6 minutes
Gut Health
Evidence Based
An image of the Author and Top Nutrition Coaching nutritionist, Nicolette
Dom DiFurio

Americans love frozen meals and processed foods, but don't fully understand what it's doing to our bodies.

Ultra-processed foods now make up the majority of Americans' calorie intake, posing significant health risks. Despite their convenience and affordability, these foods are linked to serious chronic illnesses, yet many Americans remain unaware of the dangers.
6 minutes
Gut Health
Evidence Based
An image of the Author and Top Nutrition Coaching nutritionist, Nicolette
Dom DiFurio

Americans love frozen meals and processed foods, but don't fully understand what it's doing to our bodies.

Ultra-processed foods now make up the majority of Americans' calorie intake, posing significant health risks. Despite their convenience and affordability, these foods are linked to serious chronic illnesses, yet many Americans remain unaware of the dangers.
An image of the Author and Top Nutrition Coaching nutritionist, Nicolette
Dom DiFurio

Americans love frozen meals and processed foods, but don't fully understand what it's doing to our bodies.

Ultra-processed foods now make up the majority of Americans' calorie intake, posing significant health risks. Despite their convenience and affordability, these foods are linked to serious chronic illnesses, yet many Americans remain unaware of the dangers.
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Over the past two decades, ultra-processed foods have grown to make up a majority of Americans' daily calorie intake, and a growing body of research suggests these cheaper eats could be costing us our lives.

Top Nutrition Coaching analyzed resources from UCLA Health, Harvard's T.H. Chan School of Public Health, Johns Hopkins Medicine, and academic studies to break down the less savory side of the highly processed foods in grocery stores.

An early study that analyzed more than 9,000 people's diets found that in 2010, the majority of Americans' caloric intake had grown to come from ultra-processed foods.

Ultra-processed foods are in every aisle of the grocery store. They're in the bread aisle lurking in prepackaged baked items, in the breakfast aisle in cereals, and at the deli counter in sliced lunch meats. They also include the frozen ready-to-eat meals that have seen steady demand in recent years, prompting retailers to expand their number of aisles. Frozen french fries and onion rings, baked goods like frozen cookies, and frozen meats are all on the rise, according to a 2023 report from the Food Institute.

The growing prevalence of processed foods in the American diet is sometimes due to reasons out of people's control. These foods appeal to our palates, but for those with limited incomes and little time for cooking, they're also affordable and tend to be convenient to prepare.

Despite the risks associated with these foods, a survey conducted by the International Food Information Council in July 2023 found that 7 in 10 Americans do not know what it means for a food to be "processed" or not. It's a distinction that researchers have noted isn't often clarified in nutritional education or packaging.

You may also like: Cancer diagnoses could reach record high in 2024. Here's how alcohol increases risk.

A close up of hands tearing the plastic off a frozen pizza.
Brandy McKnight // Shutterstock

The difference between processed and ultra-processed foods

Unprocessed or minimally processed foods typically include whole foods like fresh fruits, vegetables, eggs, fish, and nuts. Any time a whole food is significantly changed from its original state, at least some "processing" of that food has to occur. The processing can be chemical, in which added chemicals change the state of the food, or mechanical, whereby the food changes shape, texture, and appearance.

Experts at UCLA Health suggest that many minimally processed foods can be a nutritious part of our diets, including items like frozen fruits and vegetables or whole foods that have been canned. Foods fall into the "ultra-processed" category when they contain artificial flavors, colors, or additives that boost the saturated fat, sugar, and salt content well above that of the original ingredients.

Take the universally enjoyed chicken nugget, a processed food that has become a staple in children's diets. Chicken nuggets are made by deboning a chicken and grinding up the meat into a paste combined with chemicals, preservatives, and even food coloring before it's shaped into nuggets and deep-fried in oil. Other common ultra-processed foods include canned meats and deli meats, pizza, ice cream, canned soups, and potato chips.

An overhead view of various fast foods, including pizza, calzones, subs, chicken wings, burgers, and fries.
New Africa // Shutterstock

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A modern diet costing billions and contributing to chronic illness affecting millions

Studies over the past decade have suggested that the evolution of American diets to include more processed foods may have expensive and deadly ramifications.

Unhealthy eating contributed to more deaths than smoking cigarettes—around 11 million globally each year, according to a comprehensive study of diets from 1990-2017 published in 2019. Other research has linked ultra-processed food consumption with the risk of premature death, diabetes, heart disease, and even dementia.

Researchers from the Tufts Institute for Global Obesity Research and other research institutions studying the dietary intake of young people suggested a link between ultra-processed diets and the rise of childhood obesity in a 2021 study. The National Heart, Lung, and Blood Institute reports that 1 in 5 children in the U.S. lives with obesity. The condition can put them at increased risk for other diseases like diabetes, cancer, heart disease, and breathing problems.

Diet-related obesity and other diseases can also contribute to poor mental health outcomes linked to their condition and due, at least in part, to stigmas surrounding obesity. The potential causes of obesity can be complex and include genetic predisposition, environmental factors, and dietary intake. Studies suggest between 20%-60% of people living with obesity experience mental health disorders, including depression and anxiety, a higher percentage than the overall population.

Diets are contributing to higher health care costs in the U.S. Diet-related diseases like heart disease and diabetes cost Americans $50 billion a year in health costs, according to 2019 research from the National Institutes of Health. That cost burden is shouldered not only by taxpayers but also by patients themselves.

An overhead view of a person sitting at a table with plates of potato wedges, chips, dips, bread, and juice.
Source: Canva

Is it more than sugar and fat making us sick?

Despite the connections scientists and researchers make between processed foods and poor health outcomes, experts still find evidence that we don't fully understand the implications.

Some ultra-processed foods have been found to have stronger associations with Type 2 diabetes than others, though the study by nutritionists at Harvard and elsewhere didn't identify why. In 2023, a panel of U.S. researchers convened to create a roadmap for future research that would illuminate how ultra-processed foods influence our metabolism—or the ability to break down and digest the resources in the food we eat. They also identified the need for more research on which processing or artificially formulated ingredients are the key drivers of obesity and other related diseases.

Federal agencies are likely to consider updating dietary guidelines to warn against eating ultra-processed foods. That change, if enacted, would come in 2025, according to The Washington Post.

However, the lack of concrete knowledge about how these foods affect our health and how to categorize them has also made it difficult for experts to agree on dietary recommendations for consuming processed foods.

The NOVA system has emerged as an imperfect, albeit commonly used resource for categorizing and identifying ultra-processed foods. However experts don't recommend using it to cut out all processed foods. Instead, they suggest adjusting diets within reason, making an effort to consume minimally or unprocessed foods alongside the ultra-processed ones often sought out for their affordability and comfort.

In an essay calling for more research and stricter regulation to protect Americans from the harms of ultra-processed foods, Jerold Mande, an adjunct Harvard professor and a former senior adviser to the Food and Drug Administration pointed out a 2019 study suggesting that factors other than carbohydrate, sodium, fat and sugar content may impact the associated weight gain.

"Our food must continue to be delicious, affordable, and convenient—traits Americans appropriately demand—but can be eaten daily without making us sick," he wrote.

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Story editing by Alizah Salario. Additional editing by Kelly Glass. Copy editing by Kristen Wegrzyn. Photo selection by Lacy Kerrick.

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An image of the Author and Top Nutrition Coaching nutritionist, Nicolette
Dom DiFurio
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Top Nutrition Coaching’s Annual Heroes’ Legacy Scholarship

Scholarship award: $1000
The Top Nutrition Coaching First-Gen Futures Scholarship is a quarterly recurring scholarship open to all first-generation students whose parents did not receive a four-year bachelor’s degree. The next deadline to apply is October  1, and winners will be announced on October 31.
Learn More
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About the first-gen futures scholarship

Scholarship award available for both college and high school students
Being the first in your family to attend college is an inspiring feat, often with its own unique challenges. First-generation students may not have the same guidance in navigating parts of the higher education system as other students, such as the application process, obtaining financial aid, and even what to expect in college itself.

Financial constraints can also be a significant roadblock for such students, which may limit their choices, force them to balance jobs, family responsibilities, and school work all at once, and make the college experience much more stressful.

Despite these struggles, first-generation college students have proven time and again to be extremely resilient, determined, and hard-working. They embody a spirit of ambition and perseverance as they work toward creating the future they want for themselves and their families.

The First-Gen Futures Scholarship aims to recognize and support exceptional students who are overcoming the barriers of being the first in their families to attend college. By providing financial assistance to deserving individuals, we seek to alleviate some financial stress so that these students can focus more on their studies.

Previous Top Nutrition Coaching scholarship winners

The image features a profile icon of a young Caucasian woman with long blonde hair, styled in loose waves. She is wearing makeup with prominent lipstick and is smiling. She has a badge overlay indicating that she is a scholarship recipient, marked by a medal symbol to denote achievement or honor.
Mayci H.
Awarded:
$500
On:
October 12, 2022
The image depicts a profile icon of a Caucasian woman with shoulder-length blonde hair. She has a friendly smile and is wearing what appears to be a white top. She also has a badge overlay indicating that she is a scholarship recipient, which includes a medal icon to symbolize her achievement.
Jordan C.
Awarded:
$500
On:
December 20, 2022
The image shows a profile icon of a young Caucasian woman with long blonde hair, smiling. She has a badge overlay, suggesting she is a student who has received a scholarship. The badge includes a medal symbol to signify achievement or honor.
Bethanie S.
Awarded:
$500
On:
December 27, 2022
Romeo G.
Awarded:
$500
On:
February 8, 2023
The image displays a profile icon of a young Caucasian man with curly brown hair, dressed in a dark suit and tie. He is smiling and standing outdoors, with greenery in the background. He also features a badge overlay indicating that he is a scholarship recipient, complete with a medal symbol to highlight his achievement.
Ian C.
Awarded:
$500
On:
December 28, 2022
The image features a profile icon of a young Black man wearing a suit and tie, with an afro hairstyle. He has a badge icon overlay, indicating that he is a student who has won a scholarship. The badge includes a medal symbol, typically used to represent achievement or honor.
Kristopher W.
Awarded:
$500
On:
December 14, 2022
Scholarship details:
A white icon of a plus sign within a circle, used as a button to expand content.
Amount: $1,000
Winner Announcement Date: October 31
Recurring: Quarterly
Read FAQ
6
Scholarships Awarded
6
Winners
$6,000
Total Awards
Eligibility requirements:
A white icon of a plus sign within a circle, used as a button to expand content.
To qualify for this scholarship, please review the following eligibility criteria carefully. Ensure you meet these requirements prior to submitting your application.
A first-generation college student (meaning neither of their parents has obtained a four-year college degree)
A high school senior, undergraduate, or graduate student
Applicant must be a current U.S. citizen or permanent legal resident
How to Apply:
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You can apply for this scholarship on the Bold.org scholarship platform. Follow the directions and submit your application for the First-Gen Futures Scholarship, along with a short essay answering the following prompts:
Why have you chosen to pursue higher education?
How have you prepared yourself for college as a first-generation student?
Scholarship frequently asked questions:
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When is the scholarship deadline?
The application will be open through October 1.
What is the scholarship prize? 
The scholarship award is $1,000.
When will the winner be chosen and notified?
Prior to the announcement date, we may contact finalists with additional questions about their application. Recipients will be chosen based on the merit of their application. 
How will the scholarship be paid?
The prize check will be sent to the scholarship winner’s college institution in their name and in the name of their institution (depending on the school’s requirements).
Is this a recurring scholarship?
Yes, the First-Gen Futures Scholarship is a quarterly scholarship.
How will my scholarship application be verified?
A high school senior, undergraduate, or graduate student
How can I get in touch with questions?
If you have any questions about this scholarship, please email hello@topnutritioncoaching.com, and we will get back to you as quickly as we can.
How will my application information be used?
Top Nutrition Coaching manages this scholarship with the support of the Bold.org scholarship platform. Bold.org takes student confidentiality and privacy incredibly seriously. Please refer to the application page on Bold.org for full details.

Top Nutrition Coaching’s Annual Heroes’ Legacy Scholarship

Scholarship award: $1000
The Top Nutrition Coaching Annual Hero's Legacy Scholarship is open to any high school senior, undergraduate, or graduate student who is a U.S. citizen or permanent legal resident and the child of at least one parent who has served in the U.S. military. The next deadline to apply is April 1st, 2025, and winners will be announced on May 1st, 2025.
Learn More
A family outdoors: a boy, a smiling woman, a man in military attire with a toddler, and a grinning young man.

About the Annual Hero's Legacy Scholarship

Scholarship award available for both college and high school students
Military families embody resilience, strength, and unwavering support for their loved ones in uniform. There are many overlooked sacrifices they make that should be recognized and rewarded. Military families endure extended deployments, adjust to new environments, and face uncertainty on a frequent basis.

The children of military families often adapt to new schools and environments, embodying the values of adaptability and perseverance, and experience the emotional toll of their loved one being deployed in dangerous situations.

The Heroes' Legacy Scholarship is a tribute to the extraordinary dedication and sacrifice of military families who stand alongside their loved ones in service to our country. Unfortunately, there are many struggles that military families endure while a parent or guardian serves in the armed forces.

In recognition of the burden higher education can place on military families, this scholarship seeks to give back to these dedicated families to honor their sacrifices.

Any high school senior, undergraduate, or graduate student who is a U.S. citizen or permanent legal resident and the child of at least one parent who has served in the U.S. military may apply for this scholarship.

To apply, tell us about your experience as the child of a military parent.

Previous Top Nutrition Coaching scholarship winners

The image features a profile icon of a young Caucasian woman with long blonde hair, styled in loose waves. She is wearing makeup with prominent lipstick and is smiling. She has a badge overlay indicating that she is a scholarship recipient, marked by a medal symbol to denote achievement or honor.
Mayci H.
Awarded:
$500
On:
October 12, 2022
The image depicts a profile icon of a Caucasian woman with shoulder-length blonde hair. She has a friendly smile and is wearing what appears to be a white top. She also has a badge overlay indicating that she is a scholarship recipient, which includes a medal icon to symbolize her achievement.
Jordan C.
Awarded:
$500
On:
December 20, 2022
The image shows a profile icon of a young Caucasian woman with long blonde hair, smiling. She has a badge overlay, suggesting she is a student who has received a scholarship. The badge includes a medal symbol to signify achievement or honor.
Bethanie S.
Awarded:
$500
On:
December 27, 2022
Romeo G.
Awarded:
$500
On:
February 8, 2023
The image displays a profile icon of a young Caucasian man with curly brown hair, dressed in a dark suit and tie. He is smiling and standing outdoors, with greenery in the background. He also features a badge overlay indicating that he is a scholarship recipient, complete with a medal symbol to highlight his achievement.
Ian C.
Awarded:
$500
On:
December 28, 2022
The image features a profile icon of a young Black man wearing a suit and tie, with an afro hairstyle. He has a badge icon overlay, indicating that he is a student who has won a scholarship. The badge includes a medal symbol, typically used to represent achievement or honor.
Kristopher W.
Awarded:
$500
On:
December 14, 2022
Scholarship details:
A white icon of a plus sign within a circle, used as a button to expand content.
Amount: $1,000
Winner Announcement Date: May 1st, 2025
Recurring: Quarterly
Read FAQ
6
Scholarships Awarded
6
Winners
$6,000
Total Awards
Eligibility requirements:
A white icon of a plus sign within a circle, used as a button to expand content.
To qualify for this scholarship, please review the following eligibility criteria carefully. Ensure you meet these requirements prior to submitting your application.
Family Background: At least one parent has served in the U.S. military
A high school senior, undergraduate, or graduate student
Applicant must be a current U.S. citizen or permanent legal resident
How to Apply:
A white icon of a plus sign within a circle, used as a button to expand content.
You can apply for this scholarship on the Bold.org scholarship platform. Follow the directions and submit your application for Annual Hero's Legacy Scholarship, along with a short essay answering the following prompts:
Why have you chosen to pursue higher education?
How have you prepared yourself for college as a first-generation student?
Scholarship frequently asked questions:
A white icon of a plus sign within a circle, used as a button to expand content.
When is the scholarship deadline?
The application deadline is April 1st, 2025. Winners will be announced on May 1st, 2025.
What is the scholarship prize? 
The scholarship award is $1,000.
When will the winner be chosen and notified?
Your privacy is a top priority on the Bold.org platform, and you can find our privacy policy in full here. You may opt out of communications from Bold.org at any time, and unless we’ve first notified you and gotten your consent, you’ll never receive communication from any third parties related to personal information you give us.
How will the scholarship be paid?
Award checks will be sent to the financial aid office of the winner's academic institution or future academic institution in their name to be applied to their tuition, and in the name of their institution (depending on the school's requirements). If the award is for a qualified educational non-tuition expense, we will work with the winner directly to distribute the award and make sure it goes towards qualified expenses.
Is this a recurring scholarship?
Yes, the Hero's Legacy Scholarship is a  Annual scholarship.
How will my scholarship application be verified?
Before we award the scholarship, the winner will be required to confirm their academic enrollment status. Depending on the circumstances, verification of Student ID and/or their most recent transcript will be required.
How can I get in touch with questions?
If you have any questions about this scholarship, please email hello@topnutritioncoaching.com, and we will get back to you as quickly as we can.
How will my application information be used?
Top Nutrition Coaching manages this scholarship with the support of the Bold.org scholarship platform. Bold.org takes student confidentiality and privacy incredibly seriously. Please refer to the application page on Bold.org for full details.