The Centers for Disease Control and Prevention (CDC) released a first-of-its-kind report showing how much of the average American diet comes from ultra-processed foods.
According to the report, ultra-processed foods made up 53% of the daily calories eaten by adults in the U.S. from 2021 to 2023. For children, the number is even higher: 62% of their daily calories came from ultra-processed foods. That’s more than half of what most people eat every day and while it’s a slight decrease from a few years ago, experts say it’s still too much.
So what exactly are ultra-processed foods?
There’s no official government definition yet, but researchers at the CDC used the NOVA classification system developed in Brazil. It puts food into four categories: Unprocessed (like fresh fruits and vegetables), processed (like canned fruits and vegetables) and ultra-processed (like frozen pizzas, sugary cereals, soda or packaged snack cakes). These foods are often loaded with artificial ingredients, like dyes, preservatives or emulsifiers, that don’t exist in a home kitchen.
Top sources of ultra-processed calories, the CDC found, are:
- Burgers and sandwiches
- Sweet baked goods (like cookies or snack cakes)
- Sweetened drinks (like soda or juice cocktails)
- Savory snacks (like chips or flavored crackers)
Who’s eating the most ultra-processed food?
The CDC’s report also revealed a few patterns:
- Children eat more ultra-processed food than adults.
- Income makes a difference for adults — those with higher incomes ate less ultra-processed food on average.
- But income level didn’t matter for children — kids across all income brackets had similar consumption levels.
Many families rely on ultra-processed foods because they’re cheap, convenient and everywhere, whether you’re middle class or low-income or shop at Whole Foods or Walmart.
And that’s precisely what concerns public health experts.
Why it matters for your health
Health leaders like Robert F. Kennedy Jr., now Secretary of Health, are pointing to ultra-processed foods as a significant cause of chronic health problems in America, including obesity, diabetes, heart disease and even some cancers.
“Ultra-processed foods are driving our chronic disease epidemic,” Kennedy said in a statement. “We must act boldly to eliminate the root causes of chronic illness and improve the health of our food supply.”
Some regulators are even considering restricting food stamps (SNAP benefits) to buy things like candy and soda.
But while the policy debates continue in Washington, many people ask a more immediate question: What can I do to eat healthier right now?
We asked a local expert to help.
Denise Cazes, a longtime health educator and Senior Lecturer in Psychological and Behavioral Health Sciences at the University of Houston–Clear Lake, notes that convenience comes with a serious cost.
“Food manufacturers engineer these products to be more palatable and even addictive,” Cazes says. “But they’re also severely lacking in nutritional value. People are overeating calories without getting the fiber, vitamins and minerals their bodies need.”
She says this pattern contributes to rising rates of obesity, type 2 diabetes and other chronic illnesses, especially in communities where ultra-processed foods are more affordable than fresh ones.
“There’s absolutely a socioeconomic factor,” Cazes explains. “Ultra-processed foods are usually cheaper and more accessible. People with higher incomes tend to be more educated about nutrition and have better access to medical care. But even then, doctors aren’t always giving good guidance on diet and exercise.”
So what can families do, especially those trying to eat better on a tight budget?
3 simple food swaps to start today
Cazes says it’s not about perfection but small, manageable changes. Here are a few of her go-to food swaps:
1. Real veggies over boxed sides.
“Frozen fruits and vegetables are affordable and healthier than boxed mac and cheese or instant potatoes,” she says. “Even if you’re just steaming frozen broccoli, it’s a step in the right direction.”
2. DIY desserts instead of candy or ice cream.
“A favorite in my house is Greek yogurt mixed with chocolate protein powder and fresh berries. It’s sweet and satisfying, but so much healthier than reaching for cake or ice cream.”
3. Smarter snacks.
“Some packaged foods are okay. Look for short ingredient lists and high fiber. For example, Triscuits have only three ingredients and are minimally processed. You don’t have to avoid everything in a box — just be choosy.”
She also stresses reading labels:
“If it comes in a box with a barcode, look at the ingredients. Fewer is better. Aim for items with at least three grams of fiber and less than 10 grams of sugar per serving.”
Helping kids eat better
Cazes says improving kids’ diets starts with education and involvement.
“Start young and let kids help choose or cook meals. Give them options: ‘Do you want carrots or green beans?’ That sense of choice makes them more open to trying new foods.”
For older kids already set in their ways, she suggests setting limits and offering “treat days.”
“I don’t like to say no to everything — I’m Cajun, we love to eat,” she laughs. “But let them have one meal a week where they choose what they want. That way it’s special, and the rest of the week can focus on better choices.”
