What Are Ultra-Processed Foods (UPFs)?
Ultra-processed foods, commonly known as UPFs, are foods that have undergone extensive processing and contain additives such as preservatives, emulsifiers, artificial flavours, and colourings. They tend to be low in fibre, protein, and micronutrients but high in sugar, salt, and unhealthy fats. Examples include packaged biscuits, sugary cereals, instant noodles, and ready meals.
Where Did the Term ‘UPF’ Come From?
The term ‘UPF’ is relatively new, first introduced in 2009 by researchers at the University of São Paulo, Brazil. They developed the NOVA classification, a system that groups foods based on how much processing they have undergone. The NOVA system consists of four levels, with UPFs categorised as level 4. While this system is useful for assessing diets at a population level, it wasn’t designed to categorise individual foods, which can make it confusing for consumers.
The Three Main Types of Food Processing
To help simplify matters, food processing can be broken down into three main categories:
1. Unprocessed Foods
These foods are in their natural state, just as nature intended. They include fruits, vegetables, potatoes, nuts, dried lentils, and whole grains such as brown rice. Unprocessed foods are packed full of essential nutrients and form the foundation of a healthy diet.
2. Processed Foods
Processed foods have been altered in some way by humans, but this doesn’t mean they are unhealthy. Many processed foods provide essential nutrients and are beneficial in our diet. For example:
- Tinned butter beans – Cooked and tinned with water, making them a great source of plant-based protein and fibre.
- Milk and yoghurt – Pasteurised for safety, these are rich in calcium and iodine and support gut health.
- Pasta – Made from wheat, pasta is technically processed but contains just one ingredient.
3. Ultra-Processed Foods (UPFs)
UPFs are highly processed and often contain additives not found in a typical home kitchen. These include preservatives, emulsifiers, artificial colours, and flavourings.
Examples of common UPFs include:
- Soft drinks and fizzy drinks
- Packaged snacks such as chocolate bars
- Reconstituted meat products (e.g., some chicken nuggets)
- Pre-prepared frozen meals
These foods are typically high in unhealthy fats (especially saturated fat), sugar, salt, and calories, while lacking essential nutrients.
UPFs also include some healthy options though, such as wholegrain breakfast cereals, fish fingers, supermarket sliced bread (including wholemeal), and baked beans, all of which can indeed feature in a healthy and balanced diet.
Health Risks of Diets High in UPFs
Research has linked diets high in HFSS (High in Fat, Sugar, and Salt) UPFs to increased risks of Obesity, Type 2 diabetes and Cardiovascular disease. This is in part because many UPFs are hyper-palatable, meaning they are designed to be more appealing and easy to overeat. This can lead to passive overconsumption, where people consume more calories than they realise, increasing the risk of weight gain and related health problems.
How to Reduce UPF Intake
Reducing UPFs doesn’t mean cutting them out completely—it’s about making more informed choices and prioritising whole, nutrient-dense foods. Here are some tips to try:
1. Buy More Whole and Minimally Processed Foods
Choosing single-ingredient foods such as fresh vegetables, whole grains, and lean proteins can help reduce reliance on UPFs.
2. Check Food Labels
- If the ingredients list is long and includes multiple additives you don’t recognise, it’s likely a UPF.
- While not all UPFs are unhealthy, it’s best to consume them in moderation.
3. Make Simple Swaps
Making small swaps each day can make a big difference over time. Try swapping:
- Flavoured yoghurt for plain yoghurt with fresh fruit and a drizzle of honey
- Packaged granola bars for a handful of nuts with dried fruit
- Sugary cereals for porridge oats or overnight oats
Feeding a Family: Practical Advice for Parents
Parents and carers play a key role in shaping children’s eating habits and overall health. This includes making informed choices about popular products like energy drinks*, which older children may request. Leading by example is essential—focusing on whole, minimally processed foods while enjoying family mealtimes together can help set positive habits from an early age. Encouraging children to get involved in cooking can also foster a healthy relationship with food.
When it comes to ultra-processed foods (UPFs), especially those with lower nutritional value, it’s helpful to avoid labelling them as “bad.” Instead, explain that some foods are best enjoyed occasionally, while others provide the nutrients our bodies need more regularly. The goal is to create a balanced, positive approach to food rather than instilling fear or guilt.
For many parents, concerns around UPFs can feel overwhelming—especially when dealing with picky eaters or food allergies. Remember, there’s no single “perfect” way to eat. What matters most is the overall pattern of eating over time. Encourage children to eat a variety of foods, including their five a day (think “eat the rainbow”!), and make small, realistic changes to family meals as you go. If you have specific concerns, consider speaking with a dietitian or a registered nutritionist who specialises in children’s nutrition for tailored advice.
*Recent studies have shown the negative consequences of consuming energy drinks, including anxiety, stress and physical-health concerns. As a result, these products should not be given to children or teenagers. No-added-sugar squash mixed with sparkling water can be a healthier alternative to fizzy drinks.
Final Thoughts
Understanding UPFs is about balance, not restriction. Rather than eliminating all UPFs, focus on making better choices where possible and prioritising whole, minimally processed foods in your diet. Small, consistent swaps can have a big impact on long-term health.
