By Kennedey Villena, Student Pharmacist and Karen L. Kier, Pharmacist

The word ultra means extremely or to place something at a very high degree.  Ultra is used to intensify a word.  Adding ultra to words such as thin, light, or sensitive make them standout.  If you were going hiking, you may appreciate an ultra-light backpack. 

How does the word ultra impact our food choices?

The United States is the leading country in the world for our consumption of ultra-processed foods (UPF). Ultra-processed foods are shelf-stable foods that are nutritionally imbalanced often with additives, sugar, and saturated fats. The additives can include preservatives, artificial colors and/or flavorings. 

Examples of UPFs includes instant noodles, instant soup, frozen meals, frozen pizzas, processed meats such as hot dogs and chicken nuggets, and many snack foods such as cookies, candies, and chips.

In April 2025, the U.S. Secretary of Health and Human Services announced a ban of 8 commonly used food dyes.  In particular, the Secretary has denounced dyes in ultra-processed foods like cereals. He is asking for manufacturers of UPFs to reduce the use of artificial dyes in foods including cereals.  Many of the cereal manufacturers are changing formulations to minimize dye exposure. 

In August 2025, the Secretary in conjunction with the Agriculture Secretary asked the FDA to create a “federally recognized uniform definition” for UPFs.  More to come!

UPFs often have a high calorie content packed into a small amount of food. This can cause people to eat more calories than they need leading to weight gain and even obesity. In the United States, the average person’s caloric intake is 60% of UPFs. 

In 2023, a study conducted in Canada reported one-third of children were overweight or obese. The study found for every 10% increase in UPF intake there was a corresponding higher associated body mass index (BMI) in preschool-aged children.

BMI is a tool used to estimate the amount of body fat through a calculation using height and weight. In general, the higher the BMI the higher the body fat. 

On average, UPFs make up about 50% of a Canadian child’s diet (slightly lower than the U.S. 60%). High UPF intake is associated with higher odds of becoming overweight or obese; this further increases the risk for health concerns such as high blood pressure, high cholesterol and glucose intolerance. Along with physical health risks, there are associated mental health risks including anxiety and depression. 

According to the Dietary Guidelines for Americans for children older than 2, added sugars and saturated fats should each be less than 10% of their daily diet. A healthy diet includes vegetables, fruits, grains, dairy, and protein. A plate should be 1 quarter (25%) protein, 1 quarter (25%) starches and grains such as potatoes, rice or corn and the other half (50%) should consist of vegetables and fruits. 

To help control portion sizes for children, serve the food on a small plate so the plate looks full. Do not let children eat directly out of a snack bag as they will often eat over the recommended amount. Watching television while eating may cause distractions and lead to overeating. To help improve your child’s diet and health, decreasing UPF intake is recommended. 

When evaluating protein, starches grains, and fruits and vegetables, consider foods not deemed as UPFs.  Watch labels for added dyes, preservatives, or flavorings. 

Managing your own dietary choices can be overwhelming and adding a child’s diet can add further stress. If you have any questions about making dietary choices for you or your child, please contact your healthcare providers for more guidance on healthy eating habits.

Removing UPFs from our diet can help us stay ultra-healthy!

ONU HealthWise  (419-772-3784) offers the shingles vaccine along with RSV, flu, COVID-19 and other vaccinations. The pharmacy is open at 9:00 a.m. and closes at 6:00 p.m. weekdays, while closing for lunch from 1-2 p.m.. Saturdays the pharmacy is open 10 a.m. - 2 p.m. Please call for more information.