It’s hard to avoid ultra-processed foods, but we can aim for harm reduction

Follow this authorLeana S. Wen's opinions

Second choice is minimally processed foods that go through slight modifications. Think chopped and frozen vegetables or shelled nuts. This degree of processing doesn’t significantly change a food’s quality.

Third choice is food containing a small number of added ingredients, such as crackers consisting of just wheat, oil and salt, or whole-grain bread baked with flour, yeast, sugar, salt and oil.

Ultra-processed substances are packed with additives. These include traditional junk foods such as sodas, chips, candies and doughnuts, as well as hot dogs, store-bought white bread, french fries, and many ready-to-eat meals and frozen pizzas.

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When possible, select the least-processed option. Choose chicken breast over nuggets and an apple over fruit gummies.

2. Shop the perimeter of the store first. In general, grocery stores have fresh items along the outer edges and processed and ultra-processed foods in the middle aisles. Try to get most items from the perimeter. (Though not everything along the outer edge is healthy; for instance, deli meats, which are ultra-processed, are often found there.)

Whole, unprocessed foods don’t have and don’t need labels because the sole ingredient is the food item. For all others, look carefully at the ingredient list. Choose products that have mainly whole food ingredients, with as few additives as possible.

3. Look out for ultra-processed substances masquerading as healthy food. It’s unfortunate that manufacturers are allowed to market ultra-processed products as “nutritious” and “healthy” when they are anything but. Be aware — many products carrying these labels are no better than other forms of junk food.

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Breakfast cereal is a major offender. Many brands contain a lot of added sugar, multiple flavorings and preservatives. Same with granola bars and energy drinks.

Instead of these cereals, opt for oatmeal made from rolled oats and sweeten it with honey and fresh fruit. Choose nuts and dried fruit for on-the-go snacks. Energy drinks should be thought of in the same category as sodas and are best avoided.

4. Cut down on sugary drinks. Speaking of soda, this is a good place for many........

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