What are Processed and Ultra-Processed Foods?

I recently reported on a study in the European Journal of Nutrition found that ultra-processed foods (UPFs) make up a significant and growing portion of young children's diets in England and Wales—rising from 46.9% at 21 months to 59.4% at age 7.

Higher UPF intake was linked to excessive sugar and sodium consumption, while lower intake correlated with better nutrient profiles. Early dietary habits strongly influence long-term food preferences, highlighting the need to prioritise whole, minimally processed foods from infancy to support lifelong health and prevent obesity.

Processed Foods

Definition: Foods that have been modified from their natural state but still retain most of their original structure. Processing usually involves adding ingredients like salt, sugar, oil, or preservatives to improve shelf life or enhance flavor.

Examples:
✅ Canned vegetables or beans
✅ Fresh bread (without additives)
✅ Cheese
✅ Smoked meats (like bacon or ham)
✅ Pickled foods
✅ Fermented foods like yogurt

Effects on Health:
🔸 Some processed foods can be healthy, especially those with minimal additives.
🔸 However, excessive salt, sugar, or unhealthy fats in processed foods can contribute to health issues like high blood pressure or weight gain.

Ultra-Processed Foods (UPFs)

Definition: These are industrially manufactured foods that contain little to no whole food ingredients. They often include artificial additives, preservatives, emulsifiers, colorings, and flavor enhancers. These foods are designed to be convenient, highly palatable, and have a long shelf life.

Examples:
🚫 Sugary cereals
🚫 Soft drinks and energy drinks
🚫 Packaged snacks (chips, cookies, candy)
🚫 Instant noodles and ready-to-eat meals
🚫 Fast food (burgers, nuggets, hot dogs)
🚫 Artificially flavored yogurts or processed cheese products

Effects on Health:
🔸 Linked to obesity, diabetes, heart disease, and gut health issues.
🔸 Often lack fiber, vitamins, and minerals while being high in sugar, unhealthy fats, and additives.
🔸 Can disrupt hunger signals, leading to overeating.

Key Takeaways

🥗 Minimally processed foods (like frozen vegetables, fresh cheese, or whole-grain bread) can be part of a healthy diet.
⚠️ Limit ultra-processed foods that are high in artificial additives, refined sugars, and unhealthy fats.
🍎 Focus on whole foods like fruits, vegetables, nuts, seeds, and lean proteins for better health.

A Simple Guide to Reducing Ultra-Processed Foods in Your Diet

Cutting back on ultra-processed foods doesn’t have to be overwhelming! Small, manageable changes can help you transition to a more whole-food-based diet while still enjoying convenience and great flavors. Here’s how to get started:

1️⃣ Start by Identifying Ultra-Processed Foods

🔎 Check ingredient labels—if a product contains artificial additives, preservatives, emulsifiers, or long chemical names, it's likely ultra-processed.
⚠️ Watch out for hidden sugars, hydrogenated oils, and artificial flavors.
🚫 Common UPFs to limit: sugary cereals, processed meats, packaged snacks, soft drinks, instant noodles, and fast food.

2️⃣ Swap Processed Snacks for Whole-Food Alternatives

Instead of ultra-processed snacks, try these simple, nutrient-dense swaps:

✅ Instead of: Chips → Try air-popped popcorn with olive oil & sea salt
✅ Instead of: Packaged cookies → Try homemade oat cookies or dark chocolate
✅ Instead of: Flavored yogurts → Try plain Greek yogurt with honey & fresh fruit
✅ Instead of: Sugary cereal → Try oatmeal with nuts & berries
✅ Instead of: Soda → Try sparkling water with lemon or herbal teas

3️⃣ Cook More Meals at Home

Preparing meals from scratch allows you to control ingredients and avoid hidden additives. It doesn’t have to be complicated!
👩‍🍳 Batch cooking – Make soups, stews, or roasted veggies ahead of time.
🥗 Quick meals – A salad with lean protein, avocado, and nuts can be prepped in minutes.
🥙 Wraps over fast food – Use whole-grain wraps filled with fresh veggies, hummus, and grilled chicken.

4️⃣ Read Labels & Choose Minimally Processed Options

When buying packaged foods, look for short ingredient lists with recognizable, whole-food ingredients.
🛒 Best grocery shopping tip: Stick to the outer aisles of the supermarket, where fresh produce, dairy, and proteins are usually found.

5️⃣ Introduce More Whole, Nutrient-Dense Foods

The goal is to crowd out ultra-processed foods by adding more real, nourishing foods:
🥦 Vegetables & Fruits – Aim for a variety of colors to get different nutrients.
🌾 Whole Grains – Choose brown rice, quinoa, oats, and whole wheat over refined grains.
🥜 Healthy Fats – Nuts, seeds, avocado, olive oil, and fatty fish support brain and heart health.
🍗 Quality Protein – Opt for fresh meats, eggs, legumes, and fermented dairy instead of processed protein bars or deli meats.

6️⃣ Plan & Pack Your Own Food When Possible

🌟 Bring snacks from home – A handful of nuts, fresh fruit, or boiled eggs can prevent cravings for processed foods.
🌟 Meal prep for busy days – Having ready-to-go healthy meals stops the temptation of convenience foods.

7️⃣ Allow Flexibility – It’s About Balance!

You don’t need to eliminate ultra-processed foods completely—just be mindful of how often you eat them.
🎉 80/20 Rule – Aim for 80% whole foods, 20% flexibility for occasional treats.
🍰 Enjoy indulgences mindfully – If you love chocolate, choose a high-quality dark chocolate instead of processed candy.

Final Thoughts

✨ Transitioning to a less processed diet is a journey—start with small, sustainable changes!
✨ Focus on real, whole foods while making swaps for healthier versions of your favorite meals.
✨ Over time, your taste buds will adjust, and you’ll naturally crave fresh, nourishing foods over highly processed ones.

Here's a 7-day meal plan to help you transition away from ultra-processed foods while keeping meals simple, delicious, and nutrient-dense!

🗓️ 7-Day Whole Food Meal Plan

(With easy-to-prep meals & snack ideas)

🌟 Day 1

🍳 Breakfast: Scrambled eggs with avocado & whole grain toast
🥗 Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and olive oil dressing
🍲 Dinner: Baked salmon with roasted sweet potatoes & steamed broccoli
🍏 Snack: Apple slices with almond butter

🌟 Day 2

🥣 Breakfast: Overnight oats with chia seeds, cinnamon, and berries
🥙 Lunch: Hummus & veggie wrap with whole wheat tortilla
🥘 Dinner: Lentil soup with a side of whole-grain crackers
🥜 Snack: A handful of mixed nuts

🌟 Day 3

🍳 Breakfast: Greek yogurt with honey, walnuts, and flaxseeds
🥗 Lunch: Quinoa bowl with chickpeas, cucumber, feta, and lemon dressing
🍗 Dinner: Grilled chicken with sautéed spinach and brown rice
🥕 Snack: Carrot sticks & guacamole

🌟 Day 4

🍓 Breakfast: Smoothie with banana, spinach, almond milk, and protein powder
🥪 Lunch: Whole grain sandwich with turkey, avocado, and leafy greens
🍲 Dinner: Stir-fried tofu with bell peppers, mushrooms, and jasmine rice
🧀 Snack: Cottage cheese with fresh pineapple

🌟 Day 5

🍳 Breakfast: Omelet with spinach, tomatoes, and feta cheese
🥗 Lunch: Tuna salad with avocado, cucumber, and lemon dressing
🍝 Dinner: Zucchini noodles with homemade tomato sauce and ground turkey
🌰 Snack: Handful of almonds & dark chocolate (85%)

🌟 Day 6

🥣 Breakfast: Chia pudding with coconut milk & fresh mango
🍲 Lunch: Lentil & veggie stew with a slice of whole-grain bread
🍛 Dinner: Baked cod with roasted Brussels sprouts & quinoa
🍇 Snack: A handful of grapes & pumpkin seeds

🌟 Day 7

🍳 Breakfast: Scrambled tofu with turmeric, spinach, and whole grain toast
🥗 Lunch: Grilled shrimp & avocado salad with balsamic dressing
🥘 Dinner: Grass-fed beef stew with carrots and potatoes
🍏 Snack: Pear with cashew butter

🌟 Meal Prep Tips for Success

✅ Batch cook grains – Make quinoa, brown rice, or oats ahead of time for easy meals
✅ Chop veggies in advance – Having pre-cut vegetables makes healthy eating effortless
✅ Prepare proteins – Cook a batch of chicken, tofu, or lentils for quick meal assembly
✅ Keep snacks simple – Fresh fruit, nuts, seeds, and hummus are easy grab-and-go options

This plan helps cut down ultra-processed foods without feeling restricted—just real, wholesome ingredients to fuel your body!

If you would like to receive some personalised nutritional advice to help you reduce your intake of processed and ultra-processed foods, you can book a call with us!