Simple Steps for Healthier Eating Habits
Ultra-processed foods (UPFs) are everywhere, from breakfast cereals to lunchtime sandwiches and even weekend takeaways. These foods undergo extensive processing and contain ingredients you wouldn’t typically use at home.
A study published in the British Medical Journal (BMJ) found that high UPF intake is linked to a 50% higher risk of cardiovascular disease-related death, a 48% increased risk of anxiety and mental health disorders, and a 12% greater risk of type 2 diabetes.
Understanding the Impact of UPFs
Melissa Hemsley, a chef and food writer, highlights the growing concern among medical professionals about UPFs. Many people are unaware of how many UPFs they consume, as these foods are not always easy to spot. While sweets and fizzy drinks are obvious, packaged smoothies, protein bars, stock cubes, and bottled sauces are also UPFs.
Convenience vs. Health
Hemsley believes that the convenience factor is a major reason people consume so many UPFs. “We’re all busier and more stressed than ever, and our mental and physical health is poorer as a result,” she says. To help people reduce UPFs, Hemsley offers easy and convenient whole food recipes in her new cookbook, “Real Healthy.”
Tips for Reducing UPFs
- Identify Tricky Spots
- Many people struggle with breakfast and lunch, often opting for convenient UPFs.
- Hemsley suggests focusing on these meals with easy, healthy recipes like berry almond butter overnight oats or sweet potato, chickpea, and avocado salad.
- Stock Up on Long-Lasting Ingredients
- Keep frozen vegetables on hand, such as leafy greens, berries, edamame beans, peas, sweetcorn, and mixed vegetables.
- Have a variety of canned beans for quick meals.
- Meal Prep with a Base Component
- Prepare a versatile sauce that can be used in multiple dishes throughout the week. A tomato-based sauce with red lentils can serve as pasta sauce, soup, or a base for shakshuka-style eggs and stews.
- Eat More Mindfully
- Pay attention to how different foods affect your mood and energy levels. Eating whole foods can improve concentration, mood, and overall well-being.
Practical Recipes
- Breakfast: Berry almond butter overnight oats, green beans on toast.
- Lunch: Sweet potato, chickpea, and avocado salad with tahini dressing.
- Dinner: Harissa chicken with potato wedges, one-pot lasagna, or puttanesca bean gratin.
Reducing UPFs in your diet can improve your health and well-being. By following Melissa Hemsley’s tips and incorporating whole foods into your meals, you can make healthier choices without sacrificing convenience.
References:
- British Medical Journal (BMJ) study
- Insights from Melissa Hemsley
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