Ready to eat healthy? 5 ways to cut UPF in the New Year
It's been in the news a lot, most recently because of California Gov. Gavin Newsom's just-issued executive order requiring agencies to "crack down on ultra-processed foods and further investigate food dyes." He issued the order because of growing concern about UPF's health harms.
So if your New Year's resolutions for 2025 center on cutting back on UPF consumption, you're not alone. Ideally it will become second nature, with habits you can practice throughout the year and beyond.
What are ultra-processed foods?
The term "ultra-processed" includes the kinds of packaged treats loved by nearly everyone, particularly kids: fruit yogurt, granola and other snack bars, breakfast cereal, frozen dinners, energy drinks and soda, and other packaged foods.
UPF are defined as containing ingredients not normally found in a home kitchen - chemicals whose names most people can't pronounce, such as artificial flavors, colors and sweeteners, preservatives, thickeners, stabilizers and emulsifiers. They're also often higher in calories, sodium and saturated fat.
So it's not surprising they're considered unhealthy to consume in large quantities. Study after study links consumption of UPF to a higher risk of health problems, including heart disease, obesity and Type 2 diabetes, and mental health issues such as depression.
But these foods, with their bright, fun packaging, novel taste sensations and sheer convenience, can be tough to resist. They may even be addictive. The proof: Most Americans' daily calories come from UPF.
Start fresh with food in 2025
But the prospect of swapping out those easy snacktime treats for more simple, less processed foods can seem overwhelming. (Especially if you have no idea what to eat instead.)
If that describes your predicament, we have a few ideas for getting started. Pick any one of them and take the plunge.
- Avoid all-or-nothing thinking
Even those most adamant about UPF harms agree it's unlikely most people will go cold turkey. Many suggest that's an unrealistic and unnecessary goal.
Fill up with unprocessed and less-processed foods, such as beans and lentils, whole grains, and fresh fruit and vegetables. You'll have less appetite for UPF and before long, your desire for them will subside.
Kids may resist at first, and that's OK. It's even more important to avoid black-and-white thinking about what your children eat and instead focus on incremental change, since their developing bodies make them particularly vulnerable to toxic chemicals' health harms.
- Cut down on fizzy drinks (or avoid them entirely)
Sugary drinks such as soda contain a huge amount of sugar. A 12-ounce soda contains more than what's recommended daily for women and about the same amount recommended for men.
Artificial sweeteners have been associated with a range of health harms, so diet drinks bring their own risks. Plus, studies show these drinks may be counterproductive - they can lead to weight gain.
Do what you can to cut back on sugary and artificially sweetened drinks, especially how much you give your kids.
The best beverage is plain water, maybe with some lemon squeezed into it. Herbal tea and carbonated water are good choices, too.
- Snack better
Even "healthy" snack foods like some yogurts and granola bars aren't always as great for eating on the playground or during a shopping trip as we'd like to think. Fruit-sweetened yogurt from the grocery store, for instance, is often ultra-processed, containing harmful food chemicals, including artificial colorants.
As an alternative, add chopped fruit or nuts to plain yogurt and maybe even a small amount of juice or other sweeteners.
Cut-up fresh fruit or vegetables, nuts and whole grain crackers are also great portable snacks. Even better: Add a favorite spice or spice blend.
- Study ingredient labels
It's important to know what you're eating, and that's often spelled out on ingredients lists.
Focus on products with ingredients whose names you recognize. In general, it's best to avoid foods containing stabilizers and preservatives as well as artificial colors, flavors, textures and sweeteners, among other chemicals.
This is especially true of products in a few specific categories, such as processed meat, instant soup, pizza and other frozen foods, and breakfast cereal.
On the other hand, some foods commonly seen as healthy - think 100 percent whole wheat bread, plain yogurt, and whole grain cereal - are also classified as ultra-processed but are healthy. You can tell the difference by looking at the ingredients label.
- Make changes gradually
As with many new habits, change happens best when it's incremental. Don't try to overhaul the way you eat overnight. Consider making just one of these changes. Give yourself time to adjust to new habits before tackling another idea on the list.
What's ahead for UPF
There shouldn't be any question about whether our food contains toxic chemicals. But the federal government has failed to protect us, allowing companies to approve harmful food chemicals without oversight from the Food and Drug Administration.
In response, states are stepping into the regulatory gap, and EWG is supporting them every step of the way. We successfully led efforts to ban artificial food dyes in California, setting an important precedent for other states.
And companies are making formulation changes under market pressure fueled by the groundswell of skepticism about UPF.
What you can do
For more than 30 years, EWG's research and resources have helped consumers stay informed, so you can make safer, healthier choices.
If you're uncertain about what to eat and what to avoid, check out our online resources. Our tip sheet, "Dirty Dozen Food Chemicals," offers a list of 12 substances to avoid. Our Food Scores database rates packaged foods on the basis of nutrition, ingredients and processing. On the go, consult our Healthy Living app to find out how potential grocery purchases rate in Food Scores,.
Cutting back on UPF is a New Year's resolution you have a chance of sticking with once armed with these tools and EWG's straightforward tips for simple changes to your diet.