Kevin Hall has built an entire professional career around the meticulous study of how modern dietary habits go astray and what specifically tends to be problematic in the way people eat. Yet, despite his deep knowledge of nutrition and metabolism, many might find it rather unexpected that Hall himself doesn’t adhere to the strict philosophy of ‘clean eating’—the popular approach that demands complete avoidance of any packaged or processed food products. On the contrary, he takes a more pragmatic and balanced view. Hall readily admits that he routinely packs lunches for his children that contain ultra-processed items, foods that are often criticized by wellness advocates. Surprisingly to some, he sees no inherent moral or nutritional failing in doing so.
For more than two decades—specifically, twenty-one years—Hall has worked as a nutrition scientist at the National Institutes of Health, where his research has focused on the profound interaction between diet and the body’s metabolic systems. His work has led to groundbreaking insights, including one particularly notable finding: individuals who regularly consume ultra-processed diets tend to eat roughly an additional 500 calories each day compared to when they eat minimally processed meals. This revelation significantly reframed scientific understanding of overeating, appetite, and food environment. Yet even with that knowledge, Hall’s personal dietary philosophy remains measured. Speaking with *Business Insider*, he emphasized that not all ultra-processed foods are created equal; many commercially prepared options are quite reasonable in their nutritional composition and can fit neatly into a balanced diet if selected thoughtfully.
In the recently released book *Food Intelligence*, which Hall coauthored with journalist Julia Belluz, the researchers expand on these ideas. They argue that maintaining a consistent lunch routine offers several practical benefits that extend beyond nutrition itself—it helps curtail unnecessary food waste, simplifies daily decision-making, and prevents the mental fatigue that can come from constant food choices. Hall puts these principles into practice in his household. When assembling lunches for his children, he deliberately chooses items they genuinely enjoy eating, recognizing that preference and familiarity play a vital role in sustaining long-term healthy habits. Therefore, even though the lunches differ slightly from one child to another, the system works seamlessly: everyone receives a meal that is nutritious, satisfying, and simple to prepare.
Hall and Belluz emphasize in their writing that dietary science has, in many ways, reached a stable consensus on what constitutes optimal nutrition. The guidance has hardly changed over decades: increase the intake of vegetables, fiber-rich foods, legumes, whole grains, and fruits. These recommendations may seem mundane from a scientific perspective, but their effectiveness has been repeatedly verified. In alignment with this evidence, the lunches Hall packs typically feature an intentional balance of macronutrients — a combination of complex carbohydrates for sustained energy, healthy fats for satiety and cellular health, a reliable source of protein, and, to keep things satisfying and fun, a portion of homemade popcorn for a light crunch.
One of his children’s lunchboxes, for example, contains a classic peanut butter and jelly sandwich made with ultra-processed bread. Hall notes that it’s a basic spread on what he affectionately calls one of those ‘very expensive’ whole-grain loaves — in this case, the brand Dave’s Killer Bread. He carefully pairs it with peanut butter of commendable quality and a small serving of jelly. While he acknowledges the sugary nature of jelly, he intentionally selects jars that do not contain excessive or unnecessary amounts of added sugar. According to him, what truly warrants avoidance are not all processed foods but specifically the highly refined carbohydrates found in staples like white sandwich bread and pastries such as doughnuts. It’s the routine overconsumption of these refined carbs, Hall explains, that is more detrimental to health than the moderate inclusion of reasonable, nutrient-fortified processed foods.
The second lunchbox follows a slightly different template: instead of bread, it centers around a bowl of rice and beans, combining two simple ingredients that together offer a complete amino acid profile and substantial plant-based protein. Both lunch variations revolve around the same core idea—pairing a source of satiating protein, whether in the form of nut butter or legumes, with digestible carbohydrates such as rice, jelly, or whole grains that supply quick-access energy. To round out the meal, Hall always includes a few thoughtfully chosen sides. These are typically unprocessed, nutrient-rich snacks that provide valuable fiber, vitamins, and minerals. Common accompaniments include a handful of almonds, which are rich in healthy fats and plant protein; a serving of air-popped, whole-grain popcorn freshly made at home; and crisp orange carrot sticks, bursting with beta-carotene and other essential micronutrients. Collectively, these foods provide fullness and steady energy without being overly dense in calories. The result is a lunch that is nutritionally sound, satisfying, and practical—one designed with the needs of growing children in mind yet flexible enough to fit easily within the realities of modern family life.
Sourse: https://www.businessinsider.com/nutrition-researcher-simple-lunch-routine-healthy-eating-ultraprocesssed-foods-2025-10
