A new  Centers for Disease Control and Prevention (CDC) report reveals that ultra-processed foods make up a staggering 55% of Americans’ total caloric intake across all ages (1 year and older). Children and teens are the hardest hit, with nearly 62% of their calories coming from these foods, compared to 53% for adults.

This is not a new study; the amount of ultra-processed foods people are eating has been climbing for decades. Earlier analyses from  Tufts University showed children’s intake reached up to 67% between 1999 and 2018, while adults hovered around 58%. The CDC’s latest data (August 2021 – 2023) confirms that these products remain deeply embedded in our diets.

Why the Spotlight Now?

So why is this making headlines again? A few reasons:

Stronger science is piling up. Recent studies from leading journals have linked high intake of ultra-processed foods to not only obesity and diabetes but also increased risk of depression, anxiety, and cognitive decline, sparking concerns beyond physical health.
Policymakers are paying attention. The FDA, HHS, and USDA are actively discussing clearer definitions and potential front-of-package labeling for ultra-processed foods, which could influence consumer choices and even future regulations.
Consumer habits are shifting. Post-pandemic, more families are rethinking convenience, searching for healthier grab-and-go options, and demanding transparency about ingredients.

In short, people are realizing that what’s inside the package matters just as much as calories or portion size.

Why It Matters: Health Risks Beyond Calories

Ultra-processed foods aren’t just about “junk food.” They’re:

• Energy-dense and hyper-palatable, making it easier to overeat.

• Low in fiber and nutrients, leaving you less satisfied and more likely to snack or overeat.

• Engineered with unhealthy additives, like artificial colors, sweeteners, and preservatives, which may affect gut health and inflammation.

Research shows high consumption is associated with:

• Higher rates of heart disease, type 2 diabetes, colorectal cancer, and early mortality.

• Increased risk of cognitive decline and dementia.

• Negative effects on mental health and mood stability.

Even small reductions can lower these risks, which is why the CDC’s recent findings are so important.

Eating Better: Practical Ways to Cut Back

You don’t need a total diet makeover to see results… small, consistent swaps make a big difference. Here are some easy ways to reduce ultra-processed foods in your daily routine:

• Build your plate around “real foods.” Start with a base of vegetables, fruits, lean proteins, and whole grains. When these take up most of your plate, ultra-processed foods naturally take up less space.

• Choose better convenience. Instead of chips and candy bars, try pre-portioned nuts, fruit, or string cheese for grab-and-go snacks.

• Rethink your beverages. Sugary sodas and energy drinks are major ultra-processed culprits. Sparkling water, unsweetened tea, or fruit-infused water delivers refreshment.

• Check the label. Look for ingredients you would cook with at home. Get familiar with the CSPI’s food additive safety guide. Items with lower sodium and added sugars tend to be less processed.

• Aim for progress, not perfection. You don’t have to cut ultra-processed foods entirely, just make sure they’re the exception, not the rule. Even reducing by a few servings per week can lower health risks.
  
  
  
  

Smart Swaps: Easy Ways to Cut Back on Ultra-Processed Foods

Try these simple swaps that keep flavor and ease, but cut down on ultra-processed ingredients:

Sugary Soda or Energy Drinks {% icon icon_set="fontawesome-6.4.2" name="Arrow Right" style="SOLID" height="17" purpose="decorative" title="Arrow Right icon" %} Sparkling Water with a Squeeze of Citrus, or Unsweetened Iced Tea

Packaged Chips or Cheese Puffs {% icon icon_set="fontawesome-6.4.2" name="Arrow Right" style="SOLID" height="17" purpose="decorative" title="Arrow Right icon" %} Air-Popped Popcorn, Roasted Chickpeas, or Lightly Salted Nuts

Candy Bar or Packaged Pastry {% icon icon_set="fontawesome-6.4.2" name="Arrow Right" style="SOLID" height="17" purpose="decorative" title="Arrow Right icon" %} Fresh Fruit with Nut Butter, or a Small Square of Dark Chocolate

Bottled Salad Dressings {% icon icon_set="fontawesome-6.4.2" name="Arrow Right" style="SOLID" height="17" purpose="decorative" title="Arrow Right icon" %} Olive Oil + Balsamic Vinegar, or Yogurt-Based Homemade Dressings

Sweetened Breakfast Cereal {% icon icon_set="fontawesome-6.4.2" name="Arrow Right" style="SOLID" height="17" purpose="decorative" title="Arrow Right icon" %} Overnight Oats with Fruit or Plain Greek Yogurt with Honey and Berries

Pre-Prepared Meals: A Smart, Practical Way Forward

With busy lives, convenience often is a necessity. That’s where pre-prepared meals can make all the difference, especially meals built on science and quality. This is where  Seattle Sutton’s Healthy Eating can help.

What Sets SSHE Apart?

Founded by a Registered Nurse, now owned and guided by a Registered Dietitian, SSHE takes the guesswork out of eating well:

• Meals follow scientific guidelines from the American Heart Association, American Diabetes Association, and USDA Dietary Guidelines

• No high-fructose corn syrup, artificial preservatives, trans fats, MSG, or artificial colors or sweeteners

• Fresh, not frozen, with no cooking or complex prep

• Full  nutritional transparency with ingredients, allergens, and nutrition facts clearly listed

The Bottom Line

Ultra-processed foods still dominate Americans' diets, but the tide is slowly turning. With growing awareness, stronger research, and smarter solutions, we’re at an important turning point.

The path forward? Delicious, convenient, and nutritionally sound alternatives.

Seattle Sutton’s Healthy Eating makes it easy to break free from the ultra-processed norm, helping you protect your health today while building better habits for your future.