet cravings.
No bake energy balls are a quick way to make a healthier dessert, but they are high-calorie so limit yourself to 1-2 a day. A minimally processed protein bar such as RX brand can also work as an on the go sweet treat.
Sweetened beverages
“Replacing sweetened coffees, tea, juices, sports drinks and sodas is one of the best ways to improve your health,” Havala said.
If plain water gets monotonous, consider making ice cubes from juice to add to a glass of water or seltzer water. Seltzer water also comes in a variety of flavors and is a healthy way to add interest to your beverage choices, Havala said. Adding fruit such as lemon, lime, melon or watermelon to any beverage adds flavor with minimal sugar.
“All unsweetened teas are good choices and there is such a wide variety of green, black and herbal teas to keep things interesting,” she said. “Hibiscus tea is a beautiful red color with a tropical flavor that is delicious without sugar!”
Savory snacks
Roasted edamame or chickpeas can give you a punch of fiber and protein with a savory crunch. You can find them already roasted or roast them yourself. If you enjoy a bit of extra seasoning, you can add Tajin or Everything But the Bagel seasoning, Havala said.
Low fat or air popped popcorn is also a great high-fiber choice. Nuts are both healthy and calorie dense. For that reason, it’s a good idea to measure out a ¼ cup serving size, which is approximately 200 calories.
Pizza
Get the taste of pizza without the calories by replacing the crust with a tortilla, English muffin or zucchini cut in half. Cover your chosen base with tomato basil marinara sauce, sprinkle a layer of shredded part skim mozzarella over the sauce, top with cut-up veggies such as mushrooms, onions, peppers and olives and place under the broiler until the cheese bubbles for a quick, healthy pizza fix.
Bread
“Not all breads are unhealthy,” Havala said. “The least healthy breads contain additional fats, including croissants, biscuits and brioche breads. Your best bet for healthy breads are those made with whole grains and sprouted grains.”
Opting for bread that has less sodium is important. Try to limit sodium in packaged breads to 150 mg or less. If you are lucky enough to have access to a bakery that makes fresh bread, opt for the breads made from whole grains, including whole wheat, rye and oats.
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