Understanding UPF’s

What are UPF’s?

There isn’t one official definition of an ultra-processed food (UPF), but the term is generally used to describe foods that have been heavily processed or changed from their original form. This is often done to improve things like taste, texture, convenience, or how long the food lasts on the shelf.

What’s the difference between processed and ultra-processed foods?

The difference mainly comes down to how much the original food has been changed. Processed foods have been altered in some way, such as being frozen, canned, or pasteurised. These processes can help keep food safe, make it last longer, or make it easier to prepare. Some processed foods may also include added ingredients like salt, sugar, or flavourings.

Ultra-processed foods, on the other hand, are usually more heavily changed. They often contain multiple added ingredients, including things you wouldn’t typically use at home, to improve taste, texture, or shelf life.

Do UPF’s put our health at risk?

Not all processed foods are unhealthy, and many can still be nutritious and part of a balanced diet. It’s about making a mix of choices rather than avoiding foods completely. Some everyday processed foods that can be good options include:

• Wholegrain bread, wraps, or bagels for sandwiches and lunches
• High-fibre breakfast cereals or porridge oats
• Tinned beans, chickpeas, or lentils
• Frozen vegetables and fruit
• Frozen fish, or chicken for simple dinners
• Yoghurts (including low-sugar options)
• Pre-grated cheese or sliced meats for quick meals

These foods can make eating well easier, especially when you’re busy with school, college, or social life. The key is balance- trying to include a variety of foods like fruits, vegetables, proteins, and wholegrains alongside more processed options.

The journey from whole food to UPF:

Potato → Ultra-processed food

• Whole food: A fresh potato
• Processed: Washed, peeled, and cut into chips, then frozen (e.g. oven chips)
• More processed: Chips or wedges with added salt, oil, and flavourings
• Ultra-processed: Packaged crisps or flavoured snack chips with added ingredients like artificial flavourings, colourings, and preservatives

You can get more information via these links:

Eating a balanced diet – NHS

Healthier Families – Home – NHS