Ultra-Processed Nation: A Call to Action for Healthier Eating

At Every Client Consultation, I See the Same Trend

As a Nutrition and Lifestyle Coach, I see this pattern in almost every consultation. We all struggle to eat more whole foods, prepare homemade meals, and avoid the packaged, additive-filled snacks that tempt us every time we visit the supermarket, pass a local shop, or watch TV full of attractive adverts.

It’s not just about knowing what's good or bad—it’s about battling the overwhelming presence of ultra-processed foods in our daily lives. Experts agree that these foods are impacting our health in more ways than we can imagine. But with the right awareness, support, and policies, we can start making the changes necessary for a healthier future.

What is actually ultra-processed food?

Ultra-processed food are modulation (lawfully called ultra processed foods) made from series of processing including extraction and chemical modification which include very little whole foods itself (like real potatoes, broccoli, lemon etc) in their composition. Typically ultra processed foods will contain usually more than three ingredients (the one you don't have in a domestic kitchen) and often include additives, preservatives, or artificial substances to extend its shelf life. If a product has a long expiry date, it is most likely classified as ultra-processed. These foods are often highly altered from their original state and can include ready meals, packaged snacks, sugary drinks, and other convenience plastic container packaged foods.

• E100–E199: Colours

• E200–E299: Preservatives

• E300–E399: Antioxidants and acidity regulators

• E400–E499: Thickeners, stabilizers, and emulsifiers

• E500–E599: Acidity regulators and anti-caking agents

• E600–E699: Flavour enhancers

• E700–E799: Antibiotics

• E900–E999: Glazing agents, gases, and sweeteners

• E1000s: Other additives 

Let's dive a little deeper..

There is a link between ultra-processed foods and an increased risk of non-communicable diseases, like obesity and diabetes, and the need for public health action. Ultra-processed foods are heavily modified, often cheap, convenient, and long-lasting, making them a popular choice in high-income countries. However, evidence shows that these foods are less nutritious, higher in sugar, fats, and sodium, and contribute to overeating due to their lower satiety. They also require less chewing and effort, which can lead to overeating. When we eat fast, our body has less time to signal feelings of fullness, increasing the risk of consuming more calories than needed. This is especially true for ultra-processed foods, which are often soft, easy to consume, and less satiating than whole foods, making it easier to overeat them without realizing it. As a result, consumption of ultra-processed foods is connected to health risks, including higher rates of obesity and chronic illnesses.

Sales of ultra-processed foods are declining in high-income regions but are rising in lower-income countries, creating new health challenges. Companies like Coca-Cola are increasingly marketing their products in these growing markets. This trend is concerning as more people in these regions are adopting diets high in ultra-processed foods.

To address these issues, governments and public health advocates have focused on reformulating foods to reduce harmful ingredients like sugar, salt, and unhealthy fats. While some success has been seen, reformulation alone may not be enough because ultra-processing itself may harm health. It is important to look at policies that promote access to healthier, less-processed food options, particularly in lower-income areas, to make healthier diets more affordable and convenient.

But what is in our hands then?

It's not our fault what’s happening with large industries and food concerns, but it is our responsibility to take charge of our own health. We have the power to make positive changes from the comfort of our homes and surroundings, ensuring that we live well and maintain strong health for as long as we desire. I truly believe you have that power within you, and now it’s your turn to take that first step today.

Here is a few ideas how to start your health journey towards your best self:

Keep nutritious snacks handy When you're pressed for time, it's tempting to grab a quick pre-packaged snack as you head out the door. However, stocking your kitchen with healthy, portable snacks makes it easier to make smart choices when you're on the go.

Some of my favourite options include cutting fresh fruit and storing them in the fridge ready to eat like melons, mixed nuts, edamame, or veggies with hummus. Have carrots peeled and cut, stored in a glass filled with water jar, ready to eat with your favourite dip.

If you have some extra time, prepare in overnight jars of oats with peanut butter and berries, or chia seed pudding with milk, banana and or other fruit toppings.

Swap refined grains for whole grains One of the easiest ways to cut down on processed foods is to substitute them with healthier, whole foods.

For example, instead of refined grains like white bread, pasta, and rice, switch to whole grain options like brown rice, whole wheat bread, sourdough, whole grain pasta, or ancient grains. Whole grains not only offer more nutrients, like fibre, and protein, but also help reduce the risk of conditions such as heart disease, diabetes, and some cancers.

Drink more water Sugary drinks like soda, sweet tea, fruit juice, and sports drinks are loaded with sugar and calories but don’t offer many nutrients. A simple way to improve your diet is to gradually replace these drinks with water throughout the day. If plain water isn’t your thing, try sparkling water or flavour it with fresh fruits and mint, or rosemary.

Try meal prepping By preparing meals in large batches once or twice a week, you'll always have something healthy ready in the fridge, even when you’re short on time.

This also reduces the temptation to grab fast food or frozen convenience meals. To get started, pick a few recipes and set aside time each week to prepare them.

Eat the Rainbow When cooking at home, add at least one serving of vegetables to your meals to increase your intake of unprocessed, nutrient-dense foods. Pick as much colour as you can in your week, the pigment in the fresh foods is called phytonutrients. Phytonutrients are natural chemicals or compounds produced by plants. They keep plants healthy, protecting them from insects and the sun:

@ Carotenoids support both eye and immune health. Two of the most common carotenoids, lutein and zeaxanthin, are present in the retina and may lower the risk of macular degeneration by 43%, according to research.

@ Flavonoids offer protection against cancer and heart disease. These phytochemicals promote healthy cell communication, which can help detoxify the body, reduce inflammation, and lower the likelihood of tumor spread.

@ Similarly, glucosinolates play a role in cancer prevention. Found primarily in cruciferous vegetables like broccoli, bok choy, cauliflower, and Brussels sprouts, they aid in removing toxins from the body.

Change your shopping habits The simplest way to reduce processed foods is to avoid purchasing them altogether. During your next grocery trip, fill your cart with fresh fruits, vegetables, whole grains, and legumes. Remember to read the labels carefully. A helpful tip is to never go grocery shopping on an empty stomach. If that's unavoidable, make sure to stay well-hydrated by drinking plenty of water before you head to the store.

Make simple food swaps There are plenty of healthy swaps for processed foods. Here are a few examples:

@ Replace low fat flavoured yoghurts for full fat plain or Greek yoghurt

@ Make one time purchase for a popcorn machine and buy popcorn kernels, both will save you a great deal of money. And its much healthier!

@ Swap toast for brown bread, or sourdough breads which are rich in probiotics and your microbiome

Cut back on processed meats Processed meats like bacon, sausage, lunch meats, and hot dogs have been linked to health risks and are even considered carcinogenic by health authorities (WHO).

Fortunately, it’s easy to reduce your intake. Start by swapping these processed meats with less-processed options like fresh chicken, turkey, or salmon. You can also use healthier sandwich fillings like tuna, chicken breast, or hard-boiled eggs, or opt for plant-based proteins like beans, lentils, tofu, or tempeh.

Make gradual changes You don’t have to cut out processed foods overnight. In fact, slow and steady changes are often more effective in the long run. Research suggests that small lifestyle shifts can build lasting habits over time, making healthy eating easier to sustain. To feel comfortable with new nutrition changes, it typically takes about three months. So, be sure to stay committed and stick with it during this transition period.

Learn to read food labels Learn to Read Food Labels. When reading food labels, the first step is to look at the ingredient list. If the list contains unknown or hard-to-pronounce ingredients, it’s often a sign that the product is ultra-processed. In such cases, it's best to opt for more natural alternatives, like choosing sourdough bread instead of white toast.

Pay attention to the nutrition content, especially:

• Sugar: Look for added sugars and aim for lower amounts of total sugar 5g or less per 100g

• Sodium: Too much salt can be harmful; check for lower sodium options of 0.3 g or less of salt per 100g

• Fats: Avoid trans fats and look for healthy fats like those in nuts or olive oil. Saturated fats 1.5g or less per 100g

• Fibre: opt for foods higher in fibre to support digestion and overall health for at least 6g of fibre per 100g

By being mindful of labels, you can make healthier choices and avoid ultra processed foods.

Wishing you the best of luck as you navigate your relationship with processed foods! Remember, while some processed options can fit into a healthy diet, it’s important to limit those high in sodium, sugar, and additives. Use the tips mentioned earlier and focus on making gradual changes for sustainable results.

"Your decision today will define your tomorrow!"

You’ve got this!

Anna xx