Ultra-processed food: why less is more

The definition, the evidence, and what to swap first.

• •In a controlled NIH trial, people on an ultra-processed menu ate about 500 kcal more per day — without noticing.
• •The tell-tale signs: a long ingredient list, flavorings and colorings, and a texture that is hard to stop eating.
• •No need for perfection: swapping 2–3 regular items (the morning snack, a sweetened drink, deli meat) makes most of the difference.
• •The app's barcode scanner helps you spot it — check the ingredient list, not just the calories.

General information — not a substitute for personal medical or nutritional advice.