Is Junk Food Sneaking Into Your Diet?
Half Your Calories Are Coming From Ultra-Processed Foods — Here’s What to Do About It
Imagine starting your day with a bowl of cereal, grabbing a sandwich for lunch, and finishing with a takeaway pizza for dinner. You might think you’ve eaten “pretty normal.” But here’s the kicker: that day’s menu could be 70% ultra-processed foods — without you even realising it.
A recent U.S. study found that over half of daily calories — 55% for adults and nearly 62% for kids — come from ultra-processed foods. And while this data comes from the United States, the UK is right there alongside.
This isn’t about making you feel guilty. It’s about shining a light on something we’ve normalised… and what you can do about it.
What Are Ultra-Processed Foods?
Think of food in three broad categories:
Whole or minimally processed foods – Fresh fruit, vegetables, meat, fish, eggs, beans, nuts.
Processed foods – Foods with a few added ingredients like canned beans, cheese, or bread.
Ultra-processed foods – Industrial creations that have been altered far beyond their original state. They often have ingredients you wouldn’t cook with at home: emulsifiers, artificial colours, sweeteners, and “flavour enhancers.”
It’s not about one biscuit ruining your diet. It’s about the overall percentage of your daily calories that are coming from these heavily altered foods.
Why Does This Matter?
Ultra-processed foods tend to be:
High in calories, but low in nutrients.
Engineered to be hyper-palatable, meaning you eat more without noticing.
Low in fibre, which affects digestion and fullness.
Linked with higher risks of heart disease, obesity, and other long-term health issues.
Think of them as the “easy but expensive” option for your health — they give you quick energy now but take a toll later.
How We Get Here Without Thinking
Most ultra-processed food doesn’t scream “junk food.” It hides in plain sight.
That “healthy” granola bar? Ultra-processed.
That shop-bought sandwich? Likely ultra-processed bread, sauces, and fillings.
The ready-to-heat soup? Probably more additives than vegetables.
We reach for these foods because they’re quick, cheap, and everywhere. Supermarkets give them prime shelf space. Coffee shops stack them next to the till. Delivery apps make them just a tap away.
The Numbers That Might Surprise You
From the recent U.S. survey:
Adults: 53% of calories from ultra-processed foods.
Kids: 61.9% — and teenagers eat more than younger children.
The biggest calorie sources: sandwiches/burgers, sweet bakery products, sweetened drinks, savoury snacks, and breads/tortillas.
Even in higher-income households, ultra-processed foods still made up around half of daily calories. This is a cultural habit, not just a budget issue.
Why We Care About This
At CrossFit 1864, we’re in the business of helping people move better, feel better, and get fitter. Training hard is important, but if most of your calories are coming from ultra-processed foods, you’re putting a speed limit on your results.
Performance: Real food fuels harder training and better recovery.
Body composition: Whole foods keep you fuller for longer, helping with weight management.
Longevity: Less ultra-processed food means fewer inflammation spikes and better long-term health.
In CrossFit, we often talk about “mechanics, consistency, intensity.” Nutrition follows the same logic: get the basics right first, do it consistently, then fine-tune.
Making the Shift (Without Going Full Caveman)
The goal isn’t to eat “perfectly.” It’s to tip the balance. If you’re at 60% ultra-processed foods now, aim for 50%… then 40%. Small, steady changes are more sustainable.
Here’s a framework that works:
Start with breakfast
Swap a sugary cereal for scrambled eggs and veg, or Greek yoghurt with fruit and nuts. That’s one less ultra-processed start to your day.Upgrade one snack
Instead of a protein bar every afternoon, try boiled eggs, apple with peanut butter, or hummus with carrot sticks.Build your plate like this
½ vegetables or fruit
¼ protein (meat, fish, eggs, tofu)
¼ whole carbs (potatoes, rice, oats)
Healthy fats sprinkled in (olive oil, nuts, seeds).
Shop the edges
In most supermarkets, the fresh produce, meat, and dairy are on the outer aisles. The middle aisles are where most ultra-processed foods live.Cook more often
Even if it’s just two more home-cooked meals a week, that’s a big step toward cutting out hidden additives.
Mindset Over Perfection
It’s tempting to go “all-in” and cut everything at once. But extreme changes often backfire. Instead, think like an athlete:
Track progress over weeks, not days.
Expect slip-ups. They’re part of the process.
Celebrate small wins — like swapping one daily snack or mastering one new easy recipe.
James Clear says, “You do not rise to the level of your goals. You fall to the level of your systems.” If your system is to always have chopped veg ready in the fridge, healthy snacks in your bag, and quick recipes you like, you’ll naturally eat fewer ultra-processed foods — without willpower battles.
Bringing It Home
At CrossFit 1864, we don’t just want you to hit a new PR in the gym. We want you to have the energy, health, and strength to enjoy life outside the gym, for years to come.
Cutting back on ultra-processed foods isn’t about a fad diet. It’s about stacking the deck in your favour:
Better recovery between workouts.
More stable energy during the day.
A body that performs well now and stays strong later.
So here’s the challenge: this week, make one swap away from ultra-processed food. Then another next week. Over time, these swaps add up to something powerful.
Your future self — fitter, stronger, and healthier — will thank you.
