I wrote my debut book, *How Not to Eat Ultra-Processed*, to address the overwhelming amount of misinformation surrounding ultra-processed foods (UPFs), as well to show exactly how to eat less of them. However while research clearly shows that we should aim to reduce our intake of UPFs, it’s also important to recognise that not all UPFs are created equal — some healthier varieties, particularly those high in fibre and plant-based ingredients, are not linked to negative health outcomes. I'm a firm believer in the 80/20 rule: a little indulgence can actually be good for you, and carry this message throughout my book.My goal with the book is to provide a practical starting point for those looking to eat fewer UPFs and embrace a healthier lifestyle. For those who might feel anxious about what they’ve heard regarding UPFs, I hope my book offers reassurance and clarity, easing any worries while guiding readers toward balanced, informed choices.

UPF BACKGROUND

Ultra-processed foods (UPFs) are industrially produced items that often contain a variety of ingredients, including some that aren’t typically found in a home kitchen, such as preservatives, thickeners, sweeteners, colourings, artificial flavorings, and emulsifiers. These foods are crafted to be convenient, tasty, and appealing, which can sometimes lead to overconsumption.

The term "UPFs" is relatively new, first introduced in 2009 by researchers at the University of São Paulo, Brazil. They developed the NOVA classification system to categorise foods based on how much they’ve been processed, with UPFs placed in the most processed category, level 4. While NOVA is a helpful tool for global organisations and governments to evaluate dietary patterns at a population level though, it wasn’t specifically designed to label individual foods as 'healthy' or 'unhealthy.'

Processed foods then are those that have been altered from their natural state through techniques like drying, tinning, freezing, refrigeration, or fermentation. Examples include tinned vegetables, tinned beans, cheese, and bread. Ultra-processed foods, however, go through more extensive processing and often contain a variety of added ingredients. Common examples include sugary fizzy drinks, biscuits, packaged snacks, instant noodles, and reconstituted meat products.

The degree of processing alone doesn’t provide the full picture of a food’s nutritional value though, and it’s important to consider the balance of macronutrients (carbohydrates, protein, healthy fats, and fibre) as well as micronutrients (vitamins and minerals) that these foods offer. This is why we can’t simply label foods as 'good' or 'bad' based on their level of processing alone—what truly matters is how much and how often we consume them.

Simple tips for cutting down on ultra-processed foods

1. Read labels: Opt for products with fewer ingredients and minimal additives.

2. Cook at home: Prepare meals using whole, unprocessed ingredients. Remember the saying "cook once, eat twice" to make things easier for yourself later.

3. Plan meals: Plan your meals and snacks for the week to reduce the need for convenience foods.

4. Stay hydrated: Choose water, along with tea and coffee, instead of sugary drinks.

5. Increase whole foods: Include more fruits, vegetables, whole grains, and lean proteins in your diet — the more natural color, the better!

Ideas for non-UPF snacks that focus on protein and produce:

1. Fresh fruit kebabs with plain yogHurt and an optional swirl of nut butter.

2. Vegetable sticks with dips like homemade hummus or tzatziki.

3. A mix of unsalted, unflavoured nuts and seeds with dried fruit.

4. Plain yoghurt topped with fresh or frozen berries and a drizzle of honey or homemade granola.

5. Medjool dates stuffed with nut butter and a piece of dark chocolate.

6. Whole grain crackers with avocado and sundried tomatoes.

7. Hard-boiled eggs sliced on oat cakes with cucumber.

8. Plain popcorn.

9. An apple paired with a little cheese.

10. Homemade snack bars made with oats, dried fruit, and nuts.

Dark chocolate and coconut energy balls - Recipe

Dark chocolate energy balls, pictured alongside Ludlam-Raine's energy bars, are a great non-UPF snack.

Makes: 10 to 12, Prep time: 10 minutes, Chill time: 30 minutes

These are one of my go-to snacks when I am craving something sweet but want something more nutritious than a biscuit (which, of course, has its place — everything in moderation!). Make this recipe your own by swapping the almonds for hazelnuts or by experimenting with various nut butters. For extra flavour, toast the desiccated coconut and leave to cool completely before decorating. If you are not a fan of desiccated coconut, you can leave the energy balls undecorated, or you could roll them in chopped almonds instead.

Benefits: These balls contain healthy fats and vitamin E. The combination of nuts, oats, and dates provides slow-release energy, and the fibre helps keep you satisfied.

Ingredients

100 grams almonds (or ground almonds)

50 grams good-quality dark chocolate, at least 70% cocoa solids (or chocolate chips)

10 grams jumbo oats

75 grams pitted dates

40 grams almond butter

1 to 2 tablespoons maple syrup, to taste

To decorate - About 25 grams desiccated coconut (optional, but recommended)

Method

1. Line a baking tray with non-stick baking paper and set aside.

2. Tip the almonds into a food processor and blend until you have a crumb-like consistency (skip this step if you are using ground almonds). Add the dark chocolate and oats and blend again until you have the consistency of breadcrumbs.

3. Add the dates, almond butter, and one tablespoon of maple syrup. Pulse to combine. Taste to check the sweetness and add a little more maple syrup, if desired, before pulsing again to combine. Tip into a bowl.

4. Sprinkle the baking tray with desiccated coconut in an even layer, if using.

5. Shape the mix into 10 to 12 balls weighing about 25 to 30 grams each. Roll each ball individually in the desiccated coconut (optional).

6. Set balls onto the baking tray. Cover and chill in the fridge for 30 minutes to firm up.

About Nichola

Nichola is a UK Registered Dietitian with over 15 years of experience working for both the NHS as well as privately. Clinically she specialises in weight loss and bariatrics, and Nichola has recently won Media Spokesperson of the year for the British Dietetic Association for her work on TV and in the tabloids. She is the author of her debut book How Not to Eat Ultra-Processed which was published in July by Ebury and creates online content via @nicsnutrition and @mummynutrition.

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