10 Simple Ways to Reduce Ultra-Processed Foods
Without Going “All or Nothing”
Ultra-processed foods (UPFs) have become a major nutrition talking point for a reason: a growing body of research consistently links higher UPF intake with higher risks of cardiometabolic disease and other adverse health outcomes. A large 2024 umbrella review in The BMJ found greater exposure to ultra-processed foods was associated with higher risk across many outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.
But here’s the good news: you don’t need a perfect diet to benefit. For most people, the biggest wins come from swapping a few everyday staples and making convenience work for you, not against you.
Harvard nutrition experts describe UPFs as foods that are “very far from what it was like originally” (think: potato vs. potato chips) and often made with long ingredient lists that include additives you wouldn’t typically use at home. The NOVA system which is commonly used in research, similarly defines UPFs as industrial formulations made largely from substances derived from foods plus additives.
Below are 10 realistic ways to scale down UPFs without turning your life upside down.
1) Choose less-processed bread (or “unpackage” it)
Packaged breads can contain dough conditioners, emulsifiers, and preservatives. If you can, try bread from a local bakery or smaller chain with simpler ingredients or at least compare labels and pick the shortest list.
2) Buy plain, unsweetened yogurt and flavor it yourself
Many flavored yogurts include added sugars, thickeners, and sweeteners. Harvard suggests choosing a simple unsweetened yogurt and adding fruit (fresh or thawed frozen) or a small spoon of jam so you control sweetness.
3) Make your cereal “from parts”
Ready-to-eat cereals can hide sugar and sodium in clusters, frosted pieces, and “health” add-ins. Look for a cereal with whole grain first and a simple ingredient list, then add nuts/seeds or unsweetened dried fruit at home.
4) Swap deli meats for whole roasted proteins
Deli meats often run high in sodium and preservatives. A practical alternative is roasted chicken/turkey/lean beef from the prepared foods section that you slice yourself (and ask about marinades, which can add a lot of salt).
5) Buy cheese in a block (skip pre-shredded)
Pre-shredded cheeses commonly contain anti-caking agents or mold inhibitors. Block cheese plus a quick shred at home is a simple upgrade.
6) Make salad dressing in a jar
Bottled dressings can be an additive minefield. A basic oil + vinegar dressing takes two minutes, tastes better, and lets you control sugar and sodium.
7) Replace chips with “real crunch”
If crunch is the craving, Harvard suggests popcorn (avoid microwave types), nuts, or simple crackers with short ingredient lists. You still get the texture—just with fewer ultra-processed ingredients.
8) Build fast tomato/pizza sauce from canned tomato puree
Many store sauces are loaded with sodium and added sugars. Start with no-salt-added tomato puree, add olive oil, garlic, and herbs, and you’ve got a quick, repeatable staple.
9) Make sugary drinks the “occasional,” not the default
Sugary drinks (soda, sweet coffees, energy drinks) are one of the easiest ways to rack up ultra-processed calories fast. The American Heart Association has repeatedly emphasized reducing sugar-sweetened beverages as part of improving diet quality, and it has highlighted UPFs as a priority area in recent guidance and communications.
Easy swaps: sparkling water + citrus, unsweetened iced tea, or diluting juice with water.
10) Use the “two-question label test” for packaged foods
You don’t have to fear every package. Some packaged foods can still fit into a healthy pattern (the AHA notes the conversation is nuanced).
When deciding, ask:
Would I recognize most ingredients in a home kitchen?
Is this close to the original food or a re-engineered version of it?
That simple filter aligns with how Harvard describes UPFs (far from the original form) and how NOVA frames ultra-processing (industrial formulations with additives).
You don’t need to eliminate ultra-processed foods to benefit. The most sustainable strategy is to reduce the UPFs you eat most frequently, and replace them with “close-to-the-original” options that still feel convenient. Even a few consistent swaps—bread, yogurt, snacks, drinks—can meaningfully change your overall pattern.
Disclaimer: This article is for general educational purposes only and does not provide medical advice. Nutrition needs can vary based on medical conditions, medications, allergies, eating disorder history, and personal circumstances. For individualized guidance, consult a qualified healthcare professional (e.g., a physician or registered dietitian).
References (APA)
Hendley, J. (2026, January 23). 8 simple ways to reduce ultra-processed foods in your diet. Harvard Health Publishing. https://www.health.harvard.edu/nutrition/8-simple-ways-to-reduce-ultra-processed-foods-in-your-diet
Lane, M. M., Davis, J. A., Beattie, S., Gómez-Donoso, C., Loughman, A., O’Neil, A., … Jacka, F. N. (2024). Ultra-processed food exposure and adverse health outcomes: Umbrella review of epidemiological meta-analyses. The BMJ, 384, e077310. https://www.bmj.com/content/384/bmj-2023-077310
Monteiro, C. A., Cannon, G., Lawrence, M., Costa Louzada, M. L., & Pereira Machado, P. (2019). Ultra-processed foods, diet quality and human health. FAO. https://openknowledge.fao.org/server/api/core/bitstreams/5277b379-0acb-4d97-a6a3-602774104629/content
Monteiro, C. A., Cannon, G., Moubarac, J.-C., Levy, R. B., Louzada, M. L. C., & Jaime, P. C. (2019). Ultra-processed foods: What they are and how to identify them. Public Health Nutrition, 22(5), 936–941. https://pubmed.ncbi.nlm.nih.gov/30744710/
Vadiveloo, M. K., et al. (2025). Ultraprocessed foods and their association with cardiometabolic health: Evidence, gaps, and opportunities (AHA Scientific Statement). Circulation. https://www.ahajournals.org/doi/10.1161/CIR.0000000000001365
American Heart Association Newsroom. (2025, August 8). Excessive ultraprocessed foods (UPFs) and poor nutrition tied to poor health. https://newsroom.heart.org/news/excessive-ultraprocessed-foods-upfs-and-poor-nutrition-tied-to-poor-health
American Heart Association Newsroom. (2026, January 7). New dietary guidelines underscore importance of healthy … https://newsroom.heart.org/news/releases-20260107-6915862