The goal isn't perfection — it's progress. Research shows that even modest reductions in ultra-processed foods consumption can lead to meaningful health improvements. Below you'll find practical strategies to replace UPF with healthier alternatives.
For background on what counts as UPF, see what is ultra-processed food or processed vs ultra-processed food.
Smart Shopping Strategies
Shop the Perimeter
Fresh produce, meat, dairy, and bakery items are typically located around the edges of the store. The center aisles tend to house more ultra-processed foods like chips, sodas, and packaged snacks. Make the perimeter your primary shopping route.
Read Labels — Identify UPF by Ingredients
A good rule of thumb: if the ingredient list has more than 5 items, or includes things you can't pronounce or wouldn't find in a home kitchen, it's likely ultra-processed. Learn more in our guide on how to spot UPF on food labels.
Shop with a List (and a Full Stomach)
Planning ahead reduces impulse purchases. When you shop hungry, ultra-processed foods become much more tempting. Eat before you shop and stick to your list.
Choose Whole Versions
Instead of flavored yogurt, buy plain yogurt and add fresh fruit. Instead of instant oatmeal, buy regular oats. These simple swaps help you avoid items on the ultra-processed foods list while often saving money.
Kitchen & Cooking Tips
Batch Cook on Weekends
Spend a couple of hours on Sunday preparing grains, proteins, and vegetables for the week. When healthy food is ready to eat, you're less likely to reach for ultra-processed food alternatives.
Make Your Own Sauces and Dressings
Store-bought sauces are common ultra-processed foods — they often contain hidden sugars, preservatives, and additives. A simple vinaigrette takes 2 minutes to make: olive oil, vinegar, mustard, salt, and pepper.
Keep Healthy Snacks Ready
Cut vegetables, wash fruit, and portion out nuts so they're as convenient as opening a bag of chips. Accessibility is key — make the healthy choice the easy choice to avoid ultra-processed foods.
Learn 5 Simple Recipes
You don't need to be a chef. Master five simple, healthy meals you enjoy, and rotate them. A stir-fry, a grain bowl, a soup, a salad, and a sheet-pan dinner can cover most of your weekly needs.
See which of your meals need the most work
Scan your regular meals with UPFScore to identify where UPF clusters in your diet—then focus your cooking efforts there.
Get My UPF Score Early AccessLifestyle Adjustments
Start with One Meal
Don't try to change everything at once. Pick one meal — breakfast is often easiest — and focus on making it whole-food based. Once that's a habit, move to the next meal.
Use the 80/20 Rule
Aim for 80% whole foods and allow 20% flexibility. This approach is sustainable long-term and prevents the all-or-nothing mentality that leads to giving up entirely. Learn more in can ultra-processed food be healthy?
Drink Water Instead of Sugary Beverages
Soft drinks, energy drinks, and sweetened coffees are major items on the ultra-processed foods list. Switching to water, unsweetened tea, or black coffee eliminates a significant UPF source.
Be Mindful When Eating Out
Restaurant food, especially fast food, tends to contain many items that qualify as ultra-processed food. When dining out, choose restaurants that cook from scratch, or opt for simpler dishes like grilled proteins and vegetables.
Easy Swaps: Processed vs Ultra-Processed Food
Understanding processed vs ultra-processed food helps you make smarter swaps. Here's a quick reference:
| Ultra-Processed (Limit) | Whole/Minimally Processed (Choose) |
|---|---|
| Flavored instant oatmeal | Regular oats with fresh fruit and honey |
| Store-bought salad dressing | Olive oil and balsamic vinegar |
| Chips and crackers | Nuts, seeds, or vegetable sticks |
| Sweetened yogurt | Plain Greek yogurt with berries |
| Frozen pizza | Homemade pizza with store-bought dough |
| Soft drinks | Sparkling water with lemon or lime |
| Breakfast cereal | Eggs, or whole grain toast with avocado |
| Packaged cookies | Homemade cookies or dark chocolate |
For more swap ideas, see our complete guide to UPF swaps.
Track Your Progress with UPFScore
What gets measured gets managed. Tracking your food choices helps you understand your habits and see improvement over time.
How UPFScore Helps
Instead of manually analyzing every ingredient list, simply snap a photo of your meal. UPFScore uses AI to instantly tell you what percentage of your plate is ultra-processed — making it easy to track your progress and identify where to focus your efforts.
Key Takeaways
- Focus on progress, not perfection — the 80/20 rule is sustainable long-term
- Shop the perimeter, read labels, and learn to identify ultra-processed foods
- Batch cooking and meal prep make healthy eating convenient
- Use an ultra-processed food app like UPFScore to track your progress
- Small, sustainable swaps add up to big changes over time
Sources & Further Reading
- NIH Ultra-Processed Diet Study (Cell Metabolism, 2019)
Landmark study showing people ate 500 more calories daily on ultra-processed diets vs whole foods.
- Harvard Health - Ultra-Processed Foods Overview
Harvard Medical School guidance on identifying and reducing ultra-processed food intake.
- NOVA Food Classification - FAO
Food and Agriculture Organization guidance on the NOVA food classification system.
Related Guides
What Are Ultra-Processed Foods?
Complete guide to understanding UPF, the NOVA classification, and common examples.
Simple UPF Swaps
Easy alternatives for every meal that reduce your UPF intake.
How to Read Food Labels
Learn which ingredients signal ultra-processed products.
UPF and Weight Loss
How reducing ultra-processed foods can support weight management goals.
Start Tracking Your Progress Today
The first step to reducing UPF is knowing how much you're eating.
Scan your regular meals with UPFScore to see where ultra-processed foods cluster in your diet—then use these tips to make targeted improvements.
Join the free early access list to try the app as soon as it's ready and get occasional tips on cutting ultra-processed foods. We'll only email you with important updates—no spam, ever.
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