If you’re trying to eat healthier, you’ve probably heard of “Cut back on processed foods.” Not only is that kind of vague advice, but not all processed foods are harmful. Some light processing, like chopping, freezing, or roasting, can make foods more convenient or even preserve nutrients.
The real issue lies in HOW MUCH a food is processed and what’s added (or stripped away) in the process. This is for you to discern, and if you keep reading, I will tell you how.
What Does It Mean When We Say Processed Food?
“Processed” simply means a food has been altered from its original form, whether by freezing, fermenting, or packaging. Some common examples include:
- Rinsing lettuce = processed
- Freezing broccoli = processed
- Canning vegetables = processed
- But so is making shelf-stable snacks (chips, pretzels, cookies), breakfast cereals or boxed, ready-to-eat meals
That’s why understanding the spectrum of processing is key!
The Spectrum of Processing
Unprocessed or Minimally Processed Foods
These are whole or slightly altered foods that retain their natural structure and nutrients — think apples, eggs, rolled oats, or frozen spinach. These require minimal prep to eat.
Still made from whole foods, however, they have been modified in some way with added salt, sugar, or fat to preserve or enhance flavor. Examples include canned vegetables, cheese, or whole grain bread, nut butters, veggie burgers and pre-cut fruits, veggies and salad kits.
Industrial products with additives, sugars, and seed oils, such as cookies, “fruit” snacks, chips, breakfast cereals, instant oatmeal, sodas, granola bars, boxed mac & cheese, microwave meals, take out & delivery food, as well as things like diet protein bars/cookies or ‘keto’ treats made with artificial sweeteners and oils.
Why It Matters
As you can infer from reading the spectrum of processed foods above, our food supply is saturated with these ultra-processed foods. This is concerning for a number of reasons:
- Stripped of fiber, vitamins, and minerals
- Packed with refined sugars, seed oils, and additives
- Engineered to override natural hunger/fullness cues
- Known to trigger blood sugar crashes, inflammation, and cravings
- Train your appetite and cause your metabolism to crave convenience-type foods
Ultra-processed foods can (and will!) hijack your energy, mood, metabolism, and gut health, especially when eaten daily, which can lead to insulin resistance, weight gain, disordered eating, and increased risk for metabolic diseases.
Health Risks of UPFs
Research links ultra-processed diets to:
- Weight gain & insulin resistance
- Mood swings, anxiety, and poor focus
- Inflammation & gut issues
- Increased risk of cardiovascular disease
- Reduced bone density
- Disrupted sleep
- Cravings and compulsive eating
- Risk of food avoidance behaviors
- Low nutrient status despite high calorie intake
- Cognitive decline & memory issues
- Disrupted hormones & metabolism
- Increase anxiousness and ADHD-like behaviors in children
Especially Important for Kids
Children’s bodies and brains are still developing, which is why this is a critical period to nourish their growing little bodies with the right fuel, not fake food. Early exposure to ultra-processed foods (like flavored yogurts, breakfast cereals, packaged snacks, boxed meals) can affect:
- Taste preferences and appetite regulation, potentially leading to excessive cravings and/or food avoidance behaviors
- Gut health and immunity
- Focus, mood, and behavior
Even foods that look “kid-friendly” may contain sugar, artificial dyes, and emulsifiers that disrupt brain and gut development.
Remember: Small, gradual swaps now can create lasting health habits later.
What Can You Do?
Start small. Choose one upgrade at a time:
✅ Swap smart
- Sugary yogurt → Greek yogurt + berries
- Fruit snacks → fresh or dried fruit
- Chips → air-popped popcorn
- Boxed meals → real-food leftovers or quick one-pan sheet meals
✅ Read the ingredient list
Stick to items with 5 real-food ingredients or fewer.
✅ Skip sugary drinks
Try fruit-infused water, herbal iced teas, or sparkling water with a splash of juice.
✅ Batch cook basics
Prep grains, veggies, and proteins ahead of time, and then you can build meals from those during the week.
✅ Snack drawer makeover
Replace crackers and gummies with better choices: nuts, seeds, trail mix, or simple-ingredient bars.
✅ Build Plates Around Protein and Plants
Start with a quality protein and fill at least half your plate with colorful vegetables or fruit to support blood sugar balance, energy, and satiety at every meal.
✅ Cook together once a week
Let kids join you for taco night or DIY grain bowls. Cooking improves food literacy and reduces resistance to new foods. Getting children interested early is key, whether helping to cook or introducing them to the value of foods and living plants, by growing easy plants (I find that easy-to-grow plants like herbs or tomatoes tend to work best with kids).
Grocery Help? We’ve Got You
Download our free handouts:
✅ Eating Healthy On The Go Guide
✅ 8 Quick & Nourishing Snacks
They’ll help you shop smarter, decode labels, and build a pantry that supports better energy, mood, and long-term health.
Slow and Steady Wins the Race!
You don’t have to eliminate all processed foods — that’s not realistic. But you can become more aware of what’s on your plate, how it’s made, and how it makes you feel.
Need help getting started?
At FLOW Integrative Mental Health & Wellness Center, we provide personalized nutrition support to help you and your family transition to nourishing, real foods — without stress or overwhelm.