Health Promotion and Chronic Disease Prevention

Wellness Matters!

March Focus: National Nutrition Month Eat Real, Simple, Nourishing Foods

Core Principles: Choose real, whole foods over ultra‑processed options

• Prioritize high‑quality protein (animal and plant sources)
• Include dairy, preferably full‑fat with no added sugars
• Use healthy fats like olive oil, nuts and avocado
• Make fruits and vegetables the star of your plate (washed and in their natural form)
• Practice portion awareness based on your age, size, sex and activity level

What Are Ultra‑Processed Foods?
Ultra‑processed foods (UPFs) are industrially formulated products packed with additives, artificial flavors and ingredients not used in home cooking. They often contain high amounts of salt, sugar and unhealthy fats. Common examples:

• Sodas, energy drinks, packaged snacks
• Cookies, crackers, candy
• Frozen meals, boxed entrées, instant noodles
• Hot dogs, sausages, lunch meats
• Sugary cereals and mass‑produced breads

Why Limit Them?
Research links high UPF consumption to:

• • Obesity and weight gain
• • Heart disease
• • Type 2 diabetes
• • Certain cancers
• • Mental health concerns
• • Lower overall diet quality

Over 50% of the typical U.S. diet now comes from UPFs.

Practical Ways to Reduce Ultra‑Processed Foods

• Read ingredient lists—aim for fewer than five simple ingredients
• Shop the perimeter of the grocery store
• Swap soda for water or unsweetened beverages
• Replace processed snacks with nuts, seeds, or fruit
• Use plain yogurt, rolled oats, and whole ingredients
• Meal prep to avoid relying on frozen or packaged meals
• Make small changes over time (80% whole foods, 20% flexible)

Learn More

• FDA: Ultra-Processed Foods
• American Heart Association: Nutrition Basics
• Johns Hopkins: What Are Ultra‑Processed Foods?
• Yale School of Public Health Information Sheet