Eat More Real Food, Reduce Highly Processed Food and Added Sugar

The main points of the recent Dietary Guidelines are more real food and protein, and less processed food and added sugar. What does this indicate? It suggests a shift toward food quality over quantity to support long-term health rather than short-term taste and convenience. The focus is less on how much you eat and more on what you eat. Whole, minimally processed foods tend to be more nutrient-dense.

Processed foods may increase the risk of chronic diseases. In contrast, lower-carbohydrate diets may benefit some chronic conditions, depending on the person and how the diet is designed.

However, not all processed food is bad. Some are nutritious and convenient, such as flash-frozen vegetables and fruits, whole wheat bread, canned beans, and Greek yogurt. They can be helpful for busy people and still support good nutrition.

Many processed foods, especially ultra-processed foods, are not simply “cut and cooked.” They are “formulated” foods with designed manufacturing steps and additives, made to be very tasty and easy to overeat. It is not that you have weak self-control, but that the product is designed to make you want more.

They often combine sweet and salty flavors, and textures like crispy and crunchy, making them hard to stop eating. They can be high in calories and low in fiber, and are swallow quickly. They are also convenient and easy to get without planning. In short, they are designed to keep you eating, not to make you feel full or well-nourished.

Then, how do you identify ultra-processed foods? You do not need to memorize technical terms. Use these simple checks: ingredients list, if it is very long and includes many words you do not recognize. Shelf stability, if it can sit at room temperature for a long time, or is ready-to-eat immediately after opening. Overeating signal, if it feels unusually hard to stop once you start, the product may be engineered for that effect.

Next, how do you eat less ultra-processed food without giving up enjoyment? Start with the easiest swaps. Drinks: sugar-sweetened drinks, milk tea, and many juices are a fast source of added sugar. Replace them with plain water, sparkling water, or water with lemon. Snacks: chips, biscuits, chocolate, and candy are common ultra-processed. Replace them with nuts, fruit, plain yogurt, or vegetables. Some convenient, nutrient-dense options include whole grain toast with avocado, Greek yogurt with banana, eggs, rotisserie chicken with bagged salads, tofu, oatmeal, nuts, and seeds.

The recommended protein intake is increasing from 0.8 g/kg to 1.2 to 1.6 g/kg, which means: for a 100-pound person (about 45 kg), that is about 54 to 72 g of protein per day. For a 120 to 150-pound young man (about 54 to 68 kg), that is about 65 to 109 g of protein per day. How much is that amount in daily meals? It could include one scoop of whey or plant protein, two eggs, one cup of Greek yogurt, 4 oz. of rotisserie chicken, 1/2 cup of beans, and one cup of milk. Why do people need more protein? Adequate protein supports muscle building and maintenance, stronger bodies, and normal metabolism.

Another important point is reducing added sugar. A practical target is less than 10 g of added sugar per meal as suggested by the Guidelines. Even “no-calorie” sweeteners may be worth limiting for some people. Possible reasons include: they may interfere with appetite regulation, similar to ultra-processed foods, by keeping highly sweet tastes rewarding and encouraging more eating. They may affect the gut microbiome in ways that are still being studied. They can reinforce dependence on sweet tastes, making less-sweet foods harder to enjoy.

Ready to give it a try and eat healthier? Pick one favorite drink or snack. Check the ingredients list and sugar content. Next time you go grocery shopping, replace it with a more whole-food version, one change at a time. Continue until the new choice feels familiar.