Mark Lawrence, a professor at Deakin University and an expert on ultra-processed foods (UPFs), points out a tough reality: avoiding these foods is challenging. Australia, like the U.S. and U.K., ranks high in UPF consumption, which is linked to several chronic diseases.
Dr. Mathilde Touvier, another expert, emphasizes the urgent need to cut down on UPFs. They have strong ties to conditions like cardiovascular disease, type 2 diabetes, depression, and obesity. According to research, about 60% of packaged foods in Australia fall into the UPF category, complicating the battle for healthier choices.
Dietitian Dr. Eden Barrett suggests small changes rather than an all-or-nothing approach. She encourages people to opt for easier swaps instead of overhauling their entire diet. “We can make gradual changes that feel achievable,” she says.
So, what exactly qualifies as an UPF? These foods often contain industrial ingredients, such as flavors and thickeners, which are not typically found in home kitchens. Foods packed with preservatives might not count as UPFs if they only include common ingredients like citric acid.
Healthy Swaps for Ultra-Processed Foods
Cereals: Most popular breakfast cereals are UPFs. Instead, go for multigrain or whole oats. Oats are minimally processed, and you can customize them with fruits, nuts, or sweeteners.
Plant-Based Milk: Many plant milks are ultra-processed, but some only contain basic ingredients like oats and water. Look for options fortified with calcium and free from unnecessary additives.
Beverages: Soft drinks and sports drinks are often ultra-processed. If you need a change, try 100% fruit juice mixed with water or simply stick to water.
Bread: Pre-sliced bread usually contains emulsifiers. Opt for bread from the supermarket bakery or wholegrain varieties, which offer more nutrients.
Desserts: Ice cream typically contains lots of additives. Consider plain yogurt as a healthier alternative. It’s nutritious and can be flavored with fruits and honey.
Yogurt: Avoid flavored yogurts packed with sweeteners and thickeners. Plain Greek yogurt is a better choice—add your own toppings for flavor.
Snacks: Skip flavored chips and opt for plain salted ones. Flavored varieties often contain extra additives.
Meat: Sausages are usually highly processed. Instead, choose lean, minimally processed meats, or consider options like lentil patties.
Crackers: Many crackers have hidden additives. Look for those with simple ingredients—like flour and salt.
The shift from ultra-processed foods can feel daunting, but experts suggest focusing on small, manageable changes. Making one swap at a time can lead to a healthier lifestyle without feeling overwhelmed.
For deeper insights, you can refer to the Australian Dietary Guidelines for a comprehensive overview of healthy eating practices.
