RFKJ has just discovered healthy eating. The same dietary advice doctors have been giving ever since I went to medical school 50 years ago has now been repackaged and is being sold as “new”. We have been advising against ultraporocessed food as long as I have been a doctor
So what do the “new” guidelines mean you and your family should give up eating? What are “ultraprocessed” foods anyway? The only major difference is that RFKJ is promoting increasing consumption of saturated fat. Other that it is mostly the same as:
Do you “ultrapocessed foods”. Do you even know what they are?
Here’s a curated, practical list of the most popular highly processed (ultra-processed) foods, aligned with the NOVA classification (Group 4: ultra-processed foods) and what patients in the U.S. most commonly consume.
These are products that are typically industrial formulations with additives, refined starches, sugars, oils, emulsifiers, flavors, and preservatives, and minimal intact whole foods.
🍔 Most Popular Highly Processed (Ultra-Processed) Foods
🥤 Sugary Beverages (Top source of added sugar in the U.S.)
Regular soda (Coke, Pepsi, Mountain Dew)
Diet soda (artificial sweeteners, acids, colorants)
Sweetened iced tea (bottled)
Fruit “drinks” (not 100% juice)
Sports drinks (Gatorade, Powerade)
Energy drinks (Monster, Red Bull)
Sweetened coffee drinks (bottled frappes, flavored creamers)
🍟 Fast Food & Quick-Service Items
Burgers (especially with processed buns, sauces, cheese)
Chicken nuggets / tenders
French fries
Fish sandwiches
Breakfast sandwiches
Tacos with processed tortillas & sauces
Pizza from chains
🍕 Frozen & Shelf-Stable Meals
Frozen pizza
Frozen burritos
Frozen pasta meals (mac & cheese, alfredo)
Microwave dinners (TV dinners)
Ramen noodle cups
Boxed mac and cheese
🥪 Processed Meats (Strongly linked to CV disease & cancer risk)
Hot dogs
Sausages
Pepperoni
Bologna
Salami
Ham with nitrates/nitrites
Chicken deli slices
🍞 Packaged Bread & Grain Products
White sandwich bread
Hamburger & hot dog buns
Bagels
Packaged tortillas
Sweet breakfast muffins
(Even “whole-wheat” versions are often ultra-processed.)
🍪 Snacks & Sweets
Chips & Savory Snacks
Potato chips
Tortilla chips
Cheese puffs (Cheetos)
Crackers
Pretzels
Cookies, Cakes & Candy
Packaged cookies
Snack cakes (Twinkies, Ding Dongs)
Candy bars
Gummies
Frosted pastries (Pop-Tarts)
🥣 Breakfast Foods
Sugary breakfast cereals
Granola bars
Breakfast bars
Toaster pastries
Flavored instant oatmeal packets
🧀 Processed Dairy & Substitutes
Processed cheese slices
Cheese sauces
Flavored yogurts with additives
Sweetened dairy drinks
Non-dairy creamers
🍝 Condiments & Sauces (Often Overlooked)
Ketchup
BBQ sauce
Ranch dressing
Sweet chili sauce
Commercial salad dressings
Flavored mayonnaise
