Ask a GW Expert: Should I Avoid All Ultra-Processed Foods

Every week I see a new headlineabout ultra-processed foods and their role in our diets. It's estimatedthat about 70% of the foods in grocery stores are considered ultra-processed, but what does that really mean, and should we be avoiding them entirely?

In nutrition science, we use the NOVA classification systemto define foods into one of four categories based on their degree of processing. The fourth category, ultra-processed foods, includes sodas, packaged snacks, some breads and cereals, flavored yogurts, frozen pizzas and more. A simple way to think about it is: if it's something you couldn't make yourself at home because of additives you don't keep in your cupboard or industrial processing (could you make Cheetos in your kitchen?), it's probably an ultra-processed food.

Many ultra-processed foods are high in added sugars, sodium and saturated fats. These are the key nutrientsfound in foods we want to limit to reduce the risk of chronic diseases like type 2 diabetes, obesity and heart disease. That said, not all ultra-processed foods are created equal. Some may still provide nutritional value and are not high in these nutrients of concern, so it's important to read labels and keep an eye on key numbers: added sugars under 24-36 grams per day, sodium under 2,300 mg per day, and saturated fat under 10% of your daily calories (about 22 grams for a 2,000-calorie diet).

As a registered dietitian nutritionist who has studied and taught about food for over a decade, I don't recommend cutting out all ultra-processed food. This is neither realistic in today's world nor completely necessary. Instead, I encourage prioritizing whole and minimally processed foods whenever possible. Think fruits and vegetables (fresh or frozen), whole grains like brown rice or farro, and lean proteins like chicken, fish or legumes. A simple guide is to fill half your plate with fruits and vegetables, a quarter with whole grains and a quarter with lean protein. For snacks, pair a fruit or vegetable with a protein or healthy fat source, like apples with peanut butter or carrots with hummus (even if that hummus might be considered ultra-processed).

By building your meals around these principles, you'll naturally reduce ultra-processed foods without feeling deprived. The goal isn't perfection; instead, it's creating an eating pattern that supports long-term health and feels sustainable in everyday life.

Gabby Headrickis an assistant professor in the Department of Exercise and Nutrition Sciences and director of the Undergraduate Program in Nutrition at the Milken Institute School of Public Health. She is also the associate director of food and Nutrition Policy at theInstitute for Food Safety & Nutrition Security and affiliated faculty. Got a question you'd like answered by a GW faculty expert? Email gwtodaygwu[dot] edu(gwtoday[at]gwu[dot]edu)with the subject line "Ask a GW Expert" to learn more about (almost) anything.