Cutting down on UPFs ‘doesn’t have to be complicated’ nutritionist says

London: It’s tough to look at snacks like crisps or chocolate biscuits without thinking about ultra-processed foods (UPFs). Sometimes, the nostalgia or the urge to dunk a biscuit in tea pulls you right back in.

If you’ve read “Ultra-Processed People” by Chris van Tulleken, you might be checking labels on everything from snacks to sauces. You might even put items back on the shelf when you see a list of ingredients that looks like a science experiment.

Delicia Bale, a food writer and nutritionist, explains that UPFs are industrially processed and packed with ingredients you wouldn’t find in a home kitchen. They’re often high in calories and low in nutrients, making them super tempting to overeat.

That’s why you can’t stop at just one packet of crisps or why you finish a bag of chocolate buttons without even realizing it. Some surprising items, like stock cubes and shop-bought pastry, are also ultra-processed. Bale suggests swapping mayonnaise for Greek yogurt to cut down on fat while boosting protein.

Even coconut milk can have added emulsifiers, which confuses Bale. She points out that homemade bread is just four simple ingredients, but store-bought loaves can have a long list of additives.

Despite knowing the health risks of UPFs, like obesity and heart disease, they’re everywhere, making them hard to avoid. That’s why Bale wrote her cookbook, “Unprocessed Made Easy.” She wants to help people find easy swaps for processed foods.

Her book offers simple recipes for everything from granola to pizza, all while keeping costs low and meal prep quick. She understands that busy lives make it easier to grab a ready meal than to cook from scratch.

Bale’s mom was a personal trainer, so she grew up eating healthy. Now, with a big following on social media, she’s passionate about helping others reduce UPF consumption without feeling restricted.

Having grown up in Canada, she noticed a big difference in eating habits. In Canada, people might have unhealthier main meals, but in the UK, it’s common to eat healthy meals while snacking on high-fat, high-sugar foods.

Compared to other countries, the UK has a high UPF consumption rate. Bale mentions that in Mediterranean countries, UPFs make up only 10-20% of the diet, while in the UK, it’s closer to 60%.

But she’s not saying you need to cut UPFs out completely. She still enjoys some herself, especially in social settings. Instead, she recommends starting with one non-UPF meal a day and not stressing about perfection.

Bale insists that making healthier choices doesn’t have to be complicated. You can do it, and it’s all about taking small steps.

“Unprocessed Made Easy” by Delicia Bale is set to be published by Ebury Press on January 2, priced at £20.