Ultra Processed and Under Prepared As a Warfighter, it’s essential you fuel your body to optimize your physical and mental readiness. Food is fuel for your body, but not all food is made the same. You’re likely aware that whole foods are healthier than processed foods, but what does that mean for your health? When a food is processed, this means it’s changed from its original state in some way. This can range from washing and cutting food to adding preservatives and flavor-enhancing substances. When a food is ultra-processed, it has a lot of additives like salt, sugar and fat which can negatively impact your health and readiness. Examples of Processing Grinding grain into flour Home cooking Pressing seeds to make oil Pasteurizing milk to remove harmful bacteria Washing, chopping, freezing and packaging foods Why Is Food Processed? Initially, we processed food to make it easier to eat, such as cutting and preparing over a fire. Over time, health and safety concerns, as well as shelf-life and flavor-enhancing practices, became the norm. To some extent, processing our foods keeps us safe, but how much is too much? Is Processed Food ‘Bad’? The more processed a food is, the farther from its original state and less healthy it is. To maintain a balanced, healthy eating plan, it’s recommended to limit highly, heavily and ultra-processed foods. The more of these foods you consume, the less health benefits you gain. Ultra-processed foods are linked to chronic conditions such as obesity, high blood pressure and type 2 diabetes, as well as heart and mental health conditions. They provide little nutritional benefit and can lead to negative health outcomes. You can think of processed foods on a continuum. Some foods receive minimal processing, whereas others are heavily processed. Knowledge Check: Is It Processed? Minimally processed foods, such as fresh fruit, vegetables, low-fat milk and whole wheat bread are prepared for convenience and close to their original state. Moderately processed foods, such as canned and frozen fruits and vegetables are prepared with preservation in mind. Highly processed foods, such as sauces, dressings and desserts typically include added sweeteners, oils, spices, coloring and preservatives. Heavily processed foods, such as chips, crackers and deli meat are ready-to-eat type of foods. Ultra-processed foods, such as sweetened cereals, soda and artificially flavored snacks contain many additional steps in processing. Minimally Moderately Highly Heavily Ultra Click and drag options to their corresponding zones. Energy Drinks Pre-packaged turkey sandwich meat Cake mix Canned beans Celery Hot dogs Crackers Ranch dressing Frozen peas Apple Does the Type of Food I Eat Impact My Readiness? As a Warfighter, healthy eating habits are a key part of staying operationally ready. The obesity rate among Warfighters is rising and directly impacts preparedness. Obesity increases your risk of musculoskeletal injuries (MSKIs), which are the leading causes of lost duty days in the military. Additionally, the quality of food you eat impacts your physical and cognitive performance. Imagine how you feel after eating a colorful, balanced meal with foods from several of the five food groups (vegetables, fruits, grains, protein and dairy). Now imagine how you feel after eating a fast-food meal of mostly ultra-processed foods. Think about your physical and mental state after each meal. You likely have more energy and have better decision-making after a nutrient-dense meal compared to a calorie-dense meal. Without proper macro- and micronutrients, you may not be able to carry out physical tasks or concentrate as well. How Can I Find a Balance? You may find it difficult to reach for minimal and moderately processed foods as a Warfighter at times. The food available to you might not always be in your control, so it’s important to seek balance in your eating plan. When it is in your control, reach for nutrient-dense foods across the five food groups. If you are looking to make your favorite meals healthier, check out some healthy recipe swaps. Make sure to check the nutrition label and be mindful of serving sizes, especially when you consume highly, heavily and ultra-processed foods. Additionally, the nutrition choices you make can help with weight loss. For optimal results, combine healthy eating habits with physical activity, sleep hygiene, stress management and avoiding risky behaviors like alcohol and tobacco use. Additional ResourcesAmerican Heart Association. - “How Can I Eat More Nutrient-Dense Foods?”Harvard T.H. Chan School of Public Health - “Plate and the Planet”U.S. Department of Agriculture - “MyPlate”ReferencesCenters for Disease Control and Prevention - “Unfit to Serve”Defense Health Agency - “Injury Prevention for Active Duty Personnel”Mayo Clinic - “What you should know about processed, ultra-processed foods”Hill, N. et al. - “Military nutrition: maintaining health and rebuilding injured tissue.”
