Are Ultraprocessed Foods Really That Bad? A Dietitian Weighs In

If you’ve stood in a grocery store aisle lately feeling confused about what’s actually healthy, you're not imagining it. The messaging around food has never been louder or more overwhelming. Now the U.S. Food and Drug Administration (FDA) is stepping in with something new: an official federal definition of “ultraprocessed foods,” a term that’s been thrown around for years without any standardized meaning. New front-of-pack nutrition labels aren’t far behind.

But what does any of this actually mean for the way you eat day to day? We spoke with Isabella Swiecicki-Allen, a registered dietitian at WellTheory, to cut through the noise — and her answers might surprise you. From budget-friendly swaps to why your favorite convenience food doesn’t have to be off-limits, here’s what she wants patients to know.

The FDA is working on an official definition for “ultraprocessed foods” — something that’s never existed at the federal level before. How would you describe the difference between a food that’s simply “processed” and one that’s “ultraprocessed,” and why does that distinction matter for patients?

Isabella Swiecicki-Allen, R.D.: Most foods are technically “processed” in some way, like frozen vegetables, canned beans or yogurt, to make them safe or last longer. “Ultraprocessed” foods are usually products made mostly from refined ingredients, additives and artificial flavorings rather than whole foods. The distinction matters because diets very high in ultraprocessed foods are linked to poorer long-term health outcomes.

The FDA is also proposing new front-of-pack nutrition labels. For someone standing in a grocery store aisle, what would these labels realistically help them understand, and what might they still miss?

I.S-A: Front-of-pack labels are meant to give shoppers a quick snapshot of things like added sugar, sodium and saturated fat so they can compare products more easily. They can help people spot foods that are high in those nutrients of concern at a glance. However, what they might miss is the bigger picture — things like overall diet quality, fiber, natural versus added sugars or how a food fits into someone’s daily routine also need to be considered

There’s a lot of messaging right now encouraging people to avoid ultraprocessed foods, but minimally processed options can cost more and take longer to prepare. How do you approach this conversation with patients who are working with a tight budget or limited time?

I.S-A: I remind patients that healthy eating doesn’t have to mean cooking everything from scratch or buying expensive specialty foods. Budget-friendly options like frozen vegetables, canned beans or rotisserie chicken can be great shortcuts. I also emphasize that nutrition isn’t about perfection or cutting out every ultraprocessed food. Enjoying treats and convenient foods is part of a healthy relationship with food. When people feel like they have to be restrictive all the time, it often backfires and pushes them in the opposite direction. As dietitians, our role isn’t to be the “food police” but to help people find realistic, sustainable ways of eating that work for their budget, time and lifestyle.

Some patients — whether they’re managing a chronic condition, going through treatment or dealing with appetite changes — may actually rely on certain processed foods for convenience or nutrition. How should they think about this new guidance in the context of their own health situation?

I.S-A: For some people, especially those dealing with illness, treatment side effects or appetite changes, convenient processed foods can make it easier to get enough calories and nutrients. In those cases, the priority is meeting nutritional needs first. These guidelines are meant to guide overall patterns, not restrict foods that help someone stay nourished.

For someone who wants to shift toward more minimally processed eating but doesn’t know where to begin, what are two or three practical, budget-friendly swaps you’d recommend that feel doable, not overwhelming?

I.S-A: Start small with swaps that don’t require a full diet fix. For example, try oatmeal instead of sugary breakfast cereal, canned beans instead of instant noodles or plain yogurt with fruit instead of flavored yogurt. These changes add more whole ingredients without increasing cost or prep time much.

With so much health information swirling around right now, what’s your advice for someone trying to make sense of the ultraprocessed food conversation without feeling anxious or confused about every food choice they make?

I.S-A: It helps to zoom out and focus on overall eating patterns rather than labeling foods as strictly “good” or “bad.” If most meals include things like vegetables, fruits, whole grains and lean protein, there’s absolutely room for convenience foods too. A flexible, balanced approach is far healthier and more sustainable than stressing over every ingredient.