Ultra-processed foods, according to a 2025 CDC report, make up more than half of our total food intake in the U.S.
We know them well. And we have a hate love relationship with them. Here’s one reason why.
NBC 10’s Barbara Morse spoke with Julia Berman, president and spokesperson for the Rhode Island Academy of Nutrition and Dietetics. (WJAR)
“Products like this are designed for us to eat more of,” said Julia Berman, president and spokesperson for the Rhode Island Academy of Nutrition and Dietetics.
Even though we know many have empty calories, they become almost addictive.
“We’re struggling. It’s a confusing conversation,” said Berman who splits food into four groups. “The first group is really what the food starts out as.”
Like fruits and vegetables. Milk and plain yogurt are among them, too.
So are frozen fruits and vegetables. These are our whole or minimally processed foods.
Group two are ingredients we use to cook with–oils, butter, flour, sugar, honey and spices. They are minimally processed.
When you mix one with two you get group three.
Those are our processed foods–like canned beans, some sauces with no added preservatives, salt and sugars.
“It’s a convenience food that is still a whole food. It makes our lives easier,” she said.
It’s group four where we really struggle. These are ultra-processed.
“This is a recipe I can’t make at home. This is an industry standard recipe,” explained Berman as to why they’re considered ultra-processed.
Added salts and sugar make them enticing. Chips are a popular one.
“When we pick up a bag of chips we don’t just eat one,” she said.
Because they taste so good.
Many of these foods, though, lack protein and fiber which our bodies need.
But here’s the surprise – Berman doesn’t consider them forbidden.
She calls them celebration foods.
“The celebration foods are sometimes foods,” said Berman.
And even then, some are better than others.
Like store-bought hummus which is considered ultra-processed.
A person choosing food in a grocery store aisle. (FILE)
“It is a healthy option still because you’re getting a plant based product. You’re getting chick peas,” said Berman.
Store bought breads that are whole grain and high in fiber are a good option too.
Young or old, who doesn’t like Goldfish crackers?
“Don’t just get the plain ones, get one that’s a whole grain,” she said.
Berman said the last thing you want to do is demonize foods. We just need to better understand what we’re eating and what we should be eating.
“We need to be reading labels. We need to understand what products are made with what ingredients,” she said.
Public Resources
- Ultra-Processed Food Information: Information from the Academy of Nutrition and Dietetics on ultra-processed foods can be found here.
- Learn more about reading nutrition labels here.
- For guidance on eating a balanced diet, click here.
