Plan meals weekly
This helps decrease UPF intake, which can improve mood and mental health.
What You'll Do
Plan your meals for the week to include more whole foods and reduce processed options.
Scientific Basis
Reducing UPF intake by one quartile (~25%) in older adults lowers risk of recurrent depressive symptoms by ~10–11%, improving mood via better nutritional quality.
Mengist, B., et al. (2025). The risk associated with ultra‑processed food intake on depressive symptoms in older adults.The Science of Impact
Reducing UPF intake can lead to a significant improvement in mood, potentially benefiting mental health in older adults.
A 10–11% reduction in depressive symptoms can enhance overall quality of life and daily functioning.
Lower UPF consumption may also contribute to better nutritional quality, supporting physical health.
Pro Tips
Aim to decrease UPF intake by 25% in your diet each week.
Incorporate whole foods such as fruits and vegetables into at least 3 meals per day.
Limit consumption of processed snacks to no more than 2 times per week.