Macro partitioning

Higher consumption of ultra-processed foods is associated with significantly increased intake of free sugars, saturated and trans fats, sodium, and energy density, while decreasing intake of dietary fiber and potassium.

To improve your nutrient intake, reduce the proportion of ultra-processed foods in your diet. This category includes mass-produced packaged breads, ready meals, fast food, pastries, and sugary drinks. Replacing these with unprocessed or minimally processed foods (like fruits, vegetables, meats, and grains) will naturally lower your intake of harmful sugars, sodium, and saturated fats while increasing beneficial fiber and potassium.