I’m a top nutritionist & you’re worrying about the WRONG foods … these demonised ‘junk’ foods may even help weight loss

ULTRA-PROCESSED foods – or UPFs – are this year’s biggest red flag when it comes to healthy eating. Typically, they contain ingredients you’d rarely find in your kitchen cupboard, such as additives with mind-boggling names, emulsifiers that help ingredients bind together and artificial sweeteners. Should we be cutting all ultra-processed foods out of our diets? Credit: Getty Top nutritionist Marcelle Rose says some UPFs aren’t as bad as we think Credit: Unknown But according to Certified Nutrition Coach Marcelle Rose, “blanket warnings about UPFs” can do more harm than good. She says: “For many people, stress, guilt and anxiety around food can be far more damaging to health than occasional processed snacks.” As a Harvard University study reveals that nutritional value and NOT the degree of processing dictates health benefits, Marcelle lists the 10 UPFs you can safely snack on… Baked beans Baked beans are rich in protein and fibre Credit: Getty These tasty toast toppers can be wrongly dismissed as ‘junk’ because they come in a can, but one portion counts towards your five-a-day. “Baked beans are a great source of protein and fibre,” says Marcelle. “While they ARE ultra-processed, they keep you fuller for longer. And they are not terrible, as long as they are part of a balanced diet. Have them with eggs and wholegrain toast.” Feeling fuller for longer will keep you away from the sugary snacks and may help with weight loss. But she does issue one warning: “Make sure that you don’t add salt, and always opt for low-salt, low-sugar versions.” Fish fingers Fish fingers aren’t just party food – they’re full of vitamins and healthy fats Credit: Getty “Even though they are ultra-processed, I don’t discount fish fingers,” says Marcelle. “Fish is a really important part of the diet as it is a protein and contains omega-3 essential fats, vitamins and amino acids.” Amino acids help produce serotonin – known as the “happy hormone” – while Marcelle adds that the freezer staples can be a “palatable way” of introducing fish into children’s diets. If you want to be extra-healthy, try making your own using fresh fish, egg and breadcrumbs, then cooking them in an air fryer. Pot noodle Pot Noodles can make the perfect ‘fakeaway’ Credit: Getty “Pot Noodles are definitely not for every day – but that doesn’t mean they are off-limits forever,” says Marcelle. The key is to make them part of a bigger meal. “You can add cooked chicken, prawns, an egg or spinach and it becomes part of a much more balanced meal.” Better still, create your own “fakeaway” using plain noodles, or brands with fewer additives. “It’s really easy to do and actually tastes very similar, while being much more balanced,” says Marcelle. “There is still plenty of protein and fibre.” Crumpets Crumpets are lower calorie than you think Credit: Getty People assume breakfast treats such as croissants, pains au chocolat and cinnamon swirls are on the naughty list – and they are definitely not the healthiest things you can eat first thing in the morning. But the humble crumpet is the exception. “Compared to most sweet breakfast snacks, they are very low in fat and calories,” Marcelle says. “Topped with peanut butter or eggs, they can make a filling breakfast. “If you have them only occasionally, they are fine – and proof you don’t have to vilify all UPFs.” Sliced bread Bread doesn’t have to be a fear food – just swap white for wholemeal Credit: Getty There’s nothing better than a slice of piping-hot toast, but most supermarket bread IS ultra-processed – a problem if you love a sandwich. “It doesn’t mean you have to avoid it, though,” says Marcelle. “Ideally you would get sourdough, but wholemeal and seeded breads are a great alternative. They are rich in fibre, which helps your gut and heart health.” Just check the ingredients before you buy. She says: “Some breads have better ingredients than others – go for ones with highest fibre and the fewest additives.” Breakfast cereal A bowl of cereal can be a great start to the day Credit: Getty If you thought Marcelle was going to give the green light to that tasty, chocolate-flavoured cereal, you were wrong. But wholegrain varieties such as Weetabix and Shredded Wheat are acceptable. “They are fortified with iron and B vitamins, which give you energy,” she explains. “They also provide fibre, which helps you feel fuller for longer, reduces cholesterol and helps gut health. “Just make sure you choose low-sugar and low-salt versions.” She suggests jazzing up your cereal by adding fruits and seeds, which provide extra nutrients. Jarred pasta sauce Don’t chuck your ready-made pasta sauces away Credit: Getty Ready-made sauces are convenient, but unfortunately they are processed.Marcelle says: “I know people are busy and they are an easy way to ensure you eat proper meals with the time you have.” Tomatoes are rich in lycopene, an antioxidant that improves overall health, and vitamin C, which helps your immune system. “Choose low-salt, low-sugar varieties,” she advises. “To make it healthier, add a tin of tuna or some vegetables. Then you’re improving the overall balance of the meal.” Oven chips There’s nothing wrong with having oven chips now and again Credit: Getty We’ve got great news: you can still eat frozen chips, and even hash browns, too. “They aren’t something I would advocate every day,” says Marcelle cautiously. “But they are much better for you than chip-shop chips. “They’re still potatoes, meaning they provide fibre and potassium. “And baked in the oven, they contain far less fat than takeaway chips or deep-fried chips.” If you follow her advice and team them with “beans, mushrooms and avocado”, you’re almost on the way to having a fry-up. Flavoured yoghurt Fermented foods like yoghurt are a good way of feeding your good gut bacteria Credit: Getty – Contributor Yoghurt provides protein, calcium and live cultures that support gut health – but most are packed full of additives. “Lower-sugar varieties are the best choice, but ideally you should try and avoid them if possible,” says Marcelle. “But that doesn’t mean ditching all yoghurt. “Natural yoghurt is a great option, plus you can add a spoonful of honey or maple syrup and mix it up with fruit. “In summer you can even freeze it and it’s like ice cream.” Veggie burgers Veggie burgers tend to be processed – but they’re better than the real thing Credit: Getty Plant-based foods burst onto the market a few years ago and are perfect for vegans and vegetarians, but many are ultra-processed. Marcelle doesn’t recommend eating them on a regular basis and suggests veggies try bean burgers – made from whole pulses – instead. However, for a barbecue or occasional treat, they get the green light. “Many are high in fibre and protein and lower in fat than traditional beef burgers,” she says. “Balance your plate with salad and corn on the cob for extra nutrients.” Marcelle’s book, The Binge Freedom Method, is available at marcellerosenutrition.co.uk/BFM What you should know about ultraprocessed food: Ultra processed foods (UPFs) were defined by Brazilian researchers who made the NOVA classification system. It breaks foods into groups depending on how processed they are. The most natural foods are in group 1, while the most processed are in group 4. The groups do not entirely indicate how healthy a food is. However, it does indicate how processed it is – and studies have linked UPFs to a number of diseases. How does your kitchen compare to the following groups? Unprocessed or minimally processed foods (group 1) Vegetables and fruits (fresh or frozen) Dried fruits with no added sugar, honey, or oil Grains and legumes (chickpeas, lentils) Meat, poultry, fish, seafood, eggs Milk without added sugar Plain yogurt with no added sugar Nuts and seeds Spices and herbs Tea, coffee, water Processed culinary ingredients (group 2) Iodized salt Salted butter Sugar and molasses from cane or beet Honey extracted from combs Syrup from maple trees Vegetable oils crushed from olives or seeds Butter and lard from milk and pork Starches extracted from corn and other plants Vegetable oils with added anti-oxidants Vinegar with added preservatives Processed foods (group 3) Canned vegetables, fruits, and legumes Fruits in syrup Salted or sugared nuts and seeds Salted cured or smoked meats Canned fish Artisanal breads and cheese Ultra-processed foods (group 4) Pop and fruit drinks Sweetened yogurt Sweet or savoury packaged snacks (e.g., cookies) Candies and cake mixes Mass-produced packaged breads and buns Margarines and spreads Breakfast cereals Cereal and energy bars Energy drinks Instant soups, sauces, and noodles Poultry and fish nuggets, hot dogs Many ready-to-heat products: pre-prepared pies, pasta, and pizza dishes We probably all eat ultra-processed foods on a daily basis. Some of the most common in British diets include: Ice cream Ham Sausages Crisps Mass-produced bread Breakfast cereals Biscuits Carbonated drinks Fruit-flavoured yogurts Instant soups Some alcoholic drinks including whisky, gin, and rum Source: British Heart Foundation