1. Flavored or Sweetened Yogurt
Yogurt is often marketed as a wholesome snack, and sometimes this is true. “It can be, but many popular varieties are surprisingly packed with added sugars and are low in protein,” says Gretchen Zimmerman, RD, the vice president of clinical strategy at Vida Heath, a weight loss program in New York City.
What to Eat Instead
Zimmerman recommends plain Greek yogurt; sweeten it naturally with berries, banana slices, or a drizzle of honey.
“Although it’s still technically processed, it’s considered a minimally processed food,” she says. “In contrast, ultra-processed yogurts include additives [that] shift the product further away from its whole-food origin toward an industrial formulation.”
2. Plant-Based Meat Alternatives
What to Eat Instead
Make black bean or lentil burgers at home for a nonprocessed alternative, says Zimmerman. Products with short ingredient lists of whole foods like beans, vegetables, and grains are also a less-processed store-bought option, she adds.
3. Gluten-Free Snacks
Gums and stabilizers add texture but little nutrition, crowding out whole-food ingredients that could offer more lasting benefits, she says.
What to Eat Instead
Zimmerman suggests swapping packaged snacks for naturally gluten-free, nutrient-dense options like homemade roasted chickpeas or seed crackers. For a less-processed snack from the grocery store’s shelves, she recommends brown rice cakes topped with nut butter.
4. Granola Bars
Granola bars may seem like a smart on-the-go snack, but many are candy bars in disguise. They’re often loaded with refined grains, added sugars, and vegetable oils, with preservatives thrown in to keep them shelf-stable, says Avery Zenker, RD, who offers virtual and in-person nutrition counseling in Brighton, Ontario.
The result? A snack that gives you a quick sugar rush but little staying power — more empty calories than real fuel.
What to Eat Instead
“Homemade granola bars are easy to make with nutritious ingredients like oats, nuts, seeds, and dried fruit,” says Zenker. If you prefer store-bought options, she recommends those with simple, whole-food ingredients (like oats, nuts, seeds, and dried fruit) and little to no added sugar. While these are still processed foods, they’re less refined than ultra-processed options, she says.
5. Protein Bars and Powders
Protein products are marketed as must-haves for fitness and postworkout recovery, but many include processed ingredients. Protein isolates, artificial sweeteners, and sugar alcohols are common, landing them squarely in the ultra-processed category, says Zenker.
What to Eat Instead
6. Packaged Salad Dressings
Bottled dressings may be a fridge staple, but even the ones labeled “light” or “organic” often come with a long list of extras like emulsifiers, preservatives, added sugars, and artificial flavors, says Elizabeth Ward, RDN, a nutrition consultant based in Reading, Massachusetts.
What to Eat Instead
Skip the bottle and make your own, says Zenker. “You can make a simple salad dressing with olive oil, vinegar or lemon juice, garlic, salt, and pepper,” she says. “An easy creamy dressing option is tahini, lemon juice or vinegar, garlic powder, black pepper, and water.”
7. Breakfast Cereals
Breakfast cereals are promoted as a quick, healthy start to the day. But many — even those labeled organic or high in fiber — may be packed with added sugars, refined carbohydrates, artificial flavors, and preservatives, says Zenker.
What to Eat Instead
Build a better bowl with homemade muesli, cooked oatmeal, or homemade granola made from oats, nuts, and seeds, says Zenker.
Zimmerman also recommends nonprocessed alternatives like DIY overnight oats with chia seeds and berries, or quinoa or farro breakfast bowls with fruit and nut butter.
If you do buy cereal, aim for the least-processed version possible. Specifically, Zimmerman recommends choosing one with whole grains listed first, at least 5 grams of fiber, and less than 10 grams of sugar per serving.
8. Veggie Straws and Veggie Chips
Veggie straws and chips sound like a lighter, healthier alternative to potato chips. But in reality, they’re not much different. Most are made from potato flour, oil, salt, and flavorings, with just a dusting of vegetable powders for color, according to Zenker. So while they may look veggie forward, nutritionally they’re closer to chips than to vegetables.
What to Eat Instead
For a crunchy, salty snack, Zenker recommends air-popped popcorn made from plain kernels (not the flavored microwavable bags). It’s a whole grain, naturally fiber-rich, and easy to season yourself with a little salt, spices, or nutritional yeast.
9. Sweet Potato Fries
Sweet potato fries are often marketed as the healthier cousin to regular fries. But at most restaurants, they’re prepared the same way — deep-fried in refined oils that have been heated repeatedly, according to Zenker.
What to Eat Instead
Bake sweet potato wedges at home, or use an air fryer for a crisp texture with far less oil, says Zenker. For the biggest nutrient payoff, she recommends steaming or baking whole sweet potatoes with the skin on to get more fiber and vitamins.
The Takeaway
- Many foods marketed as healthy — like some yogurts, plant-based meat alternatives, gluten-free snacks, and veggie chips — are actually ultra-processed and less nutritious than they seem.
- Ultra-processed foods are often high in added sugar, sodium, refined starches, and additives, which can contribute to health risks like weight gain, type 2 diabetes, high blood pressure, and heart disease when eaten regularly.
- You can cut back on ultra-processed foods by reading ingredient labels and swapping them for simple, whole-food alternatives, like plain Greek yogurt instead of sweetened yogurt, homemade dressings instead of bottled, or air-popped popcorn instead of veggie straws.
- Choosing minimally processed, nutrient-dense options most of the time doesn’t mean giving up convenience or flavor. It just means being more mindful about which foods truly support your long-term health.
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