This Scientist Studies Ultra-Processed Foods Here’s What He Eats in a Day

A decade ago, most people had never heard of ultra-processed foods. That changed in 2019, when Kevin Hall, then a scientist at the National Institutes of Health, published a study that shook the nutrition world. He found that people consuming ultra-processed diets ate about 500 extra calories a day and gained weight, even when the nutrients matched diets of whole fruits, vegetables, and grains.

The research was a wake-up call, showing that it’s not only sugar, fat, or salt that matters for our health, but also how heavily our food is processed. Since then, ultra-processed foods have been labeled a driver of chronic disease, and dietary guidelines across the globe urge people to avoid them.

Hall’s new book Food Intelligence explores how modern food environments drive overeating. He points out that the United States produces about 15,000 calories per person per day through major crops like corn, wheat, soy, and rice. Much of this glut is funneled into factory-farmed animals, biofuels, and processed foods. The system is designed to maximize cheap, calorie-dense products, many of which end up being hyper-palatable mixes of sugar, fat, and salt.

In studies, participants consumed more quickly and in larger amounts when eating ultra-processed meals. By the time the body could register fullness, it was already too late. Yet Hall also notes that not all ultra-processed foods are equal — some, like low-sugar marinara sauce or frozen vegetables, can fit into a balanced diet.

For his own meals, Hall skips breakfast, snacks on fruit or nuts, and often cooks pasta with vegetables and sauce. His advice for anyone seeking better nutrition remains simple: eat more fruits, vegetables, and whole grains, while limiting refined carbs, sugar, and saturated fats. Choosing a plant-based diet not only supports personal wellbeing but also reduces strain on the environment.

Ultra-processed foods are everywhere, but with mindful choices, we can prioritize real nourishment for ourselves and the planet.

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