Navigating life without ultra-processed foods can feel a little overwhelming at first—but it doesn’t have to be.

It takes time, a bit of curiosity, and a few small changes to start seeing a big difference. You absolutely don’t have to give up your favourite meals—and it’s okay to take it slow. Below are a few things I’ve learned along the way, in the hope they help you too.

Ultra-processed foods can be identified using several clues. While there are no health warnings specifically for ultra-processed foods in the UK, you can look out for a few of the biggest indicators:

1. Start by looking at labels.

   Ultra-processed foods often give themselves away with long ingredient lists—especially if you spot things you don’t recognise. If there’s high-fructose corn syrup, hydrogenated oils, hydrolyzed proteins or unfamiliar additives, there’s a good chance it’s ultra-processed.
   

2. Be mindful of clever packaging.

   Health claims like “high in fibre” or “a source of protein” might seem reassuring, but they’re often a sign you’re dealing with a product that’s been overworked—engineered to tick boxes rather than nourish.
   

3. Processed isn’t always bad—but ultra-processed is different.

   It’s important to remember that “processed” doesn’t mean “bad.” Most of what we cook is technically processed. Making soup from carrots, onions and stock? That’s processing. Turning cream into butter by blending and adding salt? That’s processing too. It’s the ultra part—where ingredients are heavily modified or created in labs—that we want to step away from.
   

4. Take your time, and replace bit by bit.

   You don’t need to do it all overnight. I certainly didn’t. I started small—swapping out bread, butter and cereal. Once I cracked those and found recipes or brands I trusted, I moved on to the next thing. My rule was simple: as we ran out of something, I looked for a homemade version or a better shop-bought alternative.
   

5. Don’t assume premium means better.

   This one surprised me the most. I used to think the fancier the label, the better the product. But I was wrong. One example? Cream cheese. My children loved it, and we used to buy Philadelphia. But it’s full of additives. Aldi’s own-brand version, which costs half the price, is actually free from ultra-processed ingredients. Go figure!
   

6. Choose whole foods where you can.

   Fresh or frozen fruits and vegetables are great—they’re minimally processed and full of nutrients. Wholemeal bread, pasta and flour are better choices than white alternatives, which often go through bleaching or refining. As for tinned goods—I don’t tend to use them, purely because I’m not keen on the taste or smell. But if you do, just check the label. Look for versions in water or vinegar, and steer clear of added sugars or preservatives.

And most importantly… be kind to yourself.

There will still be dinners out, takeaways, birthdays, and glasses of wine with friends. That’s real life. Don’t let this way of eating become a pressure—it’s about making better choices where you can, and learning as you go. Every small change is still a change.