How to Eat Less Ultra-Processed Food: 10 Simple Tips to Get Started Today
Understanding Ultra-Processed Foods: What You Need to Know
Over the past 20 years, ultra-processed foods have gone from being occasional treats to everyday staples in many households. As life has become busier, food companies have seized the opportunity to offer faster, more shelf-stable food options. At the same time, clever marketing and eye-catching packaging have made these foods seem more innocent than they actually are!!
Ultra-processed foods are a category of food products that undergo extensive industrial processing and often contain numerous ingredients and additives. These foods are designed for convenience, long shelf life, and enjoyable taste. Researchers coined the term “ultra-processed” to describe a specific level of food processing that goes beyond what is typically understood as processed food. Key characteristics of ultra-processed foods include:
Complex Ingredients: They often contain a long list of ingredients, including preservatives, colourings, flavourings, emulsifiers, sweeteners, and other additives.
Low Nutritional Quality: Ultra-processed foods tend to be low in essential nutrients and fibre while being high in unhealthy components such as refined sugars, unhealthy fats, and salt.
“Ultra-processed foods like doughnuts are designed to seduce your eyes before your taste buds—with artificial colours, flavour enhancers, and lab-made additives that make them look fresher, brighter, and more irresistible than they really are.”
Hyper-Palatability: These foods are engineered to be highly palatable, and colourful and often combine fat, sugar, salt, and additives to create a taste that is difficult to resist. This can contribute to overeating.
Convenience: Ultra-processed foods are designed for convenience, with many being pre-packaged and ready-to-eat or requiring minimal preparation.
10 Tips Eat Less Ultra-Processed Food
Get to Know Your Ingredients: Take a moment to read food labels. If you can’t pronounce half the ingredients or it sounds like a chemistry experiment, maybe it’s time to reconsider
Cook in batches: Make a big pot of soup, chilli, or a stir-fry on the weekend so you have healthy, homemade meals ready to grab during the week—making takeout or frozen meals less tempting.
Swap Flavoured Packets for DIY Goodness: Instead of buying processed, flavoured porridge sachets (which often contain added sugar and artificial ingredients), make your own by starting with plain rolled oats. Add your favourite berries, nuts, and a drizzle of honey or cinnamon for natural flavour—and way more nutrition. It’s cheaper, healthier, and just as quick!
Choose Whole Foods: Opt for foods that are as close to their natural state as possible. Think fresh fruits, vegetables, whole grains, and lean proteins.
Snack Smarter: Swap out that bag of crisps for some crunchy carrot sticks with hummus or a handful of nuts. Your body will thank you.
Plan Your Meals: Plan your meals and snacks to reduce the temptation of reaching for convenient, ultra-processed options on busy days.
Embrace Frozen Fruits and Veggies: Frozen fruits and vegetables are a convenient and nutritious alternative to fresh ones. They’re great for smoothies or as a side dish.
Make your own versions: Homemade versions of things like salad dressings, granola, or pasta sauce can be quick, delicious, and way less processed.
Mindful Indulgences: It’s okay to enjoy your favourite processed treats occasionally. Just savour them mindfully and in moderation.
Drink More Water: Sometimes, we mistake thirst for hunger. Stay hydrated to prevent unnecessary snacking on processed foods.
Become Your Own Master in Nutrition: Educate yourself about food and where it comes from. The more you know, the more you’ll be inspired to make better food choices.
Don’t aim for perfection: The goal isn’t to never eat a cake again. It’s about eating fewer ultra-processed foods over time. Progress beats perfection every time!
One another point is Protein Powders which are constantly being sold by fitness and health enthusiasts. So instead nourish your body with natural food sources instead of relying on ultra-processed protein powders. Whole food sources of protein, such as lean meats, fish, beans, and lentils, come packed with a variety of essential nutrients like vitamins, minerals, and fibre. These nutrients contribute to overall health and well-being. Most protein powders are heavily processed and may contain additives, preservatives, and artificial flavours. They’re marketed as a quick and easy way to boost protein intake, but the truth is, you don’t need them.
Eating less ultra-processed food doesn’t have to be a daunting task. With these 10 tips, you can make gradual, positive changes to your diet while still enjoying delicious and satisfying meals. Remember, it’s all about balance, and you’ll be amazed at how good you can feel by making these simple adjustments. So, here’s to healthier, happier eating – bon appétit!