Niamh Dunne

What are Ultra-Processed Foods (UPFs)? Written by Freya Torkildsen Introduction  When looking for dietary advice, the phrase ‘avoid ultra-processed foods’ is often thrown around as one of the rules for having a healthy diet, but what does that actually mean? And are all processed foods really that bad for our health?  Ultra-processed foods, in particular, have become a growing concern in public health. Regularly consuming these foods has been linked to poor overall diet quality and an increasing number of negative health issues; therefore, they are an important topic to understand in today’s food environment.  What are Ultra-Processed Foods?  Ultra-processed foods (UPFs) are foods which contain a formulation of ingredients, typically created via a series of industrial processing techniques to create a product which bears little resemblance to the original ingredients. In other words, UPFs contain one or more ingredients that wouldn’t be found in your kitchen, such as chemical based preservatives, emulsifiers, sweeteners and artificial colours and flavours (Coulson, 2025).  Examples of UPFs may include sweetened breakfast cereals, energy drinks, ready meals or sweets. These foods are often very convenient, palatable and widely available, which helps explain why they make up a substantial portion of people’s diets.  However, it’s important to recognise that food processing itself is not inherently harmful. In fact, many food processing techniques play important roles in food safety, nutrition and affordability. For example: (Food Standards Agency, 2024) Processing can also improve a food’s taste and texture, increase its shelf life and make food more affordable and accessible. Understanding the difference between necessary processing and ultra-processing is key.  Ultra-processed Foods vs Processed Foods  The terms ‘processed’ and ‘ultra-processed’ are used to describe how a product has been made rather than how healthy it is.  According to the Department of Agriculture, processed foods are any raw agricultural commodities altered from their original state. This includes, washing, cutting, heating, canning, freezing, packaging etc. For example, pre-washed, peeled and chopped carrots are an example of a product which has been processed. While processing includes these basic steps, foods are considered ultra-processed when they contain preservatives, flavourings and food additives.  The Nova food classification system defines food into four categories ranging from least to most processed: (Harguth, 2024) Why Ultra-Processed Foods Aren’t All ‘Bad’ for Us UPFs are typically portrayed as something we should avoid entirely, but the reality is far more nuanced. Not all processed foods or even all UPFs are inherently harmful. In fact, many foods that support a healthy diet undergo some degree of processing.  Several everyday staple foods fall into this category:  These products demonstrate that processing in itself isn’t the issue, and in many cases they help to address nutritional gaps and increase accessibility.   When UPFs become problematic UPFs become problematic when they dominate the contents of our diet. Recent evidence indicates that UPFs contribute to approximately 50% of total dietary intake in children, highlighting how prevalent these products have become within modern eating patterns (Warrender, 2024). Foods with poor nutrient density, high sugar and fat contents in excess are when health issues can arise.  Being selective about the types of processed foods we choose can make a meaningful difference. For example: A Balanced Approach is More Realistic than Total Avoidance  Completely avoiding UPFs is neither practical nor necessary. A more sustainable approach is to prioritise balance and moderation. Overly restrictive rules can lead to cycles of guilt surrounding food, bingeing or yo-yo dieting, whereas flexible, more informed choices can support long-term healthy dietary patterns. Read our blog on ‘Ditching Diets – Why Dieting Is Designed To Fail’ The UK’s Eatwell Guide (pictured below) reflects this approach. It emphasises limiting foods and drinks high in fat, sugar and or salt, many of which fall into the UPF category. By following these guidelines, we are also likely to reduce the amount of UPFs we are consuming without eliminating them entirely from our diet (Food Standards Agency, 2024) (GOV.UK, 2016) Conclusions  UPFs cover a wide and varied group of food products. While some UPFs are unhealthy and may not hold high nutritional value, others can still form part of a balanced diet. For example a ready meal high in saturated fat or salt is classed as Ultra-processed, but so is a shop-bought wholegrain loaf of bread, a food which can contribute positively to dietary intake.   Rather than focusing on eliminating all UPFs, a more realistic and evidence-based approach is to consider overall dietary patterns. Increasing mindful food choices and aligning eating habits with supported guidance such as the Eatwell Guide provides a practical reality for improving diet quality without unnecessary restriction. If you want further support and accountability, speak with a Registered Nutritionist or Dietitian. References Coulson, M. (2025). What Are Ultra-Processed Foods? | Johns Hopkins Bloomberg School of Public Health. [online] Johns Hopkins Bloomberg School of Public Health. Available at: https://publichealth.jhu.edu/2025/what-are-ultra-processed-foods [Accessed 7 Jan. 2026]. Food Standards Agency (2024). Ultra-processed Foods | Food Standards Agency. [online] www.food.gov.uk. Available at: https://www.food.gov.uk/safety-hygiene/ultra-processed-foods [Accessed 7 Jan. 2026]. Gov.UK (2016). The Eatwell Guide . Gov.UK. Available at: https://www.gov.uk/government/publications/the-eatwell-guide [Accessed 10 Jan. 2026]. Harguth, A. (2024). What you should know about processed foods. [online] www.mayoclinichealthsystem.org. Available at: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/processed-foods-what-you-should-know [Accessed 8 Jan. 2026]. Warrender, E. (2024). A new study shows ultra-processed food makes up 59% of children’s food. [online] Open Access Government. Available at: https://www.openaccessgovernment.org/a-new-study-shows-ultra-processed-food-makes-up-59-of-childrens-food/183825/ [Accessed 12 Mar. 2026]. 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Nutrients That Support Immune Function Written by Freya Torkildsen  Introduction  What we eat has a powerful impact on our health, and the nutrients within our food play a key role in supporting our bodily functions. As we progress through the winter months and cold and flu season peaks, being more mindful of the nutrients we consume becomes increasingly important, as they can help support our immune health. When we don’t get enough of these nutrients, there is an increased risk of disease and infections due to an ill-functioning immune system (Munteanu and Schwartz, 2022). Key nutrients for a healthy immune system  There are several key vitamins and minerals which play a crucial role in supporting immune function, helping the body defend itself against infection and illness. These key nutrients include:  These vitamins and minerals play an important role in keeping your immune system strong. They help your body produce and support immune cells, reduce inflammation, and protect your cells from damage caused by oxidative stress – a natural process that can harm cells over time (National Cancer Institute, 2011). When oxidative stress builds up, it may contribute to long-term health problems. By helping to keep this process in balance, these nutrients support your body’s ability to fight off infection and stay well (British Heart Foundation, 2020; National Institutes of Health, 2023). How can you incorporate these into your diet? Vitamin A : Cheese, Eggs, oily fish (such as salmon, sardines, trout, or mackerel), fortified low-fat spreads B Vitamins :  Pork, Poultry, Peanuts, soya beans Broccoli, brussels sprouts, leafy green vegetables (such as cabbage, kale, and spinach), peas Meat, fish, milk, cheese Vitamin C : citrus fruit, peppers, strawberries, blackcurrants Vitamin D :   The body creates Vitamin D from direct sunlight on the skin outdoors; therefore, supplementing 10mcg daily is the most effective way to reach the daily recommendations.   However vitamin D is also found in a small number of foods:  oily fish, red meat, egg yolks, fortified foods (such as some fat spreads and breakfast cereals) & liver  Copper : Nuts, Shellfish, offal Iron : Liver, red meat, beans, nuts Selenium : brazil nuts, fish, meat, eggs Zinc : Meat, shellfish, dairy foods, bread (NHS , 2020) 4 recipes to help incorporate these nutrients into your diet The recipes below are designed to help you easily incorporate the key vitamins and minerals that support a healthy immune system into your everyday diet.  Sweet Potato & Lentil Soup  This nutrient-dense soup is packed with a variety of vitamins and minerals that contribute to immune function:  You can find the full recipe here Thai Spiced Butternut Squash Soup For those who prefer a bit more spice, this soup is also packed with a variety of nutrients which contribute to a healthy immune system:  You can find the full recipe here Salmon, lemony asparagus, roasted vegetables and mash This colourful, nutrient rich bowl provides a large range of essential immune boosting nutrients: You can find the full recipe here Roasted salmon with sesame & cannellini beans This hearty meal provides a rich mix of immune boosting ingredients:  You can find the full recipe here Conclusion The amount and type of nutrients we consume are directly linked to the health of our immune system; a weakened immune system may be connected to inadequate nutritional intake.  It’s crucial to include these vital vitamins and minerals for immune support if you want to ensure your immune system continues to be an optimal environment for preventing illness and infection. Reference list British Heart Foundation (2020). Boosting immunity. [online] Bhf.org.uk. Available at: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/boosting-immunity [Accessed 2 Feb. 2026]. Munteanu, C. and Schwartz, B. (2022). The Relationship between Nutrition and the Immune System. Frontiers in Nutrition, [online] 9(1), pp.1–23. doi:https://doi.org/10.3389/fnut.2022.1082500. National Cancer Institute (2011). Oxidative Stress. [online] www.cancer.gov. Available at: https://www.cancer.gov/publications/dictionaries/cancer-terms/def/oxidative-stress [Accessed 14 Feb. 2026]. National Institutes of Health (2023). Office of Dietary Supplements – Dietary Supplements for Immune Function and Infectious Diseases. [online] ods.od.nih.gov. Available at: https://ods.od.nih.gov/factsheets/ImmuneFunction-HealthProfessional/ [Accessed 2 Feb. 2026]. NHS (2020). Overview – Vitamins and minerals. [online] NHS. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/ [Accessed 2 Feb. 2026].

Ditching Diets – Why Dieting Is Designed To Fail  Introduction  The New Year often marks a fresh start, where many of us set New Year’s resolutions, whether that’s picking up a new hobby or aiming to lose weight. It’s typically a time when we tend to become more aware of our eating habits, often influenced by post-festive guilt. As a result, many people begin the year by starting a new diet. However, as the new year unfolds and diets take centre stage, it’s important to recognise that they aren’t a reliable solution for the long term. Despite the abundance of weight loss programmes available, success rates remain discouraging, with around half of individuals regaining the weight they lost within two years, a cycle commonly referred to as yo-yo dieting.  Weight gain typically results from a combination of high-calorie foods rich in fats and sugars and large portion sizes alongside sedentary behaviours. Most diets attempt to address these factors by promoting lifestyle change, such as reducing overall calorie intake, limiting processed foods and alcohol and increasing fruit and vegetable intake.  Diet Failure  Despite various diet methods offering significant weight loss potential, long-term weight maintenance proves challenging, resulting in weight regain. In pursuit of results, individuals turn to a wide range of approaches, including detox or cleanse diets, ketogenic and low-carbohydrate diets, intermittent fasting and weight-loss supplements.  Weight loss studies found that within two years, over 50% of the weight lost was regained, and by five years, it was over 80% (Khattab, 2024).  Consequently, unsuccessful weight loss attempts can lead to a decline in obesity treatment-seeking behaviour, with many viewing weight loss efforts as futile. Why/How diets fail  Most diets appear to be successful in the short term because they focus on reducing calorie intake, resulting in initial weight loss. However, maintaining this weight loss over time is far more difficult.  The brain perceives weight loss as a threat to survival, prompting it to lower metabolism and increase hunger (Khattab, 2024). Drastically reducing calorie intake also results in increased fat storage and muscle loss (Khattab, 2024). This effect is amplified with extreme diets, where weight tends to be regained more rapidly with a higher fat percentage.  Factors that contribute to diet failure include:  How dieting makes people feel  Dieting often affects more than just eating habits as it can significantly impact how individuals feel about food, their bodies and their self-worth. Societal norms surrounding body weight and food can put pressure on individuals to conform to unrealistic body standards which can, in turn, negatively influence dieting outcomes and increase vulnerability to disordered eating behaviours.  For many people, dieting is closely associated with low self-esteem, guilt and mood fluctuations. Comfort eating is a common coping mechanism during periods of emotional distress; however, dieting can intensify these issues. When dieting goals are not met, individuals may experience disappointment and feel like they have failed, blaming themselves, further increasing stress and reinforcing emotional eating behaviours.  Over time, these repeated cycles of restriction and guilt can lead to the development of disordered eating patterns, especially when restrictive food rules are normalised. Dieting also reduces the enjoyment of eating, making it feel stressful or even scary, with certain foods labelled as forbidden and shameful. It can also create issues in people’s social lives; eating out with friends and family can become a trigger for anxiety, and loss of hunger cues from restrictive eating behaviours can influence family meal times (Van and Van, 2022).  It’s important to recognise that there is no one-size-fits-all approach to dieting. Factors such as food preferences, metabolic differences and lifestyle demands play a significant role in determining what is sustainable and supportive of long-term well-being. Therefore, when dietary approaches are not met with the anticipated results, it’s important not to feel disheartened.  Alternative approaches to dieting  Diet failure isn’t purely a result of personal barriers but a predictable response to food restriction. Understanding the biological, psychological and social barriers to long-term weight loss allows for more compassionate, sustainable approaches to health that move beyond diet culture altogether.  Adopting mindfulness-based approaches to eating can help to change your eating habits more sustainably and, as a result, contribute to weight management.  Mindful eating is an approach to food that focuses on being fully present while you’re eating. It aims to increase your awareness of your thoughts, senses and feelings during and after eating. Research has shown that mindful eating can help to regulate appetite, aid digestion, and make eating a more enjoyable experience, as well as support emotional eating habits.  How can you eat more mindfully?: For more information and tips, read my previous blog on mindful eating vs intuitive eating (BDA, 2020) Setting realistic goals while still enjoying the foods you love in moderation is essential for long-term success. Combining familiar food favourites with new foods can make dietary changes feel more manageable and increase engagement with healthier eating patterns. Social support from family and friends also plays a key role in sustaining these changes.  Conclusion  As we enter the New Year, it is essential that we focus on shifting our focus away from diet culture and more towards flexible, mindful approaches that can ensure weight loss while supporting both physical and mental well-being. By setting realistic goals, enjoying food in moderation and focusing on sustainability rather than restriction, individuals are more likely to achieve long-term intended health benefits without the harmful cycle associated with dieting. Written by Freya Torkildsen Reference list Aleksandra Bojarczuk, Egorova, E.S., Dzitkowska-Zabielska, M. and Ahmetov, I.I. (2024). Genetics of exercise and diet-induced fat loss efficiency: A systematic review. Journal of Sports Science and Medicine, [online] 23(1), pp.236–257. doi:https://doi.org/10.52082/jssm.2024.236. BDA (2020). Mindful Eating. [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/mindful-eating.html [Accessed 19 Dec. 2025]. Dvorak, T. (2025). Why Diets Are Destined to Fail and How to Break the Cycle. [online] University of Utah Health | University of Utah Health. Available at: https://healthcare.utah.edu/the-scope/health-library/all/2025/01/why-diets-are-destined-fail-and-how-break-cycle [Accessed 18 Dec. 2025]. Khattab, R. (2024). Weight Loss Programs: Why Do They Fail? A Multidimensional Approach for Obesity