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When it comes to the serious health impacts of ultra-processed foods (UPFs) on families across Connecticut, the evidence is clear and compelling, according to experts like Dr. Dariush Mozaffarian from the Tufts Food Is Medicine Institute. Studies connect UPFs to rising rates of obesity, diabetes, and heart disease—issues that affect many households from Hartford to New Haven.
Even more concerning, the Centers for Disease Control and Prevention reports that about 60% of children's calories in the U.S., including those of kids enjoying summer fairs in Stamford or school lunches in Bridgeport, come from these ultra-processed items. While scientists debate the exact culprits and potential regulations, one Connecticut-inspired family decided to take action: Could going UPF-free for just one month transform daily life in the Constitution State?
We launched this bold experiment with our then 8-year-old daughter in our Connecticut home, sourcing fresh ingredients from local farms and markets like the Hartford Farmers' Market or Big Y stores. The goal? Eliminate UPFs entirely and see if our bodies, minds, and taste buds noticed the shift toward whole foods abundant in Connecticut's harvest season.
To make it simple for our family—and for any Connecticut resident scanning labels at Stop & Shop or Stew Leonard's—we created a straightforward rule. Experts haven't settled on one universal definition, but they agree UPFs often include additives like preservatives and emulsifiers rarely found in home kitchens. Our guideline: If an ingredient isn't something we'd stock in our pantry or can't easily pronounce (think maltodextrin, soy lecithin, or guar gum), it stays on the shelf.
This approach nixed a slew of favorites that tempt many New England families: Cheez-Its, Ritz Crackers, Pirate's Booty, bagels from local delis, pita chips, milk chocolate bars, and even flavored sparkling waters sold at Connecticut convenience stores.
Instead, we filled our kitchen with whole and minimally processed options, many sourced right from Connecticut's bounty. Think rolled oats from regional mills, plain Greek yogurt from local dairies, fresh cheeses from artisanal producers in Litchfield County, dried beans, nuts from farm stands, canned wild salmon, plain popcorn kernels, seasonal fruits like Connecticut-grown apples and blueberries, and plenty of fresh and frozen vegetables such as corn from the Shoreline or kale from community-supported agriculture shares.
Our rule was straightforward: With no UPFs in the house, we could enjoy as much of these wholesome foods as we wanted. Craving something sweet? We'd bake it using fresh CT eggs and flour. After 30 days, we'd evaluate—but the benefits emerged far quicker than expected.
Around day 10, a remarkable change hit me: The constant mental chatter about food—known as "food noise"—simply quieted. No more nagging urges for chocolate after a long drive on I-95, banana bread during a rainy afternoon in Fairfield, or a salty crunch while watching UConn games. Ditching UPFs melted away those persistent cravings.
I'm far from alone in this discovery. A recent randomized, controlled eight-week study in Nature Medicine, involving 50 adults, showed that switching to minimally processed diets led to weight loss and reduced cravings. "I was surprised by these findings," noted lead researcher Samuel Dicken from University College London. "Usually, weight loss ramps up appetite, but here it did the opposite."
My mindless snacking nosedived, freeing up energy for Connecticut family outings like hikes in Sleeping Giant State Park. And our daughter's habits transformed even more dramatically.
By week three, something magical happened at the dinner table—a scene many Connecticut parents dream of. Our homemade meal of turkey meatballs (ground fresh from a local butcher), wild rice, and sautéed bok choy was devoured with enthusiasm. Rosy, typically a selective eater who'd nibble the protein, prod the grains, and skip the greens entirely, instead popped a meatball whole, piled on the rice, and even tried the bok choy.
I'd long chalked it up to "picky kid syndrome," common among schoolchildren in places like West Hartford. But as her love for these home-cooked meals grew, a question arose: Do ultra-processed snacks sabotage kids' natural hunger for real, nutrient-rich foods?
"Absolutely," confirms Ashley Gearhardt, a psychologist specializing in compulsive eating at the University of Michigan. She explains that UPFs like crackers, granola bars—even organic gummies—are loaded with refined sugars and carbs that trigger endless snacking cycles. "After you eat a big hit of crackers or pretzels, two hours later, you’re getting this blood-sugar crash, and you’re craving more snacks that contain refined carbohydrates," Gearhardt says. "It’s hard to have the hunger for real food if you’ve already eaten so many energy-dense foods throughout the day."
For Connecticut families juggling soccer practices in Glastonbury and PTA meetings, this cycle can derail healthy eating efforts. But swapping in local whole foods breaks it, fostering genuine appetite for balanced meals.
These shifts were so profound that they convinced my husband, initially a doubter watching from the sidelines, to join us. He gradually phased out his own UPF indulgences, discovering the joy of Connecticut's fresh offerings.
We leaned on simple tools to make it sustainable: A bread machine for baking minimally processed loaves with local grains, and a pressure cooker for quick stews and beans using produce from Yale's community gardens or nearby orchards.
One unexpected perk? Healthier foods often taste superior, as noted by Tufts' Dr. Mozaffarian: "Foods that are better for you often taste better as well." Imagine savoring a CT apple pie made from scratch versus a store-bought pastry— the difference is night and day.
What began as a one-month trial has evolved into our family's new normal, tailored to Connecticut's vibrant food scene. We've sustained energy for daily life, from coastal beach days in Old Saybrook to fall leaf-peeping in the Berkshires. Cravings are rare, dinners are family affairs, and our connection to local farmers has deepened.
For Connecticut residents ready to try, start small: Visit a farmers' market, read labels at your grocery, and embrace the Nutmeg State's fresh bounty. The results might just surprise you, leading to healthier, happier homes across the state.
