Aim to reduce your consumption of ultra-processed foods (UPFs), even if you are at a ‘healthy weight,’ as high intake still leaves you vulnerable to various health harms like type 2 diabetes, heart disease, and dementia.
Focus on avoiding an ultra-processed Western industrial diet, as it is the only dietary pattern consistently associated with disease, unlike diverse traditional diets.
Make an effort to cook at home, as this practice, regardless of specific ingredients, generally provides a significant health benefit compared to consuming industrially produced foods.
Consider reprioritizing food shopping and cooking as a vital and enjoyable part of your daily routine, as this can be a foundational step towards positive societal change regarding food.
Opt for whole food breakfasts like porridge with fruit and milk to get essential nutrients without the risk of overconsumption associated with ultra-processed cereals.
If struggling with chronic symptoms, try adopting a whole food diet for two to three weeks to observe potential improvements in mood, energy, sleep, and various physical ailments.
For children, make the single most impactful health intervention by switching all their drinks to milk and water, avoiding other beverages like colas or supplement drinks.
Check if a food product is wrapped in plastic and contains at least one ingredient not found in a home kitchen, as this indicates it is an ultra-processed food (UPF).
Be cautious of food products that make health claims on their packaging, as this ironically makes them even more likely to be ultra-processed foods (UPFs).
Understand that the prevalence of ultra-processed foods is not your fault; direct any feelings of shame or guilt outwards towards corporations whose profit motives drive the production of these addictive products.
View your food shopping as an ‘activist project’ by consciously choosing not to financially support companies that produce ultra-processed foods, which harm both human health and the environment.
Reframe food preparation as a core, essential human activity rather than a hassle, recognizing its role in connecting you to heritage, family, and community.
Actively schedule time for food preparation in your daily routine, treating it as an important appointment to ensure it happens consistently.
To make food preparation more enjoyable, put on music while in the kitchen, transforming the task into a more pleasant and engaging experience.
Plan your grocery shopping in advance and visit larger supermarkets or markets to access a wider variety of non-ultra-processed foods.
Opt for ‘real bread’ made with only water, wheat, and salt, avoiding supermarket breads that often contain numerous industrial ingredients and additives.
Be aware that artificial flavors and non-nutritive sweeteners can ’lie’ to your body by signaling the arrival of nutrients that don’t materialize, potentially causing physiological confusion.
Be mindful of your body’s natural hunger and thirst signals, as ultra-processed foods and drinks are designed to encourage consumption beyond these natural cues.
If you have a problematic relationship with ultra-processed food that feels like an addiction, consider abstinence from these products, similar to how one might approach alcohol or tobacco addiction.
To potentially reduce cravings and develop a sense of disgust towards ultra-processed foods, try not to forbid them, but rather consume them mindfully while learning about their nature.
For a few days, consume an 80% ultra-processed food diet, mindfully reading ingredient lists and serving takeaways on proper plates with cutlery, to potentially foster a sense of disgust and reduce desire for these foods.
Use person-first language (e.g., ‘people who live with obesity’ instead of ‘obese people’) to reduce stigma around diet-related diseases and emphasize that conditions are not an identity.
Be open-minded to the idea that people can thrive on various traditional diets, as long as they are not ultra-processed Western industrial diets, which are the only ones consistently linked to disease.
Be confident in making dietary improvements, as there is virtually no risk of harm associated with shifting towards a healthier eating pattern.
If using new weight loss drugs like semaglutide, ensure you also reduce ultra-processed food consumption, as these drugs may prevent weight gain but won’t protect against other harms of UPFs.
Give children raw fruit and vegetables before dinner, especially when they are bored or watching television, as they are more likely to eat it and reduce consumption of less healthy options.
Prevent children from eating excessive ‘rubbish’ (unhealthy snacks) before dinner to ensure they have an appetite for a wholesome meal of fish, meat, and vegetables.
Engage children in conversations about food and nutrition from a very young age to help them understand healthy choices and develop agency in their eating habits.
When children attend parties, allow them to consume ultra-processed foods without restriction to help them fit in and avoid feeling ‘weird’ among peers.
Charge your phone outside the bedroom to avoid the temptation of doom-scrolling and potentially gain an extra half-hour of sleep each night.
If you are inclined, consider becoming an activist against ultra-processed food corporations, understanding that your purchasing choices support a system causing environmental destruction and health harms.