Processed Foods

Processed Foods

What Are Processed Foods? Processed foods are any foods or drinks that have been changed in some way during their preparation. Most of the foods we eat are processed in some manner.

Why Process Foods? Processing can help to:

• Make foods safe: For example, milk is pasteurized to kill harmful bacteria.

• Prepare foods for use: Like pressing seeds to create oil.

• Preserve foods: Such as canned or frozen items that last longer.

• Change flavor: By adding salt or sweeteners.

• Create ready-to-eat meals and snacks.

Ultra-Processed Foods (UPF) Some processed foods are called ultra-processed foods. These foods go through even more processing and often contain ingredients you wouldn’t normally have at home, like preservatives and artificial sweeteners.

Examples of Ultra-Processed Foods:

• Sweetened drinks

• Crisps

• Packaged cakes and biscuits

• Ice cream

• Sweets and chocolate

• Some ready meals

• Packaged meat pastries like pies and pasties

Processed Foods in a Healthy Diet

Not all processed foods are unhealthy, but many ultra-processed foods can be high in calories, saturated fat, salt, or sugar.

Eating too many calories, saturated fats, and sugars, while not getting enough fruits, vegetables, and fiber, is not good for your health. Diets high in ultra-processed foods are linked to a higher risk of health issues like obesity, type 2 diabetes, and heart disease. It’s unclear if these foods are unhealthy because of the processing itself or the high levels of calories and unhealthy ingredients they contain.

Eating a lot of processed and red meats can also increase the risk of bowel cancer.

Some ultra-processed foods can fit into a healthy diet, like wholemeal bread, wholegrain cereals, and baked beans.

Recommendations: Most people would benefit from eating fewer ultra-processed foods that are high in saturated fats, salt, or sugar. These foods are not essential and should be enjoyed less often and in smaller amounts.

A healthy diet includes plenty of fruits, vegetables, and wholegrain or higher fiber starchy foods, such as wholewheat pasta, brown rice, and oats. For more guidance, check the Eatwell Guide.

Food Labels on Processed Foods

Reading food labels can help you choose healthier processed options by checking the calorie count, saturated fat, salt, and sugar levels.

Most packaged foods have nutrition information on their labels. Some labels even use color coding to indicate if the food is high or low in fat, saturated fat, salt, or sugar.

If you’re pregnant, be sure to check what foods to avoid.

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