A lot can happen to a food that is ultra-processed before it reaches your plate.
It may undergo mechanical processing like grinding, milling, or a process called extrusion, which forces food through high-pressure machines to change its texture and shape.
It may be chemically altered through bleaching to alter fats and proteins.
And ultra-processed foods often contain added sugars and oils as well as industrial ingredients you'd never find in a home kitchen, such as artificial sweeteners, flavorings, colorings, emulsifiers, and preservatives.
The result is a food not found in nature that is easier to chew, eat, and digest quickly – but it's often at the expense of fiber and other nutrients that help keep you full longer.
Examples of ultra-processed foods include chips and sugary snacks, breakfast cereals, frozen pizza, "instant" foods and even sweetened yogurt and granola bars.
Spotting ultra-processed foods can be tricky.
Many so-called "health" foods — like protein bars, veggie chips, or diet foods — are really just ultra-processed foods in disguise.
Try these Microsteps to gradually transition yourself away from ultra-processed foods and shift toward whole, real foods.
Read the label on a food item that you think is healthy.
Many foods labeled "healthy" are loaded with added sugars.
Swap your boxed breakfast cereal with overnight oats, Greek yogurt, or chia pudding.
Swap your afternoon energy bar with nut butter and apple or banana slices.
And for a crunchy snack, swap those addictive potato chips for a handful of nuts, air-popped popcorn or home-made vegetable chips.
As always, consult with your care team for personal care advice.
You don't have to change your diet overnight.
But a few small swaps can help you cut back on ultra-processed foods and add more whole, nourishing options instead.