Challenge Yourself: 30 Days Without Ultra-Processed Foods

Following up on my last post about Oreos and ultra-processed foods, I want to share some insights into how to actually change your diet to include more whole foods and fewer packaged ones.

Eric and I have done this at different times, anywhere from 30 days to 75 days. Do I think it’s realistic to cut them out forever? Probably not—given how our food system works in the U.S., they’re everywhere. But challenging yourself for a set period of time can be powerful. It helped me get in touch with how food actually made me feel, and made me more aware of just how much junk sneaks into everyday items.

I recommend starting with at least 30 days. It’s long enough to notice differences in your energy, cravings, and habits. For me, our 75-day challenge was the turning point that showed me I could live without most ultra-processed foods—and actually enjoy the balance that followed.

🧐 Surprising Foods That Are Ultra-Processed

When I first did this, I thought I already ate “pretty clean.” Then I really started reading labels… yikes.

• Flavored sparkling water – Yep, those “natural flavors” sneak in. (If you missed it, read my post on natural flavors for why that matters.)

• Chicken stock – So many have sugar or “natural flavors” added. Eric now makes ours at home: roast bones, toss them in the Instant Pot with water, onion scraps, and a little salt, and in under two hours you’ve got stock better than anything store-bought.

• Nut butters – Look at the ingredients. A lot of brands sneak in palm oil or sugar. (Here’s why avoiding palm oil is a good idea.)

• Crackers, chips, cookies – Obvious culprits, but even “healthy” versions can be junky. I like Mary’s Gone Crackers, or you can try making your own. For dessert, “energy balls” are quick to prep and satisfy the sweet tooth without the sugar crash.

✅ What to Eat Instead

The list of “real food” is a lot longer than you might think:

• Grains, lentils, beans, nuts, seeds

• Meat and eggs (ideally local and responsibly farmed)

• Fruits and vegetables

• Tofu and tempeh

• Tinned fish (good quality, wild if possible)

Instead of focusing on what you can’t eat, I like to think about what I do eat—and I’ve discovered so many new favorites this way.

Some examples from my own kitchen:

• Grainy, seedy breads instead of white bread.

• Seed crackers I actually enjoy more than chips.

• Smoothies for breakfast with almond butter, berries, and local yogurt.

• Beans in the Instant Pot—cheap, fiber-packed (15g per cup of pinto beans, and 95% of Americans don’t get enough fiber!), and endlessly versatile.

• Fermented veggies like radishes, turnip greens, or kale stems—it’s easy, fun, and great for your gut.

  
  

⏳ A Few Practical Tips

• Batch cook things like beans or chicken stock and freeze extras—you’ll thank yourself later.

• Use an Instant Pot to cut down on “hands-on” time. Most recipes can cook while you do something else.

• Shop farmers markets when you can—you’ll discover new foods, support local growers, and often get better nutrition.

• Don’t stress about perfection. Yes, I still indulge (hello Skyline dip during Bengals games). But when I overdo it, I know how to reset with foods that fuel me.

  
  

🎯 The Challenge

I challenge you to cut out ultra-processed foods for 30 days. Pay attention to how you feel—your energy, digestion, cravings. Cravings do fade, and the first week is the hardest. But once you notice the difference, it gets easier to choose real food.