Modern Western diets are packed with ultra-processed foods (UPFs), but experts say small changes can make a big difference. Professor Mark Lawrence of Deakin University, a global expert on UPFs, notes that avoiding them is challenging due to their prevalence. Australia, the US and the UK have some of the highest consumption rates of UPFs, which are linked to chronic diseases such as cardiovascular disease, type 2 diabetes, depression and obesity, according to a global report co-authored by Lawrence and Dr Mathilde Touvier.
Dietitian Dr Eden Barrett from the George Institute for Global Health explains that about 60% of packaged foods in Australia are classified as UPFs. She advocates a gradual approach: 'Identifying the easiest swaps rather than changing everything at once might make it a bit easier.' UPFs typically contain industrial ingredients like flavours, emulsifiers, colours and sweeteners, but simple preservatives such as citric acid do not necessarily make a food ultra-processed.
For breakfast, experts suggest swapping puffed cereals like Coco Pops or Nutri-Grain for multigrain options such as Weet-Bix or Vita Brits, which are wholegrain and high in fibre. Oats, whether as porridge or overnight oats, are minimally processed and can be flavoured with fruits, nuts, honey or peanut butter. When choosing plant-based milks, look for those without oils, emulsifiers or added sugars, such as Oatly Organic Oat Milk or Nutty Bruce Unsweetened Activated Almond Milk. Fortification with calcium does not make a milk ultra-processed.
Soft drinks, whether sugary or artificially sweetened, are all UPFs and best avoided. Sports drinks are similarly problematic for non-athletes; milk is a better hydrating fluid. For a gradual reduction, try diluting 100% fruit juice with water, then aim for water infused with fruit or plain water. Sliced supermarket bread often contains emulsifiers, so check labels for simpler ingredients.
Experts stress that reducing UPFs does not require an all-or-nothing approach. Apps like Open Food Facts can help identify UPFs using the Nova classification system. Dietitian Associate Professor Evangeline Mantzioris from Adelaide University advises considering the whole diet and following national dietary guidelines. Small, achievable swaps can lead to significant health benefits over time.
