Expert Opinion: Nutritionists Share 20 Ways to Reduce Intake of Ultra-Processed Foods While Still Enjoying Delicious Meals

Ultra-processed foods (UPFs) are everywhere, but with some small adjustments, we can minimize their harm to our health. Here are some practical methods:

1. Understand What Processed Foods Are

“Ultra-processed foods (UPFs) refer to foods that have been significantly altered and processed, straying far from their original form,” explains NHS nutritionist Charlie Watson from Caversham. Watson is also the author of the book "Cook Eat Run." “These foods often contain a large number of ingredients, many of which you may not be familiar with, including stabilizers, preservatives, artificial colors, and flavorings.”

Nutritionist Priya Tew from Southampton further elaborates: “If you pick a lettuce from your garden, it has not been processed at all. But once that lettuce is washed and bagged, it has undergone some form of processing. If we go further, when these ingredients are added with a large number of other components and undergo significant changes during the production process, it becomes ultra-processed food.”

2. Recognize the Limitations of UPF Classification

Tew explains that the current food classification mainly uses the Nova system, a classification method established in Brazil in 2009, which is divided into four levels, ranging from completely unprocessed to ultra-processed. The highest level of ultra-processed foods includes high-fiber cereals, fruit yogurts, chicken nuggets, and carbonated drinks.

“This system is not perfect,” Tew says, “but it is currently the best classification method we have. I think we don’t need to overly worry about some things classified as ultra-processed foods, like plant milk or store-bought bread, which are staples in many kitchens. The key is to use common sense, not to overly rely on convenience foods, but that doesn’t mean we need to completely eliminate them.”

3. Don’t Worry Too Much About Completely Avoiding UPFs

Sophie Medlin, a colorectal nutrition consultant at CityDietitians in London, states: “Research shows that even the healthiest populations still include some UPFs in their diets. This is because UPFs are everywhere, and it is very difficult to completely eliminate them from the diet. No one expects people to have no contact with UPFs at all. We just hope people can be more aware of their existence and reduce their intake.”

Medlin adds: “This is not something to feel paranoid or overly worried about. If it causes excessive anxiety and affects quality of life, it is definitely worth seeking help.”

4. However, UPFs Should Be Consumed in Moderation

Nutritionist and public health researcher Linia Patel, who works in both Milan and London, points out: “People who consume more UPFs have higher obesity rates and are at greater risk of chronic diseases such as heart disease, diabetes, and cancer (especially colorectal cancer). We know that UPFs are associated with poorer health, but we are not yet sure of the specific reasons. It could be that the additives in UPFs negatively affect gut health. It may also be that the processing alters the physical structure of the food, making it easier to consume, leading to faster eating and thus overeating. It could also be that these foods contain more saturated fats, sugars, and salt, and less fiber, so the problem may lie with these ingredients rather than the processing itself.”

5. Follow the 80/20 Principle

Nichola Ludlam-Raine, a nutritionist from Leeds and author of "How Not to Eat Ultra-Processed," emphasizes: “This is not about striving for perfection.” Ludlam-Raine specializes in working with patients with obesity, and her philosophy is to focus on healthy behaviors that should be increased rather than restricting patients. “I always say moderation, not deprivation.” She believes that if you eat healthily most of the time, it is perfectly fine to enjoy a store-bought birthday cake occasionally.

Ludlam-Raine suggests following the 80/20 principle, a view shared by Adam Cummins, a nutritionist from Manchester. Cummins says: “When I work with clients, I suggest that 80% of their nutrition should focus on whole foods, leaving the remaining 20% for foods they love and feel they cannot give up, like ice cream, which are often processed foods. Reducing the intake of these foods can have a huge impact on health.”

6. Don’t Demonize Hummus or Weetabix

Ludlam-Raine explains that store-bought hummus typically contains only one preservative. “If you see ascorbic acid used as a preservative, it does not make the food a UPF – it is actually vitamin C. Weetabix is classified as a UPF due to the addition of malt extract, but it is rich in whole grains, and only one ingredient is something you wouldn’t find in a regular kitchen. I wouldn’t classify these as UPFs, but they do fall into the fourth level of the Nova classification.”

7. Look for Simple Alternatives

Tew suggests: “Look at the foods you frequently buy each week and identify which can be replaced without causing you too much stress or requiring a lot of time in the kitchen. For example, if you usually eat ultra-processed breakfast cereals, you can switch to homemade granola, which only requires oats, nuts, seeds, and raisins – just shake them in a jar.”

8. Rethink Meal Times

Medlin points out: “People’s lives are very busy, and it is not possible to suddenly start cooking from scratch and completely switch to a whole food diet. Look for achievable changes. For example, if you rely on takeout or ready meals in the evening, consider ordering meal kit delivery services (like Gousto and HelloFresh), even if it’s just once or twice a week.”

9. Takeout Should Be a Treat, But Don’t Completely Reject Ready Meals

Cummins states: “I am very supportive of ready meals. In the past, people thought ready meals were of poor quality, high in additives, salt, and fat, but the ready meal industry has made significant progress. For many, it removes the barrier of not wanting to cook and also reduces food waste. It can also help those controlling calorie intake better manage portion sizes. Choosing ready meals or pre-prepared meals is much better than using takeout fast food apps.”

10. Add Unprocessed Side Dishes

Tew suggests: “If you buy ready meals, consider how to make the whole meal less ultra-processed. You can pair it with some salad or add some frozen vegetables, as ready meals often have low vegetable content.”

11. Understand the Types of Hunger and Learn to Manage Them

Ludlam-Raine explains: “There are mainly three types of hunger. First is head hunger, which is what we commonly refer to as food cravings; second is emotional hunger, which is related to our emotional state; and finally, true physiological hunger, which is stomach hunger.”

She further elaborates on how to cope with these different types of hunger:

1. Physiological hunger: “Control stomach hunger by eating at regular intervals and staying properly hydrated.”
2. Emotional hunger: “Develop 'if-then' strategies to cope. For example: 'If I feel angry, I will go for a walk in nature,' or 'If I feel lonely, I will call a friend.'”
3. Head hunger: “This type of hunger can be triggered by visual, auditory, or olfactory cues, such as smelling, seeing, or hearing someone open a bag of chips. If you encounter this when passing a bakery, it might be wise to plan ahead to avoid it by choosing a different route.”

Ludlam-Raine particularly emphasizes not to overly rely on willpower: “Willpower is like a muscle; the more you use it, the weaker it becomes. That’s why you might successfully resist the temptation of office desserts in the morning, but as the day goes on, your willpower gradually weakens, making it easier to succumb to temptation in the afternoon.”

She suggests that in an office environment, it is best to keep snacks in places like the kitchen where they are not easily seen. This way, those who need them can still access them, but you won’t be tempted by visual stimuli and won’t have to overly rely on willpower.

12. Cut Out Carbonated Drinks

Ludlam-Raine points out: “Many of my patients are used to relying on cola to get through the day. As a result, by the time they get home from work, they are starving and unprepared for dinner, which may lead them to rely on ready meals or takeout, further increasing UPF intake. If we can help them properly fuel their day – through regular meals, consuming more whole foods and plant-based foods – then their reliance on cola will naturally decrease.”

She suggests that if it is impossible to completely cut out cola, one could try switching to diet cola, which at least reduces sugar intake. But she also emphasizes: “Diet carbonated drinks are not health drinks.”

13. Learn from the Italian Way of Eating

During her time working in Milan, Patel noticed that Italians consume significantly fewer snacks. She analyzes: “This may be because their main meals are larger and they retain more of the 'home-cooked like mom made' culture.”

Patel gives an example: “They eat biscotti for breakfast – which is classified as ultra-processed – but their overall dietary pattern is still healthy. Why? Because their overall dietary pattern includes a lot of whole foods.”

This observation reminds us that while individual food choices are important, the overall dietary pattern is more critical. Even if you occasionally consume some ultra-processed foods, as long as you maintain a balanced whole food diet most of the time, you can still maintain good health.

14. Involve Children in Kitchen Activities

Tew points out that processed foods often attract children from a young age, making them more likely to choose candy over fruit. She suggests: “Teach children the importance of a balanced diet and involve them in the cooking process.”

Tew shares her experience: “My children have always loved making a mess in the kitchen.” She recalls the joyful times of making energy balls with her son, who was excited to discover the flavors he could choose to add.

She suggests that weekends can be a great time to bake with children, allowing for homemade oatmeal cookies in lunch boxes instead of packaged snacks.

Patel adds that a recent study shows that about two-thirds of calories consumed by British teenagers come from UPFs, which is a concerning issue. “Teenagers are a very important group because this stage is when the brain develops the most rapidly. Our brain is one of the most energy-consuming organs in the body, using 20% of our energy daily. Therefore, we need to ensure that teenagers’ diets can adequately nourish their brains.”

15. Plan Wisely to Avoid UPFs

Cummins points out that people generally believe that buying UPFs is cheaper than cooking for themselves. “Unfortunately, if you walk through the store, you will find many processed foods on promotion. They are often sold in bulk. For those with lower incomes who need to support a family, this is indeed more attractive than buying whole foods.”

However, Cummins emphasizes that with proper planning, it is often possible to eat better. He suggests: “I always recommend that people think of a few menus for the upcoming week in advance. Make a list of convenient and inexpensive ingredients. Baked beans do not spoil and are minimally processed. Frozen vegetables and fruits are the same. They have a much longer shelf life than fresh produce, and their nutritional value is not inferior, so you can buy in bulk without worrying about spoilage, making it more economical in the long run. You can cook multiple portions at once, prepare more food, and freeze it instead of wasting food.”

16. Put Thought into Your Bread Choices

Medlin says: “Most people don’t have time to bake bread themselves, and I don’t either. So I wouldn’t ask my patients to try baking their own bread, as I think that’s unrealistic. But if you have the opportunity to go to a local bakery once a week to buy some fresh bread, that would be a great way to improve your diet.”

Even fresh bread from the supermarket bakery is much better than pre-packaged bread. This small change can significantly reduce UPF intake while enjoying tastier and more nutritious bread.

17. Choosing High-Fiber Foods May Offset Other Negative Factors

Ludlam-Raine points out that research shows the benefits of foods rich in whole grains may outweigh the negative effects of the additives they contain. “If my patients are on a budget and cannot afford UPF-free bread (like sourdough), then choosing whole grain bread would be better for them, as it provides the dietary fiber they need daily.”

18. When in Doubt, Check the Labels

Ludlam-Raine shares her experience: “I recently bought a sandwich on the train and found it contained hundreds of ingredients and various additives.” Watson agrees with this advice: “Check the ingredient list and limit foods that contain a large number of ingredients, especially those that you wouldn’t have in your home kitchen.”

Medlin adds that there are specific ingredients to watch out for: “We believe that emulsifiers may disrupt the gut barrier, which is detrimental to health, especially for those with inflammatory bowel disease. We also need to be cautious of preservatives, as they can kill both good and bad bacteria. If possible, it is best to avoid artificial sweeteners, flavorings, and colorings.”

19. Be Wary of Certain "Health Foods"

Ludlam-Raine warns: “Certain products are sometimes given a 'health halo.' For example, if a donut is vegan, people may think it is healthier than other options, but that is not the case.”

Medlin adds: “The vegan protein market is flooded with UPFs. For those wanting to follow a plant-based diet, this can be a difficult barrier to overcome. They may not realize that their choices are actually increasing their UPF intake rather than making their diet healthier.”

20. Don’t Let Snacks Drag You Down

Tew points out that snacks are often where people make mistakes. “When you need a snack while out, it’s not possible to suddenly rush into the kitchen to make yourself a slice of peanut butter toast. Consider what you can bring if you’re going out for a while.”

Medlin also believes snacks are the ideal place to start making changes. “There are many simple alternatives to processed snacks: nuts, seed mixes, dried fruits, fresh fruits.”

But even nutritionists are human: “I mean, sometimes chips are just delicious,” she laughs.

In summary, reducing UPF intake does not mean completely giving up all processed foods or depriving oneself of the joy of enjoying delicious meals. Instead, it is about making informed choices, gradually changing dietary habits, and incorporating more whole foods into daily life. By implementing these expert-recommended strategies, we can make positive changes for our health while still enjoying our food.

This article is based on publicly available information at the time of writing. If there are any inaccuracies, readers are welcome to point them out, and we will correct them promptly.