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Ditching UPFs

This blog is for anyone trying to make sense of ultra-processed foods and constant cravings. No extremes, no moralizing food, just figuring it out together in real life.

Doodle-style illustration showing food noise, with a woman distracted by thoughts of chips, pizza, cookies, ice cream, and other foods.

Understanding UPFsWhole foods

What Is Food Noise (And How to Reduce It)

Compartment lunch tray with crackers, cheese and deli meat beside a cigarette pack, illustrating the connection between tobacco industry research and processed foods.

Understanding UPFsLabel Reading

Big Tobacco Designed Your Kids' Lunch. New Research Reveals How Lunchables Were Made

Bowl of Greek yogurt topped with blueberries, raspberries, granola, and mint leaves beside a jar of granola, with the title "Is Greek Yogurt Ultra-Processed?

Understanding UPFsLabel Reading

Is Greek Yogurt Ultra-Processed? How to Tell

Flat lay of whole food snacks on a wooden cutting board, including eggs, yogurt with berries, nuts, cheese, apple slices, avocado, dates, and peanut butter in natural light.

Whole foodshow to ditch UPFs

11 Whole Food Snacks Under 5 Minutes (No Recipe Needed)

Person sitting behind low-fat foods including yogurt, light mayo, reduced-fat cheese, and skim milk with the text "Ate A Low-Fat Meal. Still Hungry?" overlayed on the image.

Understanding UPFs

Have You Noticed Low-Fat Foods Keep You Hungry?

Side by side bowls comparing a whole food meal with yogurt, fruit, and nuts against an ultra-processed snack bowl filled with cereal, crackers, candy, and snack bars, illustrating why some foods feel more filling than others.

Understanding UPFsWhole foods

Why You're Still Hungry After Eating

Flat lay of simple no-cook lunch ideas including yogurt with berries and granola, tuna on toast, eggs with vegetables and hummus, chicken salad, and a rice bowl with a fried egg beside text reading “5 Lunch Swaps That Don’t Require Cooking From Scratch.

Practical SwapsWhole foods

5 Lunch Swaps That Don't Require Cooking From Scratch

Header image for article about whether bread is ultra-processed, featuring artisan bread and packaged bread side by side.

Label ReadingGrocery Shopping

Is Bread Ultra-Processed?

Featured image for a blog post about swapping out seed oils, showing bold text beside a large golden oil splash and droplet illustration on a cream background.

Practical Swaps

How to Swap Out Seed Oils Without Overhauling Your Kitchen

Label ReadingPractical SwapsWhole foods

15 Ultra-Processed Breakfast Foods (And What to Eat Instead)

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