7 UPFs you should avoid at all costs

Another day, another article about the dangers of processed foods, known as UPFs. These are foods that are rarely found in the home kitchen, such as emulsifiers, additives, flavors and refined oils.

Last week, the UK’s National Diet and Nutrition Survey revealed that British teenagers can get two-thirds of their calories from UPF. Then research at the Alzheimer’s Association International Conference linked regular consumption of highly processed red meat, such as bacon, sausage, salami and hot dogs, with a higher risk of developing ‘ dementia’ later in life.

Although Ro Huntriss, nutritionist and founder of Fertility Dietitian UK, cautions against putting food on the menu completely. “Although some UPFs can be high in calories and low in nutritional value, I tend to avoid telling people to avoid such foods altogether.

“Although in an ideal world, we would eat only because of proper nutrition, in reality it is not like that. People eat for a number of reasons beyond health and nutrition, including festive occasions or just because they like the taste of food, and that’s okay. It is true that most of us should eat with proper nutrition and with our health in mind, but in part we may eat for the enjoyment of what it may bring. ”

And Simon Edwards, Lift and Fill’s in-house registered sports nutritionist, agrees. “Identifying the ‘worst’ foods is not easy. The key factors are portion size and frequency of consumption.”

But it’s time to study the labels every time you shop, so we asked the experts to tell us if we can monitor them before we put them in our baskets.

1. Strong drinks

Every expert I talk to warns against overconsumption of alcoholic beverages. “If all families could switch to one formula, it would be far from these drinks,” says pediatric nutritionist Lucy Upton. Nutritionist Priya Tew, director of Dietitian UK, says: “Some of the UPFs I used to keep as indulgences rarely included energy drinks. These are usually high in sugar and caffeine. If you like them, have them every now and then but generally the supermarket versions are not needed every day. ”

“My philosophy is that we shouldn’t demonize any food,” Tew continues. “I don’t think it’s possible for everyone working to cut out all UPFs and we don’t need to because the ingredients in these foods are confusing. Instead, I think we we need to pay attention to what we eat, the proper nutrition in it and to limit our portions and the frequency of other foods.”

2. Highly processed red meat

“Processed red meat is already known to have long-term health risks, for example colon cancer, but it can also be high in salt and fat,” says Upton. both of which should be carefully measured in children,” says Upton.

“The worst foods depend on the average meal size,” says Edwards. For example, a small pepperoni pizza a week is fine. However, a large pepperoni pizza contains almost four times the recommended amount of saturated fat for a man, 50 percent more than the recommended daily intake of salt, and very little fiber.

Heck’s sausages are 97 percent meat and provide a quarter of the daily recommended salt intake, 286 calories per two sausages, and just 0.1g of sugar. “In contrast, Tesco’s two best pork, cheddar and onion sausages are 75 per cent pork, 524 calories, half the recommended salt intake and 5g of sugar.”

Edwards recommends an 80/20 diet, which means eating 80 percent of your daily calories from whole foods, and accepting that the remaining 20 percent may be out of processed foods, something the NHS Eatwell Guide advises to achieve overall balance.

3. ‘Plastic’ cheese slices

Tew says: “If there is a food you really like, don’t think you have to give it up completely.” “However we need a normal diet, too. ‘Plastic’ cheese is usually 60 per cent cheese and very salty. Instead, use regular cheddar that has been seasoned or tainted. .” These slices are usually made by melting different cheeses together and adding emulsifiers.

Lily Keeling, registered Green Chef nutritionist, says: “Plastic cheese that is often bought in bulk for BBQs is highly processed.” “Cheese itself is generally considered a processed food, however it has many benefits for you such as protein and calcium, and it can be fermented and contains beneficial bacteria. I encourage people to use this in moderation. ”

4. A very tasty breakfast cereal

Tew advises: “Some of the best breakfast cereals are the ones that are rarely eaten. “Why not combine them with whole grains as a topping?”

Action on Sugar, which calls for the removal of child-friendly packaging on sugary products, names some of the worst cereals as Lidl Crownfield Choco Hazelnut Pillows, Nestlé Lion Caramel & Chocolate Cereal, and Aldi Harvest Morn Honey Nut Crunchy Cornflakes.

5. Slushys, especially for children under 4 years old

Not only do these not provide proper nutrition for children, but they also contain a compound called glycerol/glycerin, which, if consumed in large quantities or excessively for underweight children, e.g. , who are less than four years old, can cause glycerol intoxication,” he explains

Lucy Upton. “Symptoms are simple [of glycerol intoxication] include headache, nausea, abdominal pain and/or diarrhea. However, high levels of food consumption can cause symptoms of low blood sugar (hypoglycaemia), loss of consciousness, requiring urgent medical attention – in fact many parents have probably seen reports variety of news about this in the last 12 months.

6. Sugary drinks and alcoholic beverages

Upton warns: “These drinks provide no nutritional benefit and can cause you to not eat other foods. “High levels of caffeine in some things can affect children’s behavior, heart and sleep. Although caffeine is the highest in energy drinks, drinking large amounts of drinks such as Coke can also have an effect.

Just half a can of the popular energy drink provides 27.5 grams of sugar, which is almost the upper limit of the recommended daily intake for an adult, let alone a child or teenager. .”

7. Instant soups

“This is a tricky one,” says Keeling. “Bulk soups are often loaded with sodium, which can have a negative effect on your health if consumed in large quantities. Avoid canned or dried soups and go for refrigerated ones instead. as these are often very polite.

But ready-made soups are made with whole ingredients and fewer preservatives. They are refreshing and contain more vegetables and fiber than instant soups.