Why I Switched — And Why You Should, Too

If you’re anything like me — juggling a business, family, and the pressure to feel (and perform) your best — you already know food is more than fuel. It’s medicine, comfort, and sometimes the easiest thing to grab when life gets busy. But when that “easy” food is ultra-processed, it’s quietly working against our energy, mood, and long-term health. Here’s why I switched to all-natural ingredients — and why you might want to, too.

Recent data show ultra-processed foods now make up more than half of American calories — and kids and teens eat even more of them! That means the convenience aisle is the default for millions of families.

Processed foods can make us overeat — even in controlled settings.

A landmark randomized, controlled inpatient trial compared an ultra-processed diet to a minimally processed one while keeping calories, fat, sugar, fiber and macronutrients matched on the menu. When participants could eat as much as they wanted, they ate about 500 extra calories per day on the ultra-processed diet and gained roughly 0.9 kg (≈2 lbs) in just two weeks — while they lost a similar amount on the minimally processed diet. That suggests something about the way these foods are engineered encourages overeating. (According to the National Institutes of Health)

There’s mounting evidence processed foods hijack reward pathways.

Animal studies have long shown sugar and certain highly palatable foods trigger the same reward chemicals (dopamine and endogenous opioids) as addictive substances. More recent human neuroscience and behavioral research suggests ultra-processed foods can provoke outsized dopamine responses and eating patterns that resemble addictive behavior — although experts debate whether to call it a “substance” addiction or a behavioral one. Either way, the lesson is clear: these foods are designed to be irresistible.

Long-term health costs: higher disease and mortality risk

Observational research has linked higher intake of ultra-processed foods with worse long-term outcomes. A prospective study found people consuming >4 servings per day of ultra-processed items had about a 62% higher hazard of all-cause mortality compared with the lowest consumers; each additional daily serving was associated with roughly an **18%** relative increase in mortality risk. Larger meta-analyses also show modest but consistent increases in mortality and cardiometabolic disease risk with higher ultra-processed food intake.

The benefits of switching to all-natural / minimally processed ingredients

Switching isn’t just about “cutting out junk” — it delivers measurable wins:

• Easier calorie control & healthy weight — unprocessed meals tend to be more satiating, which helps prevent overeating.

• Better blood sugar, lipids, and lower cardiovascular risk — cohorts and pooled studies link less processed diets to better cardiometabolic outcomes.

• Lower inflammation & improved gut health — whole foods supply fiber, polyphenols, and micronutrients that support your microbiome and reduce inflammatory signaling. (This is backed by numerous human and mechanistic studies.)

• Improved mood and cognitive clarity — emerging evidence links highly processed diets to worse mental-health outcomes (depression, anxiety) and cognitive decline; whole-food patterns (like Mediterranean-style diets) are protective.

• Longevity signals — higher ultra-processed food intake consistently shows associations with increased all-cause mortality in cohort studies and meta-analyses.

Practical swaps — replace packaged with pantry-friendly natural choices

These are real, doable changes I use with my busy clients and at home with my family:

• Swap flavored yogurts → plain full-fat yogurt + fresh berries + a drizzle of honey.

• Swap instant flavored oatmeal → steel-cut oats or rolled oats cooked with cinnamon and mashed banana.

• Swap packaged granola bars → bars with all natural ingredients like Perfect Bar, IQ Bar, ProBar, Rx Bar.

• Swap ready meals → batch-cook sheet-pan roasted veggies + seasoned chicken or tofu.

• Swap soda/energy drinks → sparkling water with lemon or another fresh fruit, Poppi, Olipop or iced herbal tea.

Small swaps mean less cravings over time — and fewer “mouthfuls” designed to make you eat more. I can promise this as someone who used to eat a pint of Ben & Jerry’s in one sitting before I learned how to sue my body properly. Over time, by swapping for all natural ingredients, I rarely ever have cravings. I may have a hankering for Mexican or truffle fries, but I don’t “crave” anything.

A simple sample day of natural ingredients, realistic for busy families:

Breakfast: steel-cut oats with protein powder, banana, walnuts, and cinnamon.

Snack: apple slices + almond butter mixed into plain greek yogurt.

Lunch: quinoa salad with chicken, chickpeas, tomatoes, cucumber, lemon-olive oil dressing.

Snack: carrot sticks + hummus + epic meat bar.

Dinner: sheet-pan salmon, broccoli, sweet potato.

Dessert: chopped dark chocolate (70%+) + strawberries.

How to transition without burnout (my coach-tested approach)

1. Start with 2–3 “anchor meals” each week that are unprocessed.

2. Remove the triggers (clear out junk that tempts you at 7pm).

3. Prep one batch on Sunday (grains, roasted veg, protein) so choices are immediate.

4. Practice substitution, not deprivation — find natural versions of family favorites.

5. Be patient — reward pathways adjust; cravings usually drop in 2–4 weeks.

6. Get support — join a friend, recipe swap, or work with a coach like myself or one of my groups for accountability.

Quick rebuttal to common objections

“But real food is expensive.” — True sometimes, but cooking from whole ingredients can be cheaper than frequent packaged meals; prioritize staples (beans, oats, frozen veg, eggs).

“I don’t have time.” — Batch cooking and simple formulas (protein + veg + whole grain) reduce daily time dramatically.

“Isn’t sugar the main issue?” — Sugar matters, but food engineering (fat + sugar + salt + texture) and additives all play roles in making products hyper-palatable and easy to over-consume.

Final note (from one busy parent to another)

This is not about perfection — it’s about shifting the balance. Swap one processed item for a natural alternative this week. Notice your appetite, your afternoon energy, and how your clothes fit. The research is clear: the foods we eat daily shape not just our weight, but our lifespan, brain chemistry, and long-term disease risk.