10 Ultra-Processed Foods to Avoid (and What to Eat Instead!)

We’re all busy, and let’s be honest: ultra-processed foods make life a lot easier. They’re quick, convenient, and can be pretty tempting! But unfortunately, many of them are packed with sugars, unhealthy fats, and artificial ingredients that our bodies aren’t too fond of. If you’re of feeling low energy, or having chronic digestive issues and maybe you have been thinking about eliminating processed foods, here are 10 ultra-processed foods to watch out for—and some healthier, tasty alternatives to enjoy instead. 😊

1. Sugary Breakfast Cereals

They’re colorful, crunchy, and seem like a fun way to start the day, but they’re basically dessert in disguise. Most sugary cereals are loaded with sugars, artificial flavors, and chemical colors. The result? A blood sugar spike and crash that’ll leave you hungry long before lunch. And not to forget, feeling sick immediately or consequently following your consumption of the entire bowl. Only to reach for something else such as sugary coffee or some more sugar to get you thru to lunch. 

Better Alternative: Go for oatmeal with a sprinkle of cinnamon, a handful of berries, and a few nuts. You could add or substitute unflavored greek yogurt for added protein and healthy probiotics and calcium. You’ll feel good because of the fiber, protein, and natural fruit sweetness without the upset stomach or hunger for additional sugary foods.

2. Instant Noodles

Quick and easy, but that little flavor packet is a salt bomb. Instant noodles are high in sodium, artificial flavorings, and unhealthy fats, with minimal nutrition. They are also low in fiber, protein vitamins, and minerals. All of which feeds the human cells that make us move and feel good.

Better Alternative: Try rice noodles or whole-grain noodles with fresh veggies and a splash of low-sodium soy sauce. Add lean protein, like tofu or grilled chicken, for a more satisfying dish. The combination above will leave you more satisfied and full longer. Plus, you’ll get good nutrition in your system that helps feed your cells.

3. Packaged Cookies

Delicious and dunkable but loaded with sugars and hydrogenated oils. Store-bought cookies are usually full of refined flour, trans fats, and artificial flavors. They may taste great, but they’re hard on the waistline and your health. Worst yet, compared to a homemade cookie, these store-bought cookies taste like chemical snacks. 

Better Alternative: Bake your own cookies using whole-grain flour, oats, and a bit of real honey or real maple syrup. You can control the sweetness and skip the unhealthy fats. Plus, they will taste incredibly good so much you will not miss the store-bought cookies.

4. Energy Bars

They look like a “healthy snack,” but they’re often just candy bars in disguise. Many energy bars contain high-fructose corn syrup, added sugars, and artificial ingredients. They may offer a quick energy boost, but it won’t last long—and you might be left hungry soon after or worse yet, leave you with an upset stomach or irritable bowels.

Better Alternative: Reach for a handful of nuts and a piece of fruit or make your own energy balls with oats, nut butter, and dried fruit. Or, try a Strawberry Aćai bite that is less than 2oz but packed with real food ingredients. This is what makes it taste so good. And, these alternatives give you lasting energy without the crash or stomach discomforts.

5. Frozen Pizza

Great for a last-minute meal, but most are high in sodium, refined carbs, and preservatives. Frozen pizzas are usually made with processed meats, excessive salt, and low-quality ingredients, making them more of an indulgence than a balanced meal. Plus, they will never taste as good as a homemade pizza with fresh real food ingredients. 

Better Alternative: Make a quick, healthier pizza at home! Use whole-grain pita bread or a cauliflower crust, add tomato sauce, fresh veggies, a sprinkle of cheese, and some fresh herbs. You can add all the ingredients that you love.

6. Soda

Effervescent and refreshing, but a sugary trap! Soda is basically liquid sugar, and if it’s diet soda, it’s full of artificial sweeteners that can disrupt your gut health.

Better Alternative: Try sparkling water with real fruit in it or fresh lemon slices for a refreshing electrolyte-rich drink. It’s bubbly and tasty without the sugar! Plus, it supports your need for hydration and micronutrients.

7. Chicken Nuggets

Fun and crunchy but often more filler than actual chicken. Store-bought or fast-food nuggets are usually made with processed chicken mixed with fillers, artificial flavors, and plenty of sodium.

Better Alternative: Make your own chicken tenders by coating fresh chicken pieces in whole-grain breadcrumbs and baking them or cooking them in an air fryer. They’re crispy, flavorful, and healthier! And full of real nutrients from real food.

8. Potato Chips

Salty, crunchy, and addictive, but they’re fried in unhealthy oils and loaded with salt. Potato chips are one of those snacks that’s hard to put down, but they’re low in nutrients and high in unhealthy fats.

Better Alternative: Try fresh air-popped popcorn with a dash of olive oil and your favorite spices or bake your own potato chips. You’ll still get that crunch without the extra oils and additives.

9. Store-Bought Iced Tea

Tasty and seemingly innocent, but often packed with sugars and artificial flavors. Bottled iced teas can have as much sugar as soda and often contain artificial flavors to boost taste. It’s refreshing but not as healthy as it seems. Don’t be fooled by the fancy healthy-looking labels.

Better Alternative: Brew your own tea at home, let it cool, and add a touch of real honey or fresh lemon juice from real lemons. It’s a refreshing way to get your iced tea fix with zero artificial stuff. And, you will feel a sense of energy from an ice tea with caffeine.

10. Packaged Deli Meats

Convenient for sandwiches, but often packed with preservatives and salt. Pre-packaged deli meats like turkey, ham, and salami are treated with nitrates and preservatives, not to mention the high sodium levels to keep them fresh.

Better Alternative: Try cooking your own meat, like a chicken breast or turkey, and slicing it for sandwiches. It’s fresher, tastier, and free from preservatives.

Final Thoughts: Simple Swaps for Healthier Choices 🌱

Eliminating ultra-processed foods is not easy and it means giving up some or all of your favorite flavors and convenience! A few small swaps here and there can make a big difference. And remember, it's a lifelong journey — enjoying life and tasty food without going overboard is best if the source if from real whole food or real whole food ingredients that are free from any chemical flavoring, coloring, or simply put NOT FOOD. Here’s to living a healthier (and delicious!) way to fuel your health! #TreatYourHealthGood