From packaged snacks to frozen dinners to boxed cereals, ultra-processed foods — also known as highly processed foods — can be found in just about every grocery store aisle. These foods are made to taste good, last a long time and are usually cheaper or easier to grab. But they may not be the best thing for your health — or your waistline.

So what exactly are ultra-processed foods? To understand what they are, it helps to know how foods are classified.¹

• Unprocessed foods come from plants or animals and don’t have anything added to them. Examples include meat, seafood, fruits, vegetables, milk, plain nuts and seeds and dried beans.¹

• Processed foods come from plants and animals and have just a few ingredients added to them, like sugar or salt. Examples include salted nuts, cheese, bacon and canned beans and vegetables.¹

• Highly processed foods usually have 5 or more ingredients added to them. Those ingredients can include food dyes and chemicals to bump up flavors. These foods also have more things like sugar and salt and often less fiber and nutrients.^{1, 2}

Eating too many highly processed foods can lead to health problems like weight gain, obesity, diabetes and heart disease.² But it’s tough to totally avoid buying or eating ultra-processed foods. After all, who hasn’t grabbed a box of fish sticks when they needed to get dinner ready ASAP. Or made a cake from a mix instead of scratch.

Here’s the upside: You don’t have to completely give up these highly processed foods. Making simple changes to your daily meals can help you eat healthier without feeling deprived. Try these 8 simple swaps to cut back on ultra-processed foods while still enjoying your meals.

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Breakfast and snacks

Breakfast and snack foods are a major source of hidden ultra-processing. That makes them an easy place to start swapping in healthier options and improving your overall health in the process.

Swap sugary breakfast cereals for oatmeal or plain yogurt

• The ultra-processed food: Many flavored breakfast cereals and yogurts are essentially "desserts in a box," loaded with sugar and low in fiber.²

• The healthier switch: Choose plain oatmeal or unsweetened Greek yogurt.

• How to upgrade it: Add fresh fruit, cinnamon or a drizzle of honey for sweetness and flavor.

Swap potato chips for homemade popcorn or roasted chickpeas

• The ultra-processed food: Potato chips are high in sodium and unhealthy fats.³

• The healthier switch: Air-popped popcorn or roasted chickpeas

• How to make it delicious: Sprinkle on chili or garlic powder or grate parmesan cheese for a satisfying crunch.

Swap a store-bought muffin for protein pancakes or waffles

• The ultra-processed food: Coffee-shop muffins and many granola or protein bars are packed with simple carbs and sugar, causing a spike in blood sugar that falls just as quickly.⁴

• The healthier switch: Protein packed pancakes or waffles; bonus points if you make the batter yourself

• How to choose the right one: Look for a whole-wheat pancake or waffle mix with added protein. For a protein boost, top them with plain yogurt and nuts.

Healthier mealtime alternatives

Quick and easy dinners are great in a pinch, but they can be another big source of ultra-processed foods. Swapping simple, whole-food options can make meals healthier without extra work.

Swap processed deli meat for grilled chicken or tuna fish

• The ultra-processed food: Deli ham and hot dogs are high in salt, preservatives, and unhealthy fats.³

• The healthier switch: Lean, unprocessed meats like grilled chicken. Or sub in tuna fish.

• Why it works: Both choices are lower in sodium and unhealthy fats, and full of protein to keep you satisfied. Plus, tuna is rich in omega-3 fatty acids, which are good for your heart.

Swap frozen pizza for healthier alternatives

• The ultra-processed food: Yes, they’re delicious. But most frozen pizzas are high in unrefined carbohydrates, fat and sodium. That goes double if they’re topped with processed meats like pepperoni and sausage.⁵

• The healthier switch: You can still opt for the frozen kind. But go for crusts made of whole-wheat or even cauliflower and mostly veggie toppings.⁵

• How to upgrade it: Make your own pizza using a premade crust.⁵ Again, go for a whole-wheat or vegetarian one. Then load up on colorful vegetables like spinach, peppers and zucchini and bump up the protein with grilled chicken.

Swap white bread for whole-grain bread

• The ultra-processed food: White, packaged bread is made from refined flour, with less fiber and nutrients. ³

• The healthier switch: Whole-grain or sourdough bread, even if it’s packaged

• How to choose the right one: Look for “100% whole wheat” or “whole grain” as the first ingredient

With a Noom membership, you can get a personalized program, including medications if you need them, to help you lose weight and eat healthier. Explore the program today.

Drinks and condiments

Beverages and sauces are often overlooked sources of ultra-processed foods. Making small changes can cut added sugars and unhealthy ingredients without changing your meals too much.

Swap soda or sugary juice for water or whole fruit

• The ultra-processed food: Sodas and fruit juices are high in sugar and low in fiber.³

• The healthier switch: Plain water or sparkling water with a squeeze of citrus. Or eat a hydrating piece of fruit, like a slice of melon or cantaloupe, or an orange or peach.⁶

• Why they’re better choices: Whole fruit has fiber that slows sugar absorption and adds more nutrients. And water quenches your thirst without any additives or sugar.

Swap bottled salad dressing for a homemade vinaigrette

• The ultra-processed food: Many bottled dressings have high levels of sodium,⁷ along with unhealthy oils and sugar.

• The healthier switch: Make a simple vinaigrette with olive oil, vinegar and herbs.

• Easy recipe idea: Whisk 3 parts olive oil with 1 part vinegar and add herbs like oregano or basil.

You don’t have to give up your favorite snacks and treats completely. Changing even a few items in your daily routine can go a long way. Start small and you’ll likely notice how much better you feel after a few weeks.

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For informational purposes only. This information is compiled by UnitedHealthcare, and/or one of its affiliates, and does not diagnose problems or recommend specific treatment. Services and medical technologies referenced herein may not be covered under your plan. Please consult directly with your primary care physician if you need medical advice.

Sources:

1. Yale Medicine. “Are ultra-processed foods bad for your health?” August 7, 2025. Retrieved from https://www.yalemedicine.org/news/ultraprocessed-foods-bad-for-you

2. Stanford Medicine. “Ultra-processed food: Five things to know.” July 15, 2025. Retrieved from https://med.stanford.edu/news/insights/2025/07/ultra-processed-food--five-things-to-know.html

3. Mayo Clinic. “Key ingredients to avoid in ultra processed foods.” June 4, 2024. Retrieved from https://mcpress.mayoclinic.org/nutrition-fitness/key-ingredients-to-avoid-in-ultra-processed-foods/

4. Cleveland Clinic. “Carbohydrates.” March 8, 2024. Retrieved from https://my.clevelandclinic.org/health/articles/15416-carbohydrates

5. American Diabetes Association. “6 tips for buying frozen pizzas.” March 3, 2025. Retrieved from https://diabetesfoodhub.org/blog/6-tips-buying-frozen-pizzas

6. Cleveland Clinic. “Summertime foods to keep you hydrated.” July 26, 2024. Retrieved from https://newsroom.clevelandclinic.org/2024/07/26/summertime-foods-to-keep-you-hydrated

7. American Heart Association. “Healthier condiments.” October 8, 2024. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/cooking-skills/cooking/healthier-condiments

Part Number: 52934-X-1225