As we begin 2023, if you are like millions of Americans, you may be reviewing your list of New Year's resolutions and checking it twice.  If weight loss and a healthier diet are important to you, you may want to put cutting back on ultra-processed foods at the top of your list.  Dr. Stephen Chaney, Nutrition Specialist, says, "Cutting back on ultra-processed foods is not easy to do.  We love our junk foods and our convenience foods.  It's so easy to just stop by the nearest drive-through to pick up a quick meal.  And we are hardwired to desire sweet, salty, and fatty foods.  That's why we love the taste of junk foods."  We lead busy lives.  It's easier and quicker to pop prepackaged foods into the microwave or oven than prepare a meal from scratch.  

Many of us are second and third generation junk and convenience food lovers.  These foods have become normal.  Ultra-processed foods now make up 57% of the daily calories consumed by most Americans.  Dr. Chaney writes, "my mother believed in a balanced diet as long as the foods came from a can or a box.  That was normal for me growing up." Unfortunately, it is becoming increasingly clear that ultra-processed foods are bad for us.  They make us fat, increase our risk of diabetes, increase our risk of cancer (particularly breast cancer) and give us gas.  Ultra-processed foods go through several physical and chemical processes, such as extruding, molding, prefrying and hydrogenation that can lead to the formation of toxic carcinogens that may increase the risk of colon cancer. They are usually high in added sugar, fat, and refined starch which contributes to increased weight gain and obesity, an established risk factor for colon cancer.  They are usually low in phytonutrients, fiber, calcium and vitamin D, which are known to reduce the risk of colon cancer. They include sodas, chips, candy, packaged cookies or crackers, breakfast cereals, chicken nuggets, fast food burgers, infant formula, store bought ice cream and flavored yogurt to name just a few. So, as we began this article, make every effort in this new 2023 year to cut back on ultra-processed foods as part of your journey towards a healthier diet and lifestyle. ~ Mary Ann

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