The Foods Experts Want You to Eat Less

Ultra-processed foods have become one of the biggest talking points in nutrition, with experts increasingly warning that many of the foods people eat every day could be affecting their long-term health. While not every processed food is harmful, research continues to suggest that diets high in ultra-processed foods are linked with a greater risk of obesity, type 2 diabetes, heart disease and several forms of cancer.

For families across Newcastle and the North East, where rates of obesity and diet-related illnesses remain above the national average in many communities, understanding what ultra-processed foods are and how to reduce them could make a meaningful difference to long-term health. Researchers at Newcastle University are also contributing to national understanding of how these foods affect different age groups, giving the region an important role in the conversation around healthier eating.

What are ultra-processed foods?

Ultra-processed foods, often shortened to UPFs, are foods that have undergone multiple industrial processing steps and usually contain ingredients that would rarely be found in a home kitchen. These often include emulsifiers, artificial flavourings, colourings, sweeteners and preservatives designed to improve texture, flavour or shelf life.

Examples include packaged cakes, sugary breakfast cereals, crisps, fizzy drinks, processed meats, instant noodles, flavoured yoghurts, chicken nuggets and many ready meals.

It is important to remember that not all processed foods are unhealthy. Frozen vegetables, canned beans, milk and wholemeal bread are processed to some degree but can still form part of a balanced diet. The Food Standards Agency says consumers should focus on overall dietary patterns rather than assuming every processed product is harmful.

Why are health experts concerned?

Over the past decade, dozens of large studies have linked high consumption of ultra-processed foods with poorer health outcomes.

Researchers believe the issue is not simply calories. Many ultra-processed foods are high in salt, sugar and unhealthy fats while being lower in fibre, vitamins and minerals. They are also often designed to be easy to overeat because of their texture, flavour and convenience.

Large reviews have found regular high intake is associated with increased risks of obesity, cardiovascular disease, type 2 diabetes and some cancers, although scientists continue to investigate exactly which aspects of ultra-processing are responsible.

The North East connection.

Newcastle University has become one of the UK's leading centres studying the effects of ultra-processed foods.

The Newcastle 85+ Study found that ultra-processed foods contributed more than half of the daily energy intake among participants aged 85 and over. Researchers also found that people consuming the highest levels of UPFs generally had lower intakes of several important nutrients, including vitamin C and potassium.

While the study focused on older adults, it highlights just how common ultra-processed foods have become in British diets and why improving food quality remains an important public health priority.

The statistics people should know.

Several figures help explain why ultra-processed foods are attracting growing attention.

Research suggests more than half of the average UK diet now comes from ultra-processed foods, placing Britain among the highest consumers in Europe.

The Newcastle 85+ Study found around 56 percent of daily energy intake among participants came from ultra-processed foods.

Scientists reviewing more than 100 long-term studies reported that 92 studies found links between higher ultra-processed food intake and poorer health outcomes, although these studies show association rather than direct proof of cause and effect.

Public health experts also estimate that diets high in ultra-processed foods are associated with higher risks of obesity, heart disease and type 2 diabetes, conditions that already place significant pressure on NHS services across England.

How to reduce ultra-processed foods without changing everything.

Health experts stress that improving your diet does not require cutting out every convenience food overnight.

Simple swaps often make the biggest difference. Replacing sugary cereals with porridge, choosing plain yoghurt instead of heavily flavoured varieties, eating fresh fruit instead of confectionery and cooking larger meals to freeze for later can all reduce reliance on ultra-processed products.

Reading ingredient lists can also help. Foods with shorter, more recognisable ingredient lists are often less heavily processed than products containing multiple additives, although nutrition remains just as important as processing level.

Experts also recommend filling at least half your plate with vegetables, choosing wholegrain carbohydrates where possible and eating more beans, pulses and oily fish throughout the week.

Why balance matters.

Nutrition professionals are keen to avoid creating unnecessary fear around food.

Busy lifestyles mean many households rely on some convenience products, and certain ultra-processed foods can still provide useful nutrients. Wholegrain breakfast cereals, fortified breads and some plant-based alternatives may contain added vitamins and minerals that support healthy diets.

The aim is not perfection but reducing the proportion of ultra-processed foods while increasing whole or minimally processed options such as vegetables, fruit, whole grains, nuts and lean proteins.

Small, sustainable changes are far more likely to last than strict diets that quickly become impossible to maintain.

A healthier future starts with everyday choices.

Interest in ultra-processed foods is unlikely to disappear anytime soon as scientists continue investigating how these products influence long-term health.

For people across Newcastle and the wider North East, the message is increasingly clear. Choosing more fresh ingredients, preparing meals at home when possible and making gradual improvements to everyday eating habits could help reduce the risk of many chronic diseases while improving overall wellbeing.

Research continues to evolve, but one recommendation remains remarkably consistent. A balanced diet built around whole foods remains one of the strongest foundations for better health.

Have your say.

Have you started reducing ultra-processed foods, or do you think they are unfairly criticised?