A Three-Minute Guide to Ultra-processed Foods

Ultra-processed foods are getting new attention—this time from Robert F. Kennedy Jr., the new U.S. Secretary of Health and Human Services. According to the Associated Press, Kennedy has named “highly chemically processed foods” a major target in his push to reduce chronic diseases like diabetes and obesity.

But what does “ultra-processed” actually mean? And should you be worried about the food in your pantry?

Experts at Harvard Medical School say it helps to break foods into three simple categories:

1. Unprocessed or Minimally Processed Foods
   These are foods in or close to their natural state. That includes fresh fruits and vegetables, plain rice, or milk. Some may be slightly changed—like being dried, frozen, cooked, or pasteurized—but their nutrients stay mostly intact.
2. Processed Foods
   These are foods that have been changed by adding salt, oil, sugar, or other ingredients. Examples include canned vegetables, cheese, or bread made with just a few ingredients. They’re still recognizable and often healthy in moderation.
3. Ultra-processed Foods
   These are foods made with many added ingredients, such as artificial colors, flavors, preservatives, sweeteners, and stabilizers. They often include ingredients extracted from food, like corn syrup or modified starches. Soda, deli meats, packaged snacks, frozen meals, and many fast foods fall into this category.

Ultra-processed foods are usually designed for convenience and long shelf life—but they’ve also been linked to health problems.

Still, nutrition experts say it’s not as simple as “processed = bad.” Not all ultra-processed foods are unhealthy. For example, low-sodium canned tomato sauce and infant formula are technically ultra-processed, but both are nutrient-dense and useful in everyday life.

Dr. Aviva Musicus, science director at the Center for Science in the Public Interest, told the Associated Press that shoppers should worry less about the label “ultraprocessed” and more about what’s in the food. “The ingredient list tells you more than the processing level,” she said.

So what should you do?

Nutritionists recommend moderation, especially when it comes to foods high in added sugars and sodium. A diet filled with fruits, vegetables, whole grains, and lean proteins—minimally processed whenever possible—is still the best bet for long-term health.

As health leaders focus more on what’s in our food, understanding the difference between processing levels can help us make smarter choices—not just follow a label.