Simple Swaps to Cut Down on Ultra-Processed Foods

Cutting down on ultra-processed foods doesn’t have to mean hours in the kitchen or giving up your favourite meals. Start small with these simple swaps:

• Swap flavoured yoghurts for full-fat natural yoghurt with fresh fruit.

• Replace packaged cereals with oats or homemade granola.

• Choose real cheese over processed cheese slices.

• Choose wholemeal sourdough instead of ultra-processed white bread.

• Make your salad dressings with olive oil and lemon juice instead of shop-bought versions packed with additives.

• Cook meals from scratch using whole ingredients. Batch cooking and freezing portions can save time.

• Replace fizzy drinks with sparkling water flavoured with fresh lemon or berries.

• Snack on nuts, seeds, boiled eggs, or homemade energy balls instead of packaged snacks.

Little changes add up! Reducing UPFs gradually allows your taste buds to adjust, making whole foods taste more satisfying. Many people find that after a few weeks of cutting back on UPFs, their sugar cravings naturally decrease, and they have more energy throughout the day.

Start with one swap this week and see how you feel.