Beyond the Label: A Compassionate Look at Ultra-Processed Foods (Guest Post)

​Imagine standing in the grocery store aisle, staring at a colorful package of your favorite snack: a bag of chips or a box of cookies that’s been your go-to comfort for years. But lately, you’ve heard a lot about “ultra-processed foods” and how they might not be the best for you. Your mind starts racing, Is this bad? Should I avoid it? and suddenly, what used to be a simple joy feels heavy with guilt. Sound familiar? If you’ve ever struggled with a difficult relationship with food or are recovering from an eating disorder, moments like this can feel especially overwhelming. I have been there too. But here is the thing: food isn’t the enemy, and neither are you. So, let’s take a deep breath and unpack this together.

The food label is a maze of numbers and words and can be complicated and stressful for anyone to navigate, but especially those who might be dealing with an eating disorder or a difficult relationship with food. Is this okay to eat? Am I making the right choice? If you have ever felt this way, you are not alone and you are in the right place. This blog won’t be a lecture or a list of rules. We’re here to have a conversation about finding a kinder, gentler way to navigate food choices, especially when it comes to ultra-processed foods and those tricky labels.

Ultra-processed foods (UPFs) are food and drink products that are mostly or entirely made from ingredients that come from food but are not whole foods themselves. Instead of using fresh or simple ingredients, these foods are typically produced using ingredients like refined oils, sugars, fats, and starches. They also often include additives like artificial colors, flavors, stabilizers, and emulsifiers to make them taste, look, or feel more appealing(1,2). Think of snacks, sodas, packaged baked goods, and ready-to-eat meals foods that usually don’t look like anything you would make from scratch at home(1,3,4,5).

UPFs are designed for convenience, attractiveness, and accessibility(6,7). However, these foods are often characterized by high added sugar, saturated fat, and sodium content, while fiber, protein, and micronutrient content tends to be low. The high palatability, convenience, shelf-stability, and aggressive marketing of UPFs have contributed to their widespread consumption among children and adolescents(6,7,8,9).

Many UPFs do have more sugar, salt, fats, and undesirable food additives, but here’s a truth worth holding onto: they’re not inherently “bad.” In some cases, they can be nutritious, quick, affordable, or even a source of joy or comfort. For example, some whole wheat breads, most plant-based milks, granola bars, and flavored Greek yogurts found in superstores/groceries can technically be labeled UPFs due to the additives and preservatives they contain, yet some of them can also be nutrient-dense choices, as well. Healthy eating isn’t about banishing these foods from your life; it’s about finding balance in a way that feels good for you and learning what feels good for your body.

Instead of labeling foods as “good” or “bad,” try asking yourself a few gentle questions:

• How does this make me feel?
• Does it give me energy?
• Does it bring me a little happiness?

Your answers matter more than any food rule ever could. And if that bag of chips brings you joy, it has a place in your story.

Now, let’s talk about those food labels. Imagine them as a friendly guide, not a stern judge. Here’s how you can approach them with curiosity instead of fear:

• The Ingredients List: Think of this as a peek behind the curtain. Ingredients are listed from most to least, so you can see what’s playing the lead role. If it is a UPF, you might spot some unfamiliar additives that are not readily available in the regular kitchen, but don’t panic. This isn’t about judgment; it’s about getting to know your food a little better.
• Nutrition Facts: These include information on calories, macronutrients, and vitamins. But if numbers feel overwhelming or triggering, permit yourself to skip them. Focus on how the food feels in your body. Does it satisfy you? Does it spark a little joy? That’s the real treasure.
• Health Claims: Phrases like “low-fat,” “all-natural,” or “zero-sugar” are regulated by the FDA and must meet specific criteria but that doesn’t always mean the product is as healthy as it sounds. These claims can be used as marketing tools and may give a false sense of health. That’s why it’s important to look beyond the buzzwords and check the ingredient list and nutrition facts panel for the full picture. Trust your instincts over the hype. You know your body and your needs better than any label does.  

Sometimes, you just need that quick snack or frozen meal, and that’s perfectly valid. Again, healthy eating isn’t about cutting things out, it’s about adding in what makes you feel good. Here’s how you can embrace these foods with a little extra love:

• Add, Don’t Subtract: Instead of worrying about what to avoid, think about what you can add. Pair your favorite snack with a juicy piece of fruit or a handful of nuts. It’s about nourishment, not restriction.
• Savor the Moment: When you eat, take a second to slow down. Notice the flavors, the crunch, the way it makes you feel. This isn’t about control; it’s about enjoying the experience.
• Celebrate the Wins: Tried a new food? Swapped a soda for water or added a veggie to your plate? Those are big steps worth cheering for. No win is too small.

For anyone with an eating disorder, food labels can feel like a battlefield. Here’s a fresh way to look at them:

• Curiosity Over Criticism: Approach labels with wonder, not worry. What’s in here? How could this fit into my day? There’s no wrong choice, just information to explore.
• Focus on Feeling Good: If certain ingredients leave you feeling energized and content, that’s wonderful! If not, that’s okay too. Your body is unique, and it deserves to be heard.
• Let Go of Perfection: You don’t need to decode every label or eat “perfectly.” Recovery is about progress, not perfection. Be gentle with yourself along the way.

Here’s the heart of it: food isn’t your foe, it’s a source of energy, joy, and connection. UPFs and food labels are just part of today’s food landscape, but they don’t have to control your story. By approaching them with curiosity, kindness, and a focus on what feels right for you, you’re reclaiming your power and making choices that lift you up.

Have you found a way to make peace with food labels or ultra-processed foods? Share your story in the comments below. Your journey could be the light someone else needs. And if you’re looking for more support, join our community of folks navigating recovery with heart and hope.
 
References:
1. Monteiro, C. A., Cannon, G., Moubarac, J.-C., Levy, R. B., Louzada, M. L. C., & Jaime, P. C. (2018). The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing. Public Health Nutrition, 21(1), 5–17. https://doi.org/10.1017/S1368980017000234
2. Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J.-C., Louzada, M. L., Rauber, F., Khandpur, N., Cediel, G., Neri, D., Martinez-Steele, E., Baraldi, L. G., & Jaime, P. C. (2019). Ultra-processed foods: What they are and how to identify them. Public Health Nutrition, 22(5), 936–941. https://doi.org/10.1017/S1368980018003762
3. Louzada, M. L. da C., Ricardo, C. Z., Steele, E. M., Levy, R. B., Cannon, G., & Monteiro, C. A. (2018). The share of ultra-processed foods determines the overall nutritional quality of diets in Brazil. Public Health Nutrition, 21(1), 94–102. https://doi.org/10.1017/S1368980017001434
4. Martini, D., Godos, J., Bonaccio, M., Vitaglione, P., & Grosso, G. (2021). Ultra-Processed Foods and Nutritional Dietary Profile: A Meta-Analysis of Nationally Representative Samples. Nutrients, 13(10). cmedm. https://doi.org/10.3390/nu13103390
5. Monteiro. (2009). Nutrition and health. The issue is not food, nor nutrients, so much as processing. Public Health Nutrition, 12(5), 729–731. https://doi.org/10.1017/S1368980009005291
6. Monteiro, C. A. (2009). Nutrition and health. The issue is not food, nor nutrients, so much as processing. Public Health Nutrition, 12(5), 729-731.
7. Monteiro, Cannon, G., Levy, R., Moubarac, J.-C., Jaime, P., Martins, A. P., Canella, D., Louzada, M., & Parra, D. (2016). NOVA. The star shines bright. World Nutrition, 7(1–3), Article 1–3.
8. Moubarac, J.-C., Martins, A. P. B., Claro, R. M., Levy, R. B., Cannon, G., & Monteiro, C. A. (2013). Consumption of ultra-processed foods and likely impact on human health. Evidence from Canada. Public Health Nutrition, 16(12), 2240–2248. https://doi.org/10.1017/S1368980012005009
9. Norman. (2016). The Impact of Marketing and Advertising on Food Behaviours: Evaluating the Evidence for a Causal Relationship. Current Nutrition Reports. https://link.springer.com/article/10.1007/s13668-016-0166-6

Oluyemisi Akinsola

Oluyemisi Akinsola is a global nutrition researcher, public health expert, and passionate advocate for healthy eating, with over a decade of experience in academic research, program coordination, and implementing evidence-based nutrition interventions. She is currently completing her Ph.D. in Nutrition Sciences at Utah State University, where her research focuses on micronutrient adequacy, eating behaviors, and food environments and their influence on public health outcomes. Her work, published in peer-reviewed journals and applied through international nutrition programs, aims to improve the health of vulnerable populations and promote lifelong healthy eating habits.