Ultra-processed foods (UPFs) are a major contributor to preventable deaths around the world. These foods are heavily processed, losing most of their natural nutrients, and are packed with artificial additives, sugars, unhealthy fats, and preservatives. As a result, they provide little nutritional value and are linked to chronic health conditions like obesity, diabetes, and heart disease. Despite their negative impact on health, ultra-processed foods account for nearly 75% of the food available in the U.S.

Common examples of ultra-processed foods include:

● Sugary sodas and energy drinks

● Packaged snacks like chips, candy, cookies

● Instant noodles and frozen meals

● Fast food items such as burgers, nuggets, and fries

● Breakfast cereals loaded with added sugar

● Flavored yogurts and sweetened milk drinks

● Processed meats like hot dogs, sausages, chicken patties

● Protein bars filled with artificial ingredients

Recently, the Make America Healthy Again Commission, led by Robert F. Kennedy, released a report showing that over 40% of U.S. children are suffering from chronic health conditions such as obesity, asthma, allergies, autoimmune diseases, and behavioral disorders. The report links many of these issues to a diet heavily reliant on ultra-processed foods (MAHA Report, 2025)

By 2025, we have a clearer understanding of the long-term consequences of these foods. With the majority of the U.S. food supply dominated by UPFs, it can feel overwhelming to start eliminating them from your family’s diet. But don’t worry—here are our top five recommendations to help reduce the impact of ultra-processed foods on your health:

1. Focus on Addition Rather Than Subtraction

Instead of cutting out UPFs all at once, begin by adding more nutrient-dense options to your meals. Prioritize vegetables, lean proteins, and healthy fats. This “crowding out” approach is more sustainable and makes the transition less restrictive and more enjoyable.

2. Plan and Prep Your Meals

UPFs often become the go-to because their quick and convenient—but that convenience comes at a cost to your health. Planning and prepping meals in advance ensures that healthy, ready-to-eat options are always on hand. At A Perfect Fit, we specialize in meal planning, grocery lists, and weekly prep tailored to your family’s preferences and needs.

3. Invest in Packaging

Food companies often use eye-catching, colorful packaging to make UPFs more appealing—especially to kids. To make healthier options just as enticing, invest in fun, reusable snack containers and lunch accessories. We love helping families use yogurt pouches, bento-style boxes, or fruit popsicle molds in fun shapes to make real food exciting.

4. Make Your Own Snacks

Most packaged snacks marketed to kids are full of added sugars, preservatives, and unhealthy oils—even the so-called “healthier” versions. At A Perfect Fit, we’ve created a kids’ menu that includes homemade treats like protein bars, energy bites, and monster cookie bars. These recipes are kid-approved and parent-loved, making the transition to healthier snacks a breeze.

5. Model the Behavior

Kids learn by example When you prioritize whole, minimally processed foods and demonstrate that healthy eating is enjoyable, your children are more likely to follow suit. Involve them in grocery shopping, cooking, and taste-testing—it’s a powerful way to build lifelong habits.

Let us guide your family on the journey toward a healthier lifestyle. Small changes today can lead to big results tomorrow!

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Reference:

The MAHA Report. (2025). Make Our Children Healthy Again Assessment. The White House. Retrieved from https://www.whitehouse.gov/wp-content/uploads/2025/05/WH-The-MAHA-Report-Assessment.pdf