Why ultra-processed foods are hard to resist — plus 3 simple ways to eat better

We've all been there — reaching for something quick and convenient when hunger strikes. Maybe it's a bag of chips, a frozen dinner, or a sugary drink. These ultra-processed foods are everywhere, and they're designed to be hard to resist.

But here's what's happening behind the scenes: These foods can actually change how your brain responds to eating.

Why ultra-processed foods are so tempting

When you eat ultra-processed foods, something interesting happens in your brain. The pleasure centers light up, similar to what happens with other addictive substances. This makes you want more, even when you're not hungry.

"Ultra-processed foods are engineered to hit what food scientists call the 'bliss point.' It's the perfect combination of salt, sugar and fat that keeps you coming back for more," says Cecelia Jacobson, RD, a registered dietitian at PeaceHealth in Springfield, Oregon.

Think about it: When was the last time you binged on apples? Probably never. But a bag of chips? That's a different story.

What makes a food ultra-processed?

Not all processed foods are created equal. Scientists use a simple scale to rate how much processing food has undergone:

• Minimally processed: Fresh fruits, vegetables, plain chicken, milk
• Basic ingredients: Cooking oils, butter, flour, sugar
• Processed: Canned vegetables, cheese, smoked fish
• Ultra-processed: Foods with long ingredient lists full of words you can't pronounce

Ultra-processed foods include things like:

• Soda and energy drinks
• Packaged snacks and cookies
• Instant noodles and frozen meals
• Some breakfast cereals
• Chicken nuggets and hot dogs

These foods are often packed with calories, salt and sugar while missing important nutrients your body needs.

3 simple ways to eat better

The good news? You don't have to overhaul your entire diet overnight. Small changes can make a big difference.

1. Start with whole foods

When possible, choose foods that look like they came from nature. Fresh fruit instead of fruit snacks. A baked potato instead of chips. Grilled chicken instead of chicken nuggets.

2. Prep for success

Spend 20-30 minutes on the weekend washing and cutting fruits and vegetables. Cook a batch of rice or chicken you can use throughout the week. Having healthy options ready makes it easier to avoid the ultra-processed stuff when you're tired or busy.

3. Rethink your drinks

Sugary drinks, including sodas, sports drinks and fancy coffees, are some of the worst offenders. Try sparkling water with a splash of fruit juice, plain water with lemon or cucumber, or herbal tea.

Start small

Remember, the goal isn't perfection. Maybe you swap your afternoon chips for an apple with peanut butter. Or choose whole grain bread instead of white bread. Every small change adds up.

"I tell my patients to focus on adding good foods rather than restricting everything. When you fill up on nutritious options, you naturally have less room for the ultra-processed stuff. Think about choosing foods like grilled fish, chicken or roasted veggies—foods our parents and grandparents might have eaten," says Jacobson.

If you have questions about nutrition or want personalized advice, talk to your primary care provider. Many health plans also offer consultations with registered dietitians.