Have you ever grabbed a snack that looked healthy at first glance, only to flip it over and see a long list of ingredients you can’t even pronounce? You’re not alone. Many of the snacks lining store shelves today fall into the category of ultra-processed foods (UPFs). What’s most alarming is that UPFs make up more than half of the calories in the average American diet and nearly two-thirds of what kids eat.
What Are Ultra-Processed Foods, Really?
Ultra-processed foods (UPFs) are products made mostly from industrial ingredients and additives instead of real, whole foods. If a food is packed with things you’d never keep in your kitchen – like artificial flavors, color dyes, or preservatives – it’s probably ultra-processed. This includes products like sodas, energy drinks, chips, cookies, candy, and many nutrition bars.
Why Limit Them?
UPF snacks are often loaded with added sugars, excess sodium, and chemical additives while offering little nutritional value. Eating them regularly has been linked to obesity, heart disease, and other health problems. An occasional treat is fine, but choosing them too often can lead to long-term health concerns.
How to Spot Ultra-Processed Snacks: Do’s & Don’ts
Don’t get fooled by flashy health claims on the front of the package.
Do flip it over and read the ingredients list for the real story.
Don’t ignore added sugars – they hide under sneaky names like high-fructose corn syrup, cane syrup, dextrose, and more.
Do learn the difference between natural sugars and added sugars. For example, sugar naturally found in whole fruit is very different from added sugars found in juices, concentrates, and syrups.
Don’t overlook sugar alcohols – they might sound healthier, but some, like erythritol, have been linked to potential health concerns.
Do check for names ending in “-ol” (sorbitol, xylitol, maltitol), which are often used as sweeteners in UPFs.
Don’t assume “natural flavors” means the product is healthy or truly natural.
Do remember that “natural flavors” are often lab-made, and companies aren’t required to tell you exactly what they’re made from.
Don’t pick snacks with ingredients that sound like a science experiment.
Do choose snacks made with simple, real ingredients you could buy individually at the grocery store.
Choose Simpler Snacks
Here’s the good news: not all convenient snacks are ultra-processed. The best way to avoid UPFs is to choose foods made with real, whole ingredients you recognize. For example, That’s it. Fruit Bars and Fruit Crunchables are made with just 1–2 ingredients and 100% real, whole fruit with no added sugar or mystery ingredients!
When you pick snacks that read like a grocery list instead of a chemistry lab, you’re choosing what’s better for your body and your energy. Next time you’re shopping, take a peek at the back of the label and choose snacks that come from farms and fields, not factories.
