As of January 2025, nearly half of Canadians’ total calorie intake (48.3%) comes from ultra-processed foods, with children aged 9 to 13 consuming an alarming 60% of their calories from these items. This trend cuts across all socio-economic groups, with the exception of newcomers to Canada, who typically consume fewer calories from these unhealthy options.
This growing dependency on ultra-processed foods raises concerns about its implications for health, well-being, and dietary habits across the country.
What Are Ultra-Processed Foods?
Ultra-processed foods are industrially manufactured items that contain multiple additives such as emulsifiers, preservatives, and artificial flavours. These foods are often high in sugar, unhealthy fats, and sodium, providing little to no nutritional value.
Most Common Ultra-Processed Foods in Canada:
- Soft drinks and sugary beverages
- Candy, chocolate, and sweetened breakfast cereals
- Chips, pretzels, and packaged baked goods
- Frozen entrees like pizzas and pasta dishes
- Processed meats, including hot dogs and deli slices
The Health Risks of Ultra-Processed Foods
Studies link high consumption of ultra-processed foods to:
- Obesity and Weight Gain: High sugar and fat content contribute to increased calorie intake.
- Chronic Diseases: Risks include Type 2 diabetes, cardiovascular issues, and hypertension.
- Mental Health Concerns: Diets heavy in processed foods have been associated with depression and anxiety.
How to Spot and Avoid Ultra-Processed Foods
Here are some actionable tips to reduce your reliance on these foods:
1. Choose Less Processed Options
Replace ultra-processed foods with minimally processed alternatives such as:
- Fresh fruits and vegetables
- Whole grains (e.g., brown rice, quinoa)
- Nuts, seeds, and legumes
2. Cook More at Home
Preparing meals from scratch using whole, fresh ingredients reduces the dependency on pre-packaged meals.
3. Read Nutrition Labels
Look for foods with fewer ingredients, especially those without artificial additives or sweeteners.
4. Shop Strategically
Stick to the grocery store perimeter, where fresh produce, meats, and dairy products are usually located.
Examples of Healthier Alternatives
Making small changes can significantly improve your diet quality:
- Swap sugary breakfast cereals for oatmeal topped with fresh fruits.
- Replace store-bought snacks like chips with homemade trail mix or air-popped popcorn.
- Opt for water or homemade smoothies instead of sugary beverages.
The Path Forward for Canadians
Reducing the intake of ultra-processed foods can greatly enhance overall health and wellness. Parents, schools, and policymakers need to promote healthier eating habits, especially among children who are most vulnerable to the effects of poor diet choices.
By making smarter food choices and spreading awareness, Canadians can work toward a healthier future, one meal at a time.
