Americans are likely consuming more ultra-processed foods than they realize.
A new study from the CDC reveals that more than half of the average total calories Americans eat are from ultra-processed foods.
Ultra-processed foods are high in additives and calories with little nutritional value. These products typically contain high amounts of salt, sugars, and saturated fats.
Too many of them in a diet have been linked to an increase in obesity, cardiovascular disease and cancer.
Between August 2021 and August 2023, the survey found 55% of the total calories consumed in an American’s diet came from ultra-processed foods.
Youth between the ages of 1 and 18 consumed 62% of their calories from ultra-processed foods, compared to adults with 53%. Children between 6 and 11 years old consumed the most at 65%.
UNC Rex Registered Dietitian Shelly Wegman said the numbers didn’t come as a surprise.
“People’s schedules have gotten so intense that it’s really hard to carve out time to do homemade food every night,” said Wegman.
The health expert said a simple way to determine if products are ultra-processed is to look at the ingredient list.
“Don’t look at the front of the package, that’s a selling point,” said Wegman. “You want things that have the fewest ingredients. On the food label, you can look at what’s called the percent daily value (%DV). If it is 5% or less, that means it’s low. If it’s 20% or more, that means it’s high.”
Wegman recommends finding alternatives to products that list %DV of fat, salt, or sugar at 20% or more on the nutrition label.
According to the study, the most consumed ultra-processed foods were sandwiches, sweet bakery products, snacks, pizza, sweetened beverages, and bread, rolls, and tortillas.
Wegman shared that simple swaps can make a big difference for families looking for healthier options.
“Expensive foods tend to fall into that protein category: meat, fish, seafood, chicken. There are a lot of plant-based proteins that are very inexpensive: tofu, beans and lentils. They are excellent sources of fiber and don’t come with the saturated fat that’s found in animal products,” noted Wegman.
For a quick dinner, Wegman suggests making a pasta salad at home with whole grain pasta, a simple dressing, beans or lentils, and a protein source like chicken or tofu.
The CDC report also found that the total calories consumed from ultra-processed foods did not differ substantially by income level for youths but did slightly for adults. For those over the age of 18, higher family income levels were tied to an average of 50% total calories from ultra-processed foods, compared to lower family income levels at 55%.