As a registered nutritionist, I often talk to my clients about the role ultra-processed foods (UPFs) play in our daily lives. These are foods that have been heavily altered from their original form through industrial processes. They often contain artificial additives, preservatives, sweeteners, and flavourings and are typically ready-to-eat or require minimal preparation. Common examples include snacks like crisps and biscuits, sugary drinks, fast food, ready meals, and processed meats.
There’s no doubt that UPFs are incredibly convenient. They can save time, are often affordable, and cater to modern lifestyles where quick meals are in high demand. However, it’s also important to understand the potential impact they can have on our health when consumed regularly. While it’s okay to include ultra-processed foods in our diet occasionally, making them a frequent part of our routine can have some consequences.
Many ultra-processed foods are high in sugar, unhealthy fats, and salt, and low in essential nutrients like fibre, vitamins, and minerals. Over time, this imbalance can contribute to an increased risk of chronic conditions such as obesity, type 2 diabetes, heart disease, and even some cancers. Furthermore, the low nutritional value of UPFs can leave us feeling less satisfied, which may lead to overeating and cravings.
However, it’s important to avoid falling into the trap of demonising these foods. They are not inherently “bad,” and occasionally enjoying them is a normal part of life. The key is balance. It’s all about how we incorporate them into our overall diet and lifestyle. One or two processed foods here and there won’t necessarily have a major impact on our health, especially if we are also prioritising nourishing, whole foods.
As a nutritionist, I encourage my clients to focus on a balanced, nutrient-dense diet. This means choosing whole foods like fresh fruits and vegetables, whole grains, lean proteins, and healthy fats as the foundation of your meals. These foods provide essential nutrients that support our physical and mental well-being, they help us maintain energy levels, manage weight, and improve gut health.
That being said, completely eliminating all UPFs from one’s diet is unrealistic. Life is busy, and these foods can certainly have their place in a healthy diet. The goal is moderation—enjoying these foods occasionally while ensuring that most of your meals are based on whole, minimally processed options.
In conclusion, building a healthy relationship with food doesn’t mean banning ultra-processed foods. It’s about making mindful choices that support your overall health and well-being. Small, sustainable changes—like reducing reliance on processed foods and focusing on nutrient-dense, whole foods—can make a big difference in the long run. Ultimately, it’s the overall pattern of your eating habits that counts most, not any one food choice.
(Photo credit: Amirhossein Soltani/Unsplash)
Sukaina Abdulhussein,Registered Nutritionist BSc Hons
