Nine easy swaps to reduce ultra-processed foods in your diet: it’s not an ‘all-or-nothing approach’
Modern western diets are full of ultra-processed foods, but experts say we need to reduce our intake. Here they offer achievable alternatives
TL;DR
- Ultra-processed foods (UPFs) are linked to chronic diseases like heart disease, type 2 diabetes, depression, and obesity.
- Approximately 60% of packaged foods in Australia are classified as UPFs.
- UPFs typically contain industrial ingredients such as flavors, emulsifiers, colors, sweeteners, and thickeners.
- Simple swaps include choosing oats or whole-grain cereals over puffed cereals, water or milk over soft drinks, and plain yogurt over flavored yogurts.
- When selecting bread, opt for whole-grain varieties from the bakery or those with minimal ingredients.
- For snacks, choose plain salted potato chips over flavored ones and crackers with the shortest ingredient lists.
- Limit sausages and opt for lean, unseasoned meats or lentil patties.
- Apps like Open Facts can help identify UPFs using the Nova classification system.
- It's not an all-or-nothing approach; identifying easy swaps can make the transition smoother.