How to Navigate Processed Foods and Build a Healthy Diet

Most foods available today are processed to some degree, so avoiding all processed foods is not a realistic goal. Instead, learn how to navigate the food options available—processed or not—to choose those that align with your goals, resources, and values.

First, remember that processed does not automatically mean unhealthy. Processed foods fall along a spectrum, from minimally processed (such as sliced fruit, roasted nuts, and shredded lettuce) to ultra-processed (such as sodas, processed meats, and sweets). Some processing methods make foods less healthy (for example, adding sugar or saturated fat), while others make them healthier (for example, pasteurization and fortification).

In other words, processed foods exist on a spectrum of healthiness that requires you to think critically about your food choices and how they affect your health and performance.

Second, consider your food in the context of operational use. For example, a Service Member in the field needs lightweight, high-calorie, shelf-stable foods to sustain energy and performance under demanding conditions. In this case, highly-processed items like sweetened trail mix, energy bars, or salty packaged meals can be mission-essential.

In contrast, a Service Member working at a desk may need to focus on minimally processed, lower-calorie, nutrient-dense foods—such as fruits, vegetables, and whole grains—to maintain focus, health, and long-term readiness.

Matching your nutrition to your mission and lifestyle will help you stay fueled for the fight and fit for the future. Still, as a general rule, increasing your intake of minimally processed foods is an excellent strategy for health.

Here are some practical ways to increase your intake of minimally processed foods.

Published on: January 27, 2026

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