A practical, step-by-step guide to eating less ultra-processed food without overhauling your entire lifestyle. Swap-based strategies, category-by-category advice, and budget-friendly approaches backed by real product data.
Ultra-processed foods currently make up approximately 57-60% of total caloric intake for American adults and nearly 67% for children. These are not just foods that have been cooked or preserved -- they are industrial formulations containing ingredients you would never find in a home kitchen, such as high-fructose corn syrup, hydrogenated oils, emulsifiers, and artificial colors.
A growing body of research links high UPF consumption to a range of health outcomes. The landmark 2019 NIH controlled feeding trial found that participants eating ultra-processed diets consumed roughly 500 more calories per day compared to those eating unprocessed meals matched for nutrients. A 2024 BMJ umbrella review associated greater UPF exposure with 32 adverse health outcomes, including higher risks of cardiovascular disease and type 2 diabetes.
The goal is not perfection. It is not about eliminating every ultra-processed product from your life. It is about shifting the balance so that whole and minimally processed foods make up the foundation of your diet, with ultra-processed items playing a smaller supporting role. Even modest reductions -- moving from 60% to 40% of calories from UPFs -- represent a meaningful change. For a deeper look at the science and classification, see our complete guide to ultra-processed foods.
of US adult calories come from UPFs
of products in our database are ultra-processed
extra consumed daily on a UPF diet (NIH trial)
The most sustainable way to reduce ultra-processed food is not to eliminate entire food categories but to find less-processed alternatives within the categories you already eat. You do not need to give up bread -- you need to find bread with 4 ingredients instead of 15. You do not need to quit snacking -- you need snacks made from recognizable whole foods instead of industrial formulations.
This swap-based approach works because it preserves the meals and routines you enjoy while systematically improving the quality of what goes into them. It is the difference between a restrictive diet (which rarely lasts) and a gradual upgrade (which becomes permanent).
For every ultra-processed food you eat regularly, there is almost always a less-processed version that tastes similar, costs about the same, and requires little or no extra preparation. The key is knowing where to look and what to look for on the label. Our product search tool and alternatives finder can help you identify specific swaps.
Below are the most impactful food categories for reducing ultra-processed intake, along with specific swap suggestions. Each swap replaces a common UPF with a less-processed alternative that fills the same role in your diet.
Breakfast is one of the most UPF-heavy meals for most Americans. Sugary cereals, flavored instant oatmeal, toaster pastries, and frozen breakfast sandwiches dominate. The good news is that breakfast swaps are among the easiest and cheapest to make. See our analysis of whether cereal is ultra-processed for brand-specific data.
| Instead of... | Try... | Processing Score Change |
|---|---|---|
| Frosted flakes / sugary cereal | Plain oats + fresh fruit + honey | 12+ → 1.0 |
| Flavored instant oatmeal packets | Plain instant oats + cinnamon + banana | 8-14 → 1.0 |
| Toaster pastries (Pop-Tarts) | Whole-grain toast + nut butter + jam | 15+ → 3-5 |
| Flavored yogurt with mix-ins | Plain Greek yogurt + berries + granola | 9-15 → 1.5-2.5 |
Snack foods are one of the most heavily ultra-processed categories in the supermarket. Chips, cookies, crackers, and candy bars routinely contain 15-30+ ingredients including artificial colors, flavors, and preservatives. Swapping to simpler alternatives does not mean giving up snacking entirely.
| Instead of... | Try... | Processing Score Change |
|---|---|---|
| Flavored potato chips | Lightly salted nuts or roasted chickpeas | 10+ → 1.5-3 |
| Packaged cookies | Dark chocolate (70%+) or fruit with nut butter | 12+ → 3-5 |
| Granola bars with coatings | Trail mix (nuts, seeds, dried fruit) | 10-15 → 2-4 |
| Candy bars | Dates stuffed with almonds or peanut butter | 15+ → 1-2 |
Sweetened beverages are among the most ultra-processed items in the typical diet, and also among the easiest to replace. Soda, energy drinks, and sweetened coffees often contain high-fructose corn syrup, artificial colors, and chemical preservatives. For a detailed breakdown, see our Coke vs Pepsi comparison.
| Instead of... | Try... | Processing Score Change |
|---|---|---|
| Regular soda | Sparkling water + lemon/lime slice | 10+ → 0 |
| Energy drinks | Black coffee or green tea | 12+ → 1.0 |
| Sweetened iced tea | Home-brewed iced tea + small amount of honey | 8+ → 1.0 |
| Fruit juice cocktail | Whole fruit or 100% juice (small serving) | 8-12 → 1-3 |
Condiments are often overlooked, but they can be surprisingly ultra-processed. Commercial ketchup, barbecue sauce, salad dressings, and mayonnaise frequently contain HFCS, artificial flavors, emulsifiers, and preservatives. A few simple swaps can reduce your daily additive load significantly.
| Instead of... | Try... | Processing Score Change |
|---|---|---|
| Commercial salad dressing | Olive oil + vinegar + mustard + herbs | 10+ → 1-2 |
| Ketchup with HFCS | Ketchup made with sugar only (check label) | 8+ → 4-5 |
| Bottled pasta sauce with additives | Sauce with tomatoes, olive oil, garlic, basil only | 8-12 → 2-4 |
Frozen meals range from extremely ultra-processed (TV dinners with 30+ ingredients) to relatively clean options with short ingredient lists. The key is reading labels and choosing products with recognizable ingredients.
| Instead of... | Try... | Processing Score Change |
|---|---|---|
| Frozen TV dinners (30+ ingredients) | Frozen vegetables + canned beans + rice (batch cooked) | 15+ → 2-4 |
| Frozen breaded chicken nuggets | Frozen plain chicken breast + your own seasoning | 10-18 → 1-2 |
| Frozen pizza (commercial) | Store-made pizza dough + simple toppings | 12+ → 4-6 |
You do not need to spend five minutes analyzing every product. With practice, you can assess a product’s processing level in about ten seconds. Here is a three-step quick scan method. For a comprehensive approach, see our full guide to reading food labels.
Five or fewer recognizable ingredients is a strong sign of minimal processing. Products with 15+ ingredients are almost always ultra-processed. Our data shows that products with 20+ ingredients average a Processing Score of 12.6 (Level 4), while those with 1-5 ingredients average just 2.3 (Level 1).
Look for ingredients you would never use at home: high-fructose corn syrup, hydrogenated oils, artificial colors (Red 40, Yellow 5), mono- and diglycerides, sodium benzoate, or anything labeled “modified.” Even one of these ingredients signals industrial processing. For a complete list, see our ingredients to avoid guide.
Ingredients are listed in descending order by weight. If sugar, corn syrup, or any sweetener appears in the first three ingredients, the product is likely heavily sweetened. Also watch for multiple forms of sugar listed separately (sugar, dextrose, maltodextrin, corn syrup) -- this is a common tactic to spread sugar across multiple line items so none appears first.
Apply the “kitchen test”: could you buy every ingredient on the list as a standalone item at a grocery store? If the answer is yes, the product is likely minimally processed. If you see ingredients that only exist in a food manufacturing facility, you are looking at an ultra-processed product.
One of the most common concerns about reducing ultra-processed food is cost. The reality is that many of the least processed foods are also among the cheapest per serving. Dried beans, rice, oats, frozen vegetables, eggs, and canned fish are all budget staples that score extremely well on processing metrics. The key is building meals around these affordable whole-food foundations.
Our analysis shows that store brands often outperform national brands on processing scores while costing significantly less. For a deep dive into budget-friendly healthy eating, see our budget shopping guide.
Ultra-processed convenience foods can seem cheaper in the moment, but their per-calorie cost is often higher than whole-food staples. A bag of dried beans produces roughly 12 servings for $1.50-2.00. A frozen TV dinner provides one serving for $3-5. The real cost difference is time and convenience, not money. If time is the primary barrier, batch cooking on weekends can bridge the gap.
Meal planning does not need to be elaborate. The simplest approach is the “base + protein + vegetable” formula. Choose a minimally processed base (rice, pasta, oats, bread), add a protein source (beans, eggs, chicken, fish, tofu), and include vegetables (fresh, frozen, or canned). This formula works for any meal of the day and scales easily.
Plain oats cooked with water or milk, topped with sliced banana and a drizzle of honey. Black coffee or tea. Average PS: 1.0-1.5
Whole-grain bread (4-5 ingredient bakery bread) with canned tuna, olive oil, and lettuce. Apple on the side. Water with lemon. Average PS: 2.0-3.5
Handful of mixed nuts or plain Greek yogurt with berries. Average PS: 1.0-2.5
Brown rice with black beans, sauteed frozen vegetables (bell peppers, onions, corn), and a simple vinaigrette. Average PS: 1.5-3.0
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | Oats + banana + honey | Tuna salad sandwich (bakery bread) | Rice + black beans + roasted veg |
| Tue | Eggs + whole-grain toast | Lentil soup (homemade or low-PS brand) | Whole wheat pasta + tomato sauce + salad |
| Wed | Greek yogurt + berries + nuts | Leftover pasta + side salad | Stir-fry: chicken + frozen veg + rice |
| Thu | Oats + apple + cinnamon | Bean and cheese quesadilla (simple tortilla) | Baked potato + broccoli + canned salmon |
| Fri | Eggs + avocado toast | Leftover stir-fry | Homemade pizza on simple dough |
| Sat | Pancakes (flour, eggs, milk, baking powder) | Big salad with chickpeas + olive oil dressing | Grilled chicken + roasted sweet potatoes |
| Sun | Greek yogurt + granola (low-PS) + fruit | Veggie and bean chili | Batch cook: prep beans, rice, veg for week |
Sunday prep tip: Spending 1-2 hours on Sunday cooking a batch of rice, beans, and roasted vegetables gives you ready-to-assemble meals for the entire week. This single habit eliminates the need for most frozen convenience meals and dramatically reduces your reliance on ultra-processed options.
A pantry audit is a one-time exercise that reveals how much of your current food supply is ultra-processed. Set aside 20-30 minutes to go through your pantry, fridge, and freezer. You do not need to throw anything away -- the goal is awareness. Use our product search to look up specific items and check their processing scores.
Go through each item and mentally categorize it: Keep (5 or fewer recognizable ingredients), Review (6-10 ingredients or a few unfamiliar ones), Replace Next Time (10+ ingredients with multiple red-flag additives). Do not throw food away -- just note what to replace on your next shopping trip.
Look at the items in your “Replace Next Time” pile and identify the five you consume most frequently. These are your highest-impact swap targets. Common offenders include commercial sliced bread, sweetened breakfast cereal, bottled salad dressings, flavored snacks, and sweetened beverages.
For each of your top 5 UPF items, use our database to find less-processed alternatives in the same category. Search by product name or browse by alternatives to find specific brands and products with lower processing scores. Write down 2-3 alternatives for each item before you go to the store.
Stock your pantry with whole-food basics that form the foundation of minimally processed meals: plain oats, brown rice, dried or canned beans, whole wheat pasta, olive oil, vinegar, basic spices (salt, pepper, garlic powder, cumin, chili flakes), canned tomatoes, and frozen vegetables. With these staples on hand, you can assemble dozens of meals without relying on ultra-processed convenience foods.
Repeat the pantry audit once a month for the first three months. You will likely notice a steady shift toward simpler ingredient lists and lower processing scores. After a few months, reading labels and choosing less-processed options becomes automatic, and the audit becomes unnecessary.
The most effective approach to reducing ultra-processed food is measurable and incremental. Rather than vague commitments like “eat healthier,” set specific targets you can actually track. Here are three levels of commitment, from beginner to advanced.
Tracking tip: Use our product search to look up processing scores for the products you buy regularly. Over time, you will see your average processing score trend downward as you systematically swap to less-processed alternatives. Our label reading guide can help you build the habit of evaluating products quickly.
Most nutrition researchers and dietitians recommend a gradual approach rather than an abrupt overhaul. Start by replacing one or two ultra-processed items per week with less processed alternatives. For example, swap flavored instant oatmeal for plain oats in week one, then switch from commercial sliced bread to bakery bread in week two. This gradual pace helps you build sustainable habits without feeling overwhelmed or deprived. Research from the NIH suggests that even modest reductions in ultra-processed food intake -- shifting from 60% to 40% of calories -- can lead to meaningful changes in caloric intake and overall diet quality.
While theoretically possible, completely eliminating all ultra-processed foods is neither practical nor necessary for most people. Ultra-processed products are deeply embedded in the modern food supply, and some -- like fortified plant milks or whole-grain breads with added preservatives -- can still provide meaningful nutritional value. A more realistic and evidence-supported goal is to reduce reliance on ultra-processed foods so they make up a smaller portion of your overall diet. Aiming for 30-40% of calories from UPFs (down from the US average of 57-60%) would represent a significant improvement for most Americans.
Not necessarily. Many minimally processed staples -- dried beans, rice, oats, frozen vegetables, eggs, and canned fish -- are among the cheapest foods per serving available at any grocery store. The perception that healthy eating is expensive often stems from comparing ultra-processed convenience foods to premium organic products, but the real comparison should be against basic whole foods. Our analysis shows that store brands like O Organics (Processing Score 3.4) and 365 Everyday Value (3.9) offer minimally processed options at competitive prices. The key is building meals around affordable whole-food staples and treating convenience items as supplements rather than the foundation.
The highest-impact, lowest-effort swaps tend to be in breakfast and beverages. Replacing flavored instant oatmeal with plain oats topped with fruit eliminates several additives in one step. Switching from soda or energy drinks to water, sparkling water, or unsweetened tea removes some of the most heavily processed items in the typical diet. Swapping commercial sliced bread for bakery bread with 4-5 ingredients is another simple change. For snacks, replacing chips and cookies with nuts, fresh fruit, or plain yogurt with honey makes a significant difference. These swaps do not require cooking skills or extra time, which makes them sustainable.
Use the three-step quick scan. First, check the ingredient count: products with five or fewer recognizable ingredients are almost always minimally processed. Second, scan for red-flag ingredients that you would never use at home -- high-fructose corn syrup, hydrogenated oils, artificial colors (Red 40, Yellow 5), artificial flavors, and chemical-sounding additives like mono- and diglycerides or sodium benzoate. Third, check where sugar appears: if sugar, corn syrup, or any sweetener is in the first three ingredients, the product is likely highly sweetened. This three-step process takes about 10 seconds per product and becomes second nature with practice. For a detailed guide, see our full label reading resource.
Disclaimer: All tools and data visualizations are provided for educational and informational purposes only. They are not intended as health, medical, or dietary advice. Product formulations change frequently — always check the actual label for current ingredients and nutrition facts before making purchasing decisions. Consult healthcare professionals for personalized dietary guidance.