The experts: dietitians on 20 ways to cut down on UPFs while still eating what you love

Ultra-processed foods are everywhere – but a few small tweaks to your diet can minimise the damage they cause. Here’s how to go about it

More than ever, we worry about the dangers of eating ultra-processed foods (UPFs). Is there a safe level of UPFs to have in your diet? And can an occasional bag of crisps ever be OK? Dietitians share the small swaps that will make big changes to your health.

1. Understand what processed foods actually are
“UPFs have undergone significant modification and processing from their original form,” says Charlie Watson, a Caversham-based NHS dietitian and author of the book Cook Eat Run. “They often contain a large number of ingredients, many of which you may not recognise, including stabilisers, preservatives, artificial colours and flavours.”

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