Articles & Essays

I write regularly about ultra-processed foods, nutrition science, behavior change, and the food environment that shapes our everyday choices. My work blends clinical evidence with real-world context—focusing not on perfection, but on clarity and practical change.

Below is a curated selection of essays published on Medium that reflect the core themes of my work. Together, they offer a clear picture of why ultra-processed foods matter, how they affect health, and what we can do—individually and collectively—to move toward real food again.

Why It Matters: America’s Ultra-Processed Food Crisis

Ultra-processed foods have become the foundation of the modern American diet. This essay explains how that shift happened—and why it’s driving obesity, diabetes, and chronic disease at a population level.
→ Read on Medium

What We’re Really Eating — The 10 Most Common Ultra-Processed Foods

A practical overview of the everyday products shaping our diets most—from sugary cereals to snack foods and quick meals—and why focusing on patterns matters more than blaming individual items.
→ Read on Medium

Ultra-Processed Foods Under the Microscope — What the New Danish Trial Really Shows

One of the clearest randomized trials to date shows that when people eat mostly minimally processed foods, they naturally eat less and feel fuller—without trying. This piece explains why food structure matters as much as nutrients.
→ Read on Medium

NOVA 101: The Four Groups — Built From the Source

A clear, practical guide to the NOVA classification system, explaining the difference between processed and ultra-processed foods—and how to spot them quickly while you shop.
→ Read on Medium

Quick Meals: Convenience That Comes at a Cost

From boxed mac & cheese to instant noodles and rice packets, this article examines how “time-saving” foods are engineered—and why convenience often comes with hidden metabolic and behavioral costs.
→ Read on Medium

Signed: California Will Phase Out Ultra-Processed Foods in School Meals

California became the first state to formally phase ultra-processed foods out of public-school meals. This piece explains what the law actually does—and why it matters for families, schools, and public health nationwide.
→ Read on Medium

Sundays at the Table

Not everything I write is about labels or studies. This personal essay reflects on food, family, and memory—and why eating well has always been about more than nutrients alone.
→ Read on Medium

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👉 Want a practical way to apply this framework to your own kitchen?
Use The UPF Detector—a simple, evidence-based tool to help identify ultra-processed foods and make more informed choices.