New Year, New You: Ditch Ultra-Processed Foods This January

Ready to start the year on a healthier footing but feeling overwhelmed at the thought of overhauling your entire diet? The good news is, you don’t have to do it all at once. By gradually moving away from ultra-processed foods (UPFs) and focusing on fresh, whole ingredients—beginning with your morning meal—you’ll lay the foundation for lasting change.

Just a few simple swaps and habits can make all the difference, helping you build healthier routines that are far more likely to stick. Here’s how to get started and keep going, one step at a time.

What Are Ultra-Processed Foods (UPFs)?

Ultra-Processed Foods are items primarily created through industrial processing and often include additives, preservatives, and flavour enhancers. Common examples include crisps, sugary cereals, pre-packaged meals, and fizzy drinks. Although they can be convenient when life is hectic, these products are typically:

• Low in essential nutrients
• High in “empty calories” (excess sugar, salt, or unhealthy fats)
• Packed with unpronounceable ingredients you wouldn’t use at home

Recommended Reading

How To Identify Ultra Processed Foods

Common UPF Ingredients

FAQs

Why Go UPF-Free This January?

• Nutrient Boost: Reducing UPFs means prioritising foods naturally rich in vitamins, minerals, and fibre.
• Energy Levels: A diet lower in sugar and refined carbs can help stabilise energy and mood—bye-bye midday slumps.
• Long-Term Health: High UPF consumption is linked to obesity, heart disease, and type 2 diabetes. Cutting them down supports better health outcomes in the long run.
• Reset Your Habits: The new year offers a perfect reset button for healthier eating patterns—one meal at a time.

Recommended Reading

Beginners Guide to UPFs

The Slow-and-Steady Approach

Instead of eliminating every UPF at once, focus on one meal. Once you’ve nailed that, you can move on to the next. This prevents overwhelm and makes each small success feel more achievable.

Why Start with Breakfast?

• Morning Mindset: Breakfast often sets the tone for the rest of the day. A good start can lead to better choices later.
• Immediate Wins: It’s easier to track and tweak just one meal than an entire day’s menu.

Begin with Breakfast

Identify Your Biggest UPF Culprit

Are you regularly eating sugary cereals, sweetened yoghurt pots, or packaged breakfast bars? These products often contain hidden sugars, additives, and artificial flavours.

Find Simple, Whole-Food Options

Porridge Oats
Cook your oats with dairy or plant-based milk (make sure your plant-based option is UPF-free), then add bananas, cinnamon, or nut butter for natural sweetness. If you’re not strictly avoiding sugar, a sprinkle of sugar and cocoa powder can offer an occasional “chocolate porridge” treat. Oats are quick to prepare—just two minutes on the stove.

Homemade Muesli
Combine oats, nuts, seeds, and dried fruit in a container. Serve with milk or yoghurt for a simple, balanced start to your day.

Savoury Twist
If sweet breakfasts aren’t your thing, consider scrambled eggs (if not vegan) or a tofu scramble with vegetables.

Toast
Choose a loaf that’s free from ultra-processed ingredients (UPF-free bread options can be found here), then top toasted slices with jam, nut butters, or both. If you usually just have margarine on toast, swap for butter instead. A personal favourite for me is almond butter drizzled with honey.

Quick Tip: Short on time? Prep overnight oats: Mix oats, milk and your choice of toppings in a jar before bed. By morning you’ll have a ready-to-go breakfast waiting for you.

Essential Tips for a Seamless Transition

Once you’re taking steps to clear out ultra-processed breakfast options, these strategies can help reinforce your new routine:

• Plan Ahead
  Make a weekly or fortnightly plan of what you’ll eat for breakfast (and lunch once you get there). Writing it down reduces last-minute “I’ll just grab a sugary cereal” moments.
• Keep Staples in Stock
  Oats, eggs (or tofu), nuts, seeds, and fruit are breakfast superheroes. Having them on hand makes healthier choices automatic.
• Experiment & Adapt
  If plain porridge is too bland at first, jazz it up with cocoa powder, a dash of honey or maple syrup, or mashed banana. Over time, you can adjust sweetness levels to suit your palate.
• Celebrate Wins
  Each day you successfully swap a UPF-heavy meal for a healthier version, acknowledge that achievement. Small steps add up!

Once Breakfast Is Nailed, Focus on Lunch

After a week or two of consistent, UPF-free breakfasts, move on to upgrading your midday meal. Lunch can be tricky if you’re at work or on the go, so planning is key.

Typical Lunch UPF Traps

• Packaged sandwiches (meal deals) with processed bread, meats and sauces
• Instant noodles or microwave meals loaded with additives
• “Healthy” shop-bought salads that often hide high-sugar dressings or preservatives

UPF Free Lunch Ideas

• Leftovers from Dinner
  If you cook a bit extra at dinner, lunch practically makes itself. Reheat or enjoy leftovers cold, depending on the dish.
• Batch Cook
  Batch cook lunch at the weekend and reheat at work.
• Simple Soups
  Make a batch of soup using fresh or frozen vegetables, legumes (beans or lentils), and a simple stock. Store individual portions in the fridge or freezer.
• DIY Wraps or Sandwiches
  Choose a UPF-free bread or wrap, fill with leftover cooked meat, hummus, lean chicken, or tofu. Add crisp lettuce, cucumber, or other salad veg for crunch. Chicken, bacon and avocado makes a delicious sandwich.
• Quick Salads
  • Base: Mixed greens or spinach
  • Protein: Beans, eggs, leftover meat, or tofu (could fry some chicken/bacon as prep too)
  • Toppings: Nuts, seeds, fresh veg, avocado
  • Dressing: Homemade vinaigrette (olive oil, vinegar, mustard, salt, pepper), olive oil

Quick Tip: If making salads in advance, store dressing separately to prevent sogginess.

Ready for Dinner? Keep It Simple, Yet Satisfying

Dinner can be the most complex meal, especially if you have a family or busy schedule. The key is to plan ahead and avoid leaning on ultra-processed ready meals.

UPF Pitfalls at Dinner

• Frozen “ready” meals laden with unpronounceable additives
• Jars of sauce with stabilisers, sweeteners, or excessive salt
• Heavily processed meats like breaded chicken pieces or sausages full of fillers

Smart Dinner Strategies

• Basic Meal Formula: Protein + Veg + Carb
  • Protein: Beans, lentils, lean meats, fish, tofu
  • Veg: Fresh, frozen, or lightly canned (in water)—roast, steam, or stir-fry
  • Carb: Rice, pasta, potatoes (white or sweet), or another grain
• One-Pan Wonders
  Combine protein, veg, and seasoning in a single tray or pot—less washing up, and fewer steps means you’re less tempted to grab a UPF-laden alternative.
• Sauce Solutions
  UPF Free sauces are more and more prevalent. Heinz have a range of sauces such as their Tomato & Basil Pasta Sauce, that have simple non-UPF ingredients, making this easier than it was in the past. You could still make a simple homemade tomato sauce or pesto can top pasta, act as a pizza base, or become a soup. Keep some in the fridge or freezer for easy dinners.

Tip: Try theme nights (e.g., “Meatless Mondays,” “Taco Tuesdays”) for variety without straying into processed territory.

Stock Up on Whole Foods for a UPF-Free Kitchen

Planning your kitchen around whole, minimally processed foods makes healthier choices simpler—no matter the meal. Here’s what to keep on hand:

• Fruits & Vegetables – Go for fresh, frozen, or tinned (in water) to maximise variety. Look for options free from added sugars or flavourings.
• Grains – Whether you prefer brown rice or white, the key is to avoid products with added flavourings or long lists of additives. Plain pasta (white or wholemeal) and porridge oats are also great staples—as long as they’re minimally processed.
• Lean & Plant Proteins – Beans, lentils, tofu, eggs, fish, and lean meats often make it to the table UPF-free. Check labels to ensure no unnecessary preservatives or additives sneak in.
• Healthy Fats – Nuts, seeds, and avocado deliver important nutrients without the industrial processing found in certain spreads or oils.

Quick Tip: Heading to the supermarket with a prepared shopping list helps you avoid impulse buys—often where UPFs slip into your trolley.

Smart Label Reading

Throughout breakfast, lunch, and dinner changes, understanding labels is crucial:

• Short & Recognisable
  Fewer ingredients usually mean less processing.
• Sneaky Sugars
  Beware of items ending in “-ose” (fructose, dextrose) or anything named “syrup.”
• Salt & Additives
  Compare sodium levels across brands and avoid flavour enhancers like MSG or colourings (E100–E199).

Pro Tip: Words like “all-natural” or “healthy” can be misleading. Always check the full ingredient list. Check out list of common UPF ingredients for help.

Still Need More Convenience? Batch Cooking Helps

Once you’ve made progress with each meal, you can batch-cook to save time and money—without sliding back into UPF territory:

1. Cook Once, Eat Twice
   • Prepare large pots of soups, stews, or pasta sauces.
   • Freeze or refrigerate portions for quick meals later in the week.
2. DIY Snacks
   • Roasted Chickpeas: Seasoned with olive oil and spices, then baked.
   • Homemade Granola Bars: Oats, nuts, seeds, dates.
   • Energy Balls: Dates, nut butter, oats, cocoa powder—no additives needed.
3. Homemade Sauces & Spreads
   • Tomato Sauce: Simmer tomatoes with onions, garlic, herbs, and a splash of olive oil.
   • Hummus: Blend chickpeas, tahini, lemon juice, and garlic.
   • Pesto: Basil, pine nuts (or walnuts), garlic, olive oil, optional parmesan.

Pro Tip: Label and date everything. Create a simple inventory so you know what’s in your freezer—no more forgotten meals or impulse junk food.

Make It a Habit, Not a Chore

• Schedule Prep Time
  Set aside an hour or two on the weekend for meal prep. Once it’s part of your routine, it feels less like an “extra task.”
• Cook with Variety
  Try new recipes or rotate them every few weeks to avoid boredom and discover favourites.
• Team Up
  If you live with others, involve them—cooking together can be faster and more fun.

Pro Tip: Keep a go-to recipe list for batch-cooking. This ensures you stay on track when inspiration is low or life gets busy.

Kickstart Your Year—One Meal at a Time

Making the shift away from ultra-processed foods needn’t be a drastic lifestyle upheaval. Going UPF-free is more manageable when you tackle one meal at a time. Start with breakfast, refine your lunch routine, and then nail down dinner.

Along the way, stocking up on whole foods, reading labels, and occasionally batch-cooking will keep you from defaulting to convenience foods. Small, consistent improvements to each meal build a sustainable, UPF-free lifestyle—leading to better health, stable energy levels, and a sense of control over what you’re eating. Here’s to a cleaner, happier you—no crash diets required!