Simple Food Swaps to Cut Ultra-Processed Items from Your Diet
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Ultra-processed foods (UPFs) are everywhere in our daily diets, often hidden in seemingly harmless items. From ready-made sauces to frozen chips, these foods contain additives and ingredients that are far removed from a home kitchen. But there’s hope: Dr Chris Van Tulleken, author of Ultra Processed People and a respected medical expert, has shared six straightforward swaps to replace ultra-processed items with healthier alternatives—all without sacrificing flavour.
Here’s how you can make small but impactful changes to your meals:
Why Should We Care About UPFs?
A study published in The BMJ in 2024 revealed a strong link between high UPF consumption and serious health risks, including:
- Increased chances of cancer.
- Higher risk of heart and lung conditions.
- Mental health challenges.
- Shortened lifespan.
Despite their convenience, UPFs often come with hidden sugars, salts, and harmful additives. Dr Van Tulleken encourages replacing these with simple homemade options that can be just as quick and far healthier.
Six Easy Swaps for a Healthier Diet
- Ditch Packaged Stir-Fry Sauces
Swap: Homemade sauce.
Why: Most store-bought stir-fry sauces are packed with preservatives and sugar. Dr Van Tulleken’s go-to formula takes under a minute to prepare:
1/3 water.
2/3 soy sauce.
A pinch of sugar, a drizzle of sesame oil, and a splash of vinegar.
Feeling adventurous? Add spices like star anise for extra depth.
- Switch Energy Drinks for Coffee or Tea
Swap: Water, tea, or coffee.
Why: Energy drinks are loaded with sugar and artificial flavourings. Dr Van Tulleken recommends sticking to water, milk, or unsweetened tea/coffee for a caffeine boost.
“Even adding a small amount of sugar to tea or coffee is better than consuming the nine teaspoons of sugar in a can of cola,” he says.
- Frozen Fruit Over Ice Cream
Swap: Frozen fruit with natural yoghurt.
Why: Ultra-processed ice creams can be replaced with a refreshing, simple dessert. Combine frozen mango chunks with plain yoghurt, adding a little sugar if necessary.
You can also sweeten plain yoghurt yourself instead of buying pre-sweetened options—giving you control over the sugar content.
- Raw Nuts Instead of Crisps
Swap: Unsalted nuts.
Why: Crisps are among the most addictive UPFs. A healthier, satisfying snack is raw nuts. If you crave salt, Dr Van Tulleken suggests dipping the nuts lightly into a small dish of salt.
- Homemade Potato Wedges Instead of Frozen Chips
Swap: Hand-cut potato wedges.
Why: Even frozen chips labelled as “natural” often contain maltodextrin and flavourings. Dr Van Tulleken recommends chopping fresh potatoes, drizzling them with olive oil, and sprinkling salt before roasting.
- Passata Over Pasta Sauce
Swap: Passata with herbs.
Why: Store-bought pasta sauces often include sugar and preservatives. Opt for passata or canned tomatoes instead. For added flavour, mix in a pinch of salt, oil, and vinegar—or sauté garlic and onions if you have a little extra time.
“Even a simple can of tomatoes with salt is better than most ready-made sauces,” says Dr Van Tulleken.
The Bigger Picture
Dr Van Tulleken emphasises that these swaps aren’t about perfection—they’re about small, manageable steps toward a healthier lifestyle. By replacing just a few ultra-processed items with homemade alternatives, you can take control of your diet and reduce exposure to harmful additives.
Making Changes One Step at a Time
The transition away from UPFs doesn’t have to be daunting. Start with one or two swaps, and over time, these simple choices can lead to a noticeable improvement in your health and well-being. As Dr Van Tulleken says, “It’s about finding balance and making small, sustainable changes.”
So, why not start today? A healthier plate is just a few simple swaps away.
