Healthy Swaps for Ultra-Processed Foods: Tasty, Doctor-Approved, Upgrades Your Body Will Love

Dr. Jen Caudle
4 days ago
3 min read

Updated: 4 days ago

Ultraprocessed foods are everywhere—think packaged snacks, sodas, instant noodles, and frozen meals. But eating a lot of these foods can harm your health. Studies show that diets high in ultraprocessed foods increase the risk of heart disease, type 2 diabetes, obesity, cancer, and even depression and anxiety.These foods are often loaded with added sugars, unhealthy fats, and salt, while lacking fiber, vitamins, and minerals your body needs. These foods are often high in calories as well, and often account for >60% of US adults' daily calorie consumption. Over time, these changes can lead to chronic diseases and a shorter lifespan.

The good news: You can make simple swaps for better health.

Here are some easy substitutions:

🍿If you crave: Chips & crunchy snacks

Try: Toasted Seaweed + Roasted Chickpeas + Parmesan Crisps

Toasted seaweed: salty, paper-thin crunch with iodine + minerals.
Roasted chickpeas: season with chili-lime, ranch seasoning, or smoked paprika.
Parmesan crisps: just bake shredded parm until golden; they scratch the “cheesy chip” itch.

🍬 If you crave: Candy

Try: Frozen grapes, date + almond butter “caramels,” or dark-chocolate-dipped strawberries

Frozen grapes taste shockingly like sorbet.
Pit a date → stuff with almond butter → pinch of salt = healthier caramel chew.
Dark chocolate + fruit = indulgent, antioxidant-rich candy replacement.

🍪 If you crave: Packaged cookies

Try: Banana-oat cookies or “single-ingredient” fruit leather

Mash 2 bananas + 1 cup oats → add cinnamon → bake at 350°F for 12 min.
Fruit leather: purée berries + bake on low heat until dried.

🍟 If you crave: Fries

Try: Carrot fries, parsnip fries, or crispy roasted potatoes

Roast at 425°F with olive oil, garlic powder, paprika.
Crispy, salty, fry-like but with actual fiber.

🍕 If you crave: Frozen pizza

Try: Portobello “pizza caps”

Portobello caps → top like pizza → broil. Meaty, savory, delicious.

🍔 If you crave: Fast-food burgers

Try: Turkey pesto burgers or black bean–sweet potato burgers

Use 93% lean turkey + pesto + garlic → pan-sear.
Or make mashed sweet potato + black beans + spices → shape + bake.

🍨 If you crave: Ice cream

Try: Banana nice cream or Greek yogurt + fruit “soft serve”

Blend frozen bananas → instant soft serve.
Freeze Greek plain yogurt in ice cube trays → blend with berries.

🍞 If you crave: White bread & packaged rolls

Try: Whole-grain sourdough or sprouted bread

Tangy, chewy, and less processed than enriched packaged loaves.
Bonus: easier on the gut for many people.

🥤 If you crave: Soda / sweet drinks

Try: Seltzer + a splash of 100% fruit juice or homemade iced herbal tea

Tastes like soda-light with fewer added sugars.
Herbal tea + lemon + honey = refreshing & hydrating.
And, there's always water

🍜 If you crave: Instant noodles

Try: 10-minute broth bowls

Heat broth + shredded veggies + leftover protein
Add soy sauce + sesame oil for savory depth without sodium overload.

🥪 If you crave: Packaged deli meats

Try: Rotisserie chicken strips or roasted turkey slices

Far fewer additives.
Add mustard + avocado for moisture.

🍯 If you crave: Sugary granola bars

Try: DIY trail mix or nut-butter oat bars

Mix nuts + dried fruit = yummy!
Or press oats + PB + honey into a pan → chill → slice.

While some of the food substitutions above may have some processing, they can still be healthier alternatives to ultra-processed foods.

Small changes add up. Focus on foods with simple, recognizable ingredients—your body will thank you.

Dr. Jen

Dr. Jen Caudle is a board-certified Family Physician, Associate Professor at Rowan University, TV health expert, and video creator who loves pizza and tacos (in moderation, of course). Follow her on Facebook, YouTube, Instagram, and TikTok. Also, sign up to receive her free weekly health newsletter at drjencaudle.com.