If we shouldn't eat ultraprocessed foods, what should we eat instead?

Many people love their ultraprocessed foods. Sodas, chips, ice cream, lunch meat and other prepared foods are staples of the American diet. They are hard to avoid, too. More than 70% of the US food supply is made of ultraprocessed food.

But a diet heavy in ultraprocessed food isn’t good for us. Eating ultraprocessed foods raises the risk of developing or dying from dozens of health conditions, according to a recent review covering nearly 10 million people.

Science has also shown that when you eat Mediterranean meals, which focus on vegetables, fruits, legumes, nuts, and fish, you can reduce the risk of some cancers, diabetes, heart disease, high cholesterol, and stroke. Adopting this approach to eating can also improve brain health, strengthen bones, and ward off depression and dementia.

Many ultraprocessed foods have very long lists of ingredients and include additives. If you can’t pronounce the names in your food’s ingredient list, that’s a warning sign.

Skip eating out when you can’t tell what ingredients are in your food, and note that many items on fast-food restaurant menus can be ultraprocessed (such as hot dogs, hamburgers, nuggets, and fries).

Breakfast may be the easiest meal to change. Instead of sugar-fortified cereal or toaster waffles, have some warm and filling ancient grains such as quinoa, sorghum, or wheat berries cooked with milk, honey, nuts, and fruits. No time in the morning to prepare breakfast? Prep these overnight oats the night before. Or have a simple small bowl of plain Greek yogurt with fresh fruit and a sprinkle of sliced nuts to go.

Instead of a loaded deli sandwich or slices of pizza every day, try to bring your own plant-based lunch once or twice per week.

Snacks can be tricky. The no-fly list of ultraprocessed food is loaded with store-bought chips, sugar-packed yogurts, and candy-filled trail mix.

Instead, think about apples, oranges, bananas, carrot sticks, and other fruits and veggies. Protein-packed nuts and seeds are filling while also providing a brain boost and heart-healthy fats.

With dinner a rushed affair for many overscheduled families, it can be impossible to cook during the week. Try to avoid fast-food burgers and chicken nuggets when you can.

Baked goods and ice cream are fine for special occasions, but for an everyday dessert that’s not highly processed, consider trying different recipes.

Ultraprocessed foods are designed to be fun and taste good. Reducing your reliance on them can be hard. Try one suggestion at a time, for a week at a time.

Need more support on getting on track with a healthier diet? Sign up for our Eat, But Better: Mediterranean style newsletter, and we’ll help you figure it out.