How to Reduce Ultra-Processed Food | 5 easy UPF Swaps

Ultra-processed foods (UPFs) might be convenient and delicious, but eating too much of them comes at a cost to your health. Discover five simple and practical food swaps that can help you cut down on UPFs without sacrificing on taste.

Ultra-processed foods (UPFs) have been making a lot of headlines lately. They are foods that have been significantly altered from their natural state, often through industrial processing. 

There isn’t one universal definition of UPFs, but they typically include additives, emulsifiers, artificial flavours, and preservatives to enhance taste, texture, and shelf life.¹ As countries grow wealthier, people are eating a lot more ultra-processed foods, and the average European now gets nearly 30% of their energy from ultra-processed foods.²

UPF is typically high in calories - so even if the total food intake is around 11% UPF, the overall energy coming from UPF is more like 30%

Unfortunately, UPFs are linked to various health risks. Last year, a study of nearly 10 million participants found that higher UPF consumption was directly associated with increased risks of mortality, cardiovascular disease, type 2 diabetes, mental health disorders, and obesity, so we need to take personal steps to reduce our consumption, and we need governments to help us, too.³

How can I know if a food is ultra-processed? Check the ingredients list! If you see names you don’t understand—like maltodextrin, hydrogenated oils, or artificial colourings—it’s probably a UPF. A good rule of thumb is to stick to ingredients you can pronounce and recognise. If, in addition, the expiration date is years in future, it’s probably better to eat in moderation.

1. Oats and milk instead of sugary breakfast cereals 

Sugary breakfast cereals are a staple in many households. While they can provide nutrients like vitamins and minerals, they’re often loaded with sugars and artificial flavours. The main problem here is their high added sugar content. Your body doesn’t need any carbohydrates from added sugar to function, and eating too much of it can lead to serious health problems like obesity and heart disease. That’s why experts recommend limiting added sugars to less than 10% of your daily calories and choosing minimally processed breakfast options whenever possible.⁴

Swap: Opt for oats mixed with milk. Porridge oats provide the same health benefits as cereals and are rich in fibre and slow-releasing carbohydrates, keeping you energized throughout the morning.⁵ You can customize your bowl with fresh fruits, nuts, or a drizzle of honey for natural sweetness.

2. Natural yoghurt with fruits instead of flavoured yoghurt

Flavoured yoghurts may seem healthy, but like breakfast cereals, they’re often high in added sugars and artificial flavours like sweeteners - including those marketed for children. These hidden sugars can make an otherwise nutritious snack less beneficial.⁴

Swap: Choose plain, natural yoghurt and add your own fresh or frozen fruits. Blueberries, strawberries, and bananas work beautifully to enhance flavour and add vitamins. A sprinkle of granola or seeds can provide a delightful crunch without the extra sugar.

3. Fresh fruits, herbs and spices instead of packaged sauces

Packaged sauces often pass under the radar, but many pasta sauces are also ultra-processed. They’re often full of sodium, sugar, and preservatives.⁶ With a little creativity in your kitchen, you can make dressings, marinades, and sauces that are fresher, tastier, and healthier. Make a big batch, and you'll have sauce ready for the whole week!

Swap: Instead of buying pre-made sauces, try making your own! Use fresh herbs and spices like basil, coriander (cilantro), rosemary, garlic, onion, tomatoes and ginger to add great flavour and health benefits. The natural compounds in these herbs can support your health and may lower the risk of chronic diseases.⁷

4. Tea or coffee instead of energy drinks 

Who hasn’t reached for an energy drink to power through an all-nighter or stay awake after a bad night’s sleep? Energy drinks are some of the most consumed ultra-processed products in Europe.⁸ While they promise a quick energy boost, they typically come with a heavy dose of sugar and artificial additives. A single can of energy drink can exceed your daily sugar limit, and drinking sugar-sweetened beverages has been linked to health risks such as obesity, increased blood pressure, and heart palpitations.⁹

Swap: Opt for tea or coffee instead. These natural alternatives provide caffeine for a gentler energy boost without the added sugars or preservatives. Not only that, but green and black tea are rich in antioxidants and have been linked to a lower risk of long-term illnesses like heart disease and cancer.¹⁰

5. Nuts and dried fruits instead of crisps

Crisps (aka potato chips) are the go-to snack for many families. But unfortunately, they are usually deep-fried and heavily salted, making them high in unhealthy saturated fats and sodium, which can contribute to weight gain, obesity, and increased risk of heart disease.¹¹

Swap: Next time you shop for snacks to keep at home, consider buying nuts or dried fruits instead. These are nutrient-dense foods, packed with antioxidants, healthy fats, protein, and fibre, that help keep your heart healthy and lower the risk of diseases like cardiovascular diseases.¹² They’re just as convenient as crisps but have the added benefit of supporting your health and keeping you fuller for longer. Unsalted or lightly roasted varieties are the healthiest option.

Cutting back on ultra-processed foods doesn’t mean cutting out convenience or flavour. By making simple food swaps like choosing tea over energy drinks or fresh herbs over packaged sauces, you can enjoy a healthier, more balanced diet. And you don’t have to give up your favourite snack or drink completely. Making one or two swaps a week is a great start - it’s about progress, not perfection.