A Simple Look at Ultra-Processed Foods in the American Diet (2021-2023)
Centers for Disease Control and Prevention August 2025
Muthukumar Vellaichamy, MD
CEO and Founder, KSP Health
What is this about? 🤔
This document breaks down a recent government study on what Americans eat. The study focused on “ultra-processed foods.” These are factory-made foods that are often high in sugar, salt, and unhealthy fats, and low in nutrients. Think of things like chips, soda, candy, frozen pizzas, and many packaged snacks.
The Key Finding 📊
Between 2021 and 2023, more than half of the calories consumed by Americans came from ultra-processed foods.
- For kids and teens (ages 1-18): 61.9% of their calories came from ultra-processed foods.
- For adults (age 19+): 53.0% of their calories came from ultra-processed foods.
Why does this matter? ❤️
Eating a lot of ultra-processed foods is linked to a higher risk of serious health problems like heart disease and diabetes. This report helps us understand who is eating these foods and what the biggest sources are.
Who Eats the Most Ultra-Processed Foods? 🍕🍔
1. Age is a Big Factor 👶👦👨👵
The study found that age makes a big difference in how much ultra-processed food people eat.
- Youth: Kids and teens eat the most.
- Youngest children (1-5 yrs): 56.1% of calories
- Older children (6-11 yrs): 64.8% of calories
- Teens (12-18 yrs): 63.0% of calories
- Adults: Consumption goes down as people get older.
- Young adults (19-39 yrs): 54.4% of calories
- Middle-aged adults (40-59 yrs): 52.6% of calories
- Older adults (60+ yrs): 51.7% of calories
2. What About Gender? ⚧
The study found no major difference between males and females. Both boys and girls, and men and women, get a similar high percentage of their calories from ultra-processed foods.
Does Income Play a Role? 💵
The answer depends on age.
- For Youth (Kids & Teens): Family income does NOT seem to matter. Kids and teens from lower-income and higher-income families consumed roughly the same high percentage of calories from ultra-processed foods.
- For Adults: Income DOES make a difference.
- Adults in the highest income group (350% or more of the federal poverty level) got 50.4% of their calories from ultra-processed foods.
- Adults in lower income groups got over 54% of their calories from these foods.
This suggests that while ultra-processed foods are common for everyone, adults with higher incomes may have more resources to choose less-processed options.
The Top 5 Culprits: Where Are These Calories Coming From? ⚠️
Top 5 for Youth 🍭🍟
- Sandwiches & Burgers (7.6% of all calories)
- Sweet Bakery Products (cakes, cookies, donuts) (6.3%)
- Savory Snacks (chips, crackers) (4.9%)
- Pizza (4.7%)
- Sweetened Beverages (soda, sports drinks) (3.9%)
Top 5 for Adults 🍔🥤🍞
- Sandwiches & Burgers (8.6% of all calories)
- Sweet Bakery Products (5.2%)
- Sweetened Beverages (4.4%)
- Savory Snacks (3.4%)
- Breads, Rolls & Tortillas (the highly processed kinds) (3.1%)
This shows that fast food, packaged snacks, and sugary items are the main drivers of ultra-processed food intake.
Is the Situation Getting Better or Worse? 📉📈
The report looked at trends over the last decade. There’s some good news!
- For Youth: After a period of increase, consumption has recently decreased. There was a significant drop from 65.6% in 2017-2018 to 61.9% in 2021-2023.
- For Adults: Consumption has consistently decreased over the past decade, from 55.8% in 2013-2014 to 53.0% in 2021-2023.
What does this mean? While the numbers are still high, the trend is moving in the right direction. Americans, especially adults, are slowly starting to get a slightly smaller share of their calories from ultra-processed foods.
Summary & What You Can Do 🌱
In a Nutshell:
- Ultra-processed foods make up more than half of the American diet.
- Kids and teens consume more than adults.
- The main sources are fast food, packaged sweets, and salty snacks.
- The good news: consumption has slightly decreased in recent years.
Simple Steps to Reduce Ultra-Processed Foods 💡
You don’t have to cut them out completely. Small changes can make a big difference.
- Drink More Water: Replace sugary sodas and sports drinks with water or flavored seltzer.
- Smart Snacking: Instead of chips or cookies, try nuts, fresh fruit, vegetables with hummus, or yogurt.
- Rethink Breakfast: Choose oatmeal or eggs instead of sugary cereals or pastries.
- Cook at Home More: Preparing simple meals at home gives you control over the ingredients. Even a simple homemade sandwich is often less processed than a fast-food version.
- Read Labels: If a food has a long list of ingredients with names you don’t recognize, it’s likely ultra-processed.
Remember: The goal is to eat more whole foods—like fruits, vegetables, whole grains, and lean meats—and less of the factory-made stuff. Your body will thank you! 💚
Source: Simplified from “Ultra-processed Food Consumption in Youth and Adults: United States, August 2021–August 2023” by the National Center for Health Statistics.
References:
- https://www.cdc.gov/nchs/products/databriefs/db536.htm
- https://www.fda.gov/news-events/press-announcements/hhs-fda-and-usda-address-health-risks-ultra-processed-foods
- https://www.heartandstroke.ca/articles/what-is-ultra-processed-food
- https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/behind-the-headlines/ultra-processed-foods
- https://med.stanford.edu/news/insights/2025/07/ultra-processed-food–five-things-to-know.html
💙 About KSP Health
At KSP Health, we share trusted health blogs to keep you informed and aware about better lifestyle choices 🩺.
We also provide Telemedicine Services 🌐 that allow you to consult experienced doctors from the comfort of your home.
👉 Stay healthy, stay informed, and if you need expert medical guidance
📅 Book your appointment with KSP Health today!
