Ditch the junk: 5 simple ways to reduce ultra-processed foods!

Did you know that ultra-processed foods (UPFs) are linked with an increased risk of diabetes, obesity, heart disease and gut issues?¹²

When you think of UPFs, sweets, cakes, crisps, and fizzy drinks come to mind. But many so-called “health foods” also fall into this category — including ready meals, processed breads, breakfast cereals, various meat items, and even processed vegan products.³ Processed foods are everywhere, but don’t panic! Small, gradual changes can make a huge difference. Over time, your diet will naturally include more whole, nourishing foods.

Avoiding UPFs can feel like a full-time job, but with these five simple tips, you can finally take control of your health –

1. Choose natural, whole foods

Focus on naturally nutrient-rich foods such as dairy products, high-quality meats, fruits, vegetables, nuts, seeds, legumes, and wholegrains. By increasing whole foods in your diet, you’ll naturally reduce UPFs and support overall health and wellbeing.

2. Always check food labels

If you need to buy packaged food, always check the ingredients label to see what the item contains before adding it to your shopping basket. A good rule of thumb is to avoid foods containing ingredients you don’t recognise or if the ingredients list is too long.

Simple swaps can include natural yoghurt instead of flavoured yoghurts, as these contain sugars, sweeteners and other nasties. Top with fresh fruit for fibre, natural sweetness and flavour!

3. Bake your own bread

Is there anything better than homemade bread fresh out of the oven? Sadly, many of us have abandoned homemade bread thanks to the convenience of shop-bought loaves. But these processed breads contain additives and emulsifiers that can negatively impact your gut and overall health. Instead, explore old traditions, create your own dough, and appreciate the bread you’ve made from scratch. Not only will your homemade bread taste better, but it’s also great for you.

Try making bread, wraps, rolls, or pizza dough at home. If time is tight, dedicate a few hours on the weekend to bake in bulk — most baked goods freeze well for later enjoyment.

Take a look at Shann’s delicious bread recipe here.

4. Make homemade sweet treats

Sweets, chocolate, and biscuits are some of the most common UPFs, often loaded with sugar, sweeteners and other additives. Like other UPFs, they are high in calories but nutrient-poor. Limiting these foods is key to good health, but don’t worry, that doesn’t mean restriction and deprivation – pop into your kitchen and get creative! Homemade sweet treats are more nutritious and are a great way to satisfy your sweet tooth.

Here are some delicious recipes to inspire you – 3-ingredient chocolate mousse, chunky chocolate and walnut banana bread, and healthier flapjacks.

5. Swap fizzy drinks for healthier alternatives

Fizzy drinks are loaded with sugar, sweeteners, and flavourings and have been linked to various health issues, including weight gain, insulin resistance, diabetes and dental health issues.⁴ To support your health, opt for refreshing drinks like kombucha, sparkling water flavoured with fruit or this tasty homemade juice squash.

Reducing UPFs doesn’t have to be overwhelming. Small, simple steps can help your health flourish — it’s a journey, not a race!

And don’t forget, here at Chuckling Goat, we love the 80/20 rule — focus on nutrient-dense foods 80% of the time, and enjoy the treats you love 20% of the time. No restriction, just balance.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

Ditch the junk: 5 simple ways to reduce ultra-processed foods!

1. Choose natural, whole foods

2. Always check food labels

3. Bake your own bread

4. Make homemade sweet treats

5. Swap fizzy drinks for healthier alternatives

References

Questions? Talk to a Nutritional Therapist on live chat!

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