Healthy eating in everyday life: How to integrate whole foods and UPFs

Healthy eating in everyday life: How to integrate whole foods and UPFs

The discussion about ultra-processed foods (UPF) is increasingly taking up space in the health debate. Nutritionist Nichola Ludlam-Raine has made it her mission to educate and show how you can find a healthy balance between enjoyment and a healthy diet. Their message is clear: It is possible to consume UPFs occasionally without endangering your health.

Understand the importance of UPFs

The term ultra-processed food refers to products that contain ingredients not found in a regular kitchen. These highly processed foods are suspected of increasing health risks. In various studies, they have been linked to a variety of health problems, including diabetes, Alzheimer's disease and cardiovascular disease. However, Ludlam-Raine emphasizes that the key is not in abstinence, but in the choice of food.

The focus on whole foods

In her book, How Not to Eat Ultra-Processed, which will be published in the UK and Germany on July 18, she explains how consumers can label and better understand food. Ludlam-Raine recommends choosing as few processed foods as possible and focusing on wholesome products. “It's about incorporating the good into your diet rather than just focusing on avoiding unhealthy foods,” she adds.

An example from everyday life

To show people how to eat healthily, Ludlam-Raine describes a normal day in her diet. She starts with oatmeal, which she prefers to prepare in its whole form rather than instant versions. “Choosing the right ingredients is crucial,” says Ludlam-Raine. “Another healthy snack is dried fruit with nuts or a piece of fruit with cheese.”

Make informed decisions

A practical example of their philosophy is lunch. She often turns to sourdough bread, which, when made with pure flour, water and salt, contains no UPFs. “You should always check the ingredients list,” she emphasizes. “If the bread doesn’t contain any harmful additives, it’s a good choice.” She usually combines her bread with hummus or avocado, which should also be as minimally processed as possible.

Healthy desserts and snacks

Another important point in Ludlam-Raine's approach is how to frame snacking. She recommends looking for snacks that are made from whole foods. “Chocolate-covered nut bars may be a better choice than traditional chocolate bars because they are more nutrient dense,” she explains.

Conclusion: Balance is key

Ludlam-Raine supports a healthy lifestyle that promotes conscious handling of food, but also leaves room for enjoyment. She encourages people to learn more about the foods they consume so they can make informed decisions. "There's no need to avoid ultra-processed foods entirely, as long as you enjoy them in moderation and stick to mostly whole foods," she concludes.