Ultra-processed foods (UPFs) make up nearly 60% of the American diet. While convenient, these foods are linked to obesity, diabetes, cardiovascular disease, depression, and even increased mortality. So, how do we break free from this cycle?
A recent pilot study published in Obesity Science & Practice explored whether a structured behavioral program could help people significantly reduce UPF intake. The findings offer hope—and practical strategies—for anyone looking to improve their health.
What Was the Goal?
The study aimed to test the feasibility, acceptability, and preliminary effectiveness of an 8-week intervention designed to cut back on UPFs. Researchers wanted to know: Can people realistically make this change, and what support do they need?
The Intervention
Participants joined an 8-week program that combined:
- Education on identifying UPFs and understanding their health risks.
- Meal planning and financial support to make healthier choices accessible.
- Acceptance-based strategies (from ACT therapy) to manage cravings and withdrawal symptoms.
- Household involvement to create a supportive home environment.
This wasn’t about strict dieting—it was about building sustainable habits.
The Results
The outcomes were impressive:
- UPF calories dropped by 48.9%.
- Sugar intake fell by 50%, and sodium by 37%.
- Participants lost an average of 3.5 kg in just eight weeks.
- While fruit and vegetable intake didn’t change significantly, the overall diet quality improved.
Most importantly, participants rated the program as highly feasible and valuable, showing that meaningful change is possible with the right tools.
5 Tips to Reduce Ultra-Processed Foods Today
- Read Labels Carefully
Look for short ingredient lists and avoid products with additives, artificial flavors, or preservatives. - Cook More at Home
Preparing meals from whole ingredients gives you control over what goes into your food. - Swap Snacks
Replace chips and packaged sweets with nuts, fresh fruit, or yogurt. - Plan Ahead
Meal planning reduces the temptation to grab convenience foods when you’re busy. - Start Small
Focus on reducing one category at a time—like sugary drinks—before tackling everything at once.
Why This Matters
Reducing UPFs isn’t just a personal health choice—it’s a public health priority. Behavioral interventions like this can empower individuals, but broader policy changes are needed to make healthy eating the norm.
Want to dive deeper into the research?
Read the full study here: https://onlinelibrary.wiley.com/doi/10.1002/osp4.70029