5 worst ultra-processed foods to avoid in supermarkets and their healthy alternatives

1 Views

President Donald Trump’s led administration is working towards ‘Making America Healthy Again’, and with Robert F. Kennedy Jr. confirmed as the Secretary of the Department of Health and Human Services, changes are afoot.

One of Kennedy’s key priorities is tackling the broken food system, is taking away ultra-processed foods, which are a major contributor to the obesity epidemic in America.

“Ultra-processed food is driving the obesity epidemic. When we get President Trump back in the White House and me to Washington, we’re going to fix our broken food system and Make America Healthy Again,” he said in an earlier X post. He has also pledged to remove ultra-processed foods from school lunches due to their potential link to cancer in young adults.

Ultra-processed foods are linked to an increased risk of cardiovascular disease, mental health disorders, diabetes, obesity, sleep problems, and even premature death, according to multiple researchers. So, it’s certain that they have to go from your diet.

As the MAHA movement is leading efforts to reform the nation’s food system, here are some changes you can make in your homes. Here is a list of the worst foods you buy from the supermarket. You can swap them with some better choices instead.

Here is a list of common ultra-processed foods you will easily find in the grocery store or supermarket.

1. Sweetened sodas

They are loaded with sugar and artificial sweeteners, which significantly contribute to obesity, diabetes, and other metabolic disorders. Excessive consumption can also lead to dental issues and increased cravings for unhealthy foods.

2. Processed meats

Processed meats such as hot dogs, sausages, and deli meats contain nitrates, preservatives, and high sodium levels, which are linked to an increased risk of cancer and heart disease.

3. Kids’ breakfast foods

Most of the breakfast products like toaster patisserie, and sweetened cereals marketed as ‘healthy’ are actually high in sugar and artificial flavorings, leading to insulin resistance and weight gain over time.

4. Instant meals

Though instant noodles and other ready-to-eat and make meals are convenient, they contain unhealthy preservatives, excessive sodium, and refined carbohydrates, which are linked to an increased risk of high blood pressure and cardiovascular diseases.

5. Packaged snack cakes and pastries

Commercially produced bakery goods are highly processed and packed with refined flour, trans fats, and artificial additives. These sweet treats provide empty calories that spike blood sugar levels, leading to energy crashes.

Healthy alternatives to ultra-processed foods

Proteins

Instead of consuming processed meat, choose fresh meat, poultry, fish, and seafood. Add protein-rich beans, nuts, and seeds to your diet.

Whole grains

Ditch the processed carbohydrates and instead purchase rice, oat,s and other whole grains.

Dairy

Choose milk and unsweetened yogurts.

Fruit

Instead of gulping sugary drinks, buy fresh or frozen fruit. Eat them as a whole, and occasionally make juices.