Ultra Processed Food (Upf) With Professor Tim Spector

I watched the panorama programme this week about Ultra Processed Food (UPF) with Professor Tim Spector.

There is emerging scientific evidence that there is a link with the chemicals in UPF with diseases such as cancer, diabetes and heart disease.

It goes back to making food advice simple:

• Eat real food- food you recognise!
• Eat more fruit and veg- add an extra portion alongside your meal.
• Try added lentils or beans to your meal for added fibre.
• Try Fasting- you could eat breakfast a bit later.
• Avoid anything in a packet with more than 5 ingredients- that includes breakfast cereals!
• Avoid snacks in the day and evening.
• Watch the sugar content of foods including white bread, white pasta, and white rice!
• Avoid anything which says ‘low… reduced…’ It probably has artificial sweetener in it.

Simple tips: batch cook and freeze; Make a larger salad to eat on the side for 2 evenings; cut up lots of veg on Sunday night ready for the week; have a visible fruit bowl, take a salad to work with added pulses / lentils; make overnight oats in a Tupperware to grab in the morning for breakfast at work.