Ultra-processed foods

Ultra-processed foods, or UPFs, are foods made using industrial processes and additives which you wouldn't typically find in your kitchen at home.

British people eat more UPFs than anyone else in Europe (Monteiro and others, 2017). They make up 47% of toddlers' diets, and by the age of 7, they make up 59% of children's diets (UCL, 2024). It is estimated that UPFs make up more than half of all the calories eaten in the UK.

UPFs can harm our health and the environment. But, diets rich in whole and minimally-processed foods support good health and are better for the planet.

What are ultra-processed foods?

Scientists use the NOVA classification system to define UPFs and categorise food into four groups:

1. unprocessed or minimally-processed: whole foods that come from plants or animals and have nothing added, like natural vegetables, fruit, eggs, grains, pulses

2. processed culinary ingredients: things like oil, fats, salt and sugar

3. processed foods: foods that have added salt, sugar, oil or other things to keep them fresher for longer or make them tastier. This includes foods like bacon, tinned vegetables, tinned tuna and freshly-made breads

4. ultra-processed foods: foods that have gone through industrial processes and changed the nature of the original ingredients. This then leaves little, if any, of the original whole food behind. Examples include fizzy drinks, shop-bought biscuits and cakes, mass-produced bread, ready meals, reconstituted meat products, breakfast cereals, snack bars, and sweetened yoghurts.

It’s the UPFs in the fourth category that are the cause for concern.

You can find out more about the NOVA classification in our ultra-processed planet report.

Are ultra-processed foods bad for us?

There is a clear link between eating too many UPFs and the risk of chronic diseases. UPFs are often high in salt, fat, and sugar. They often don't make us feel as full as unprocessed foods, which can make us overeat and put on weight. They also usually replace the healthy, whole foods that we need in our diet.

Are ultra-processed foods bad for the environment?

Our food system should nourish us and the planet. However, the mass manufacture of UPFs often relies on intensive farming and industrial processes. These produce cheap, standardised crops that can harm the environment.

UPFs impact our forests and habitats

Intensive farming in certain regions often involves cutting down or burning forests and vegetation to quickly clear areas for growing crops. This destroys wild habitats and puts animal species at risk. It also releases lots of carbon into the atmosphere. This type of farming often applies to soya and palm oil crops, which are 2 common ingredients in UPFs.

UPFs impact our soils and rivers

Industrial livestock farming also harms our soils and rivers. Much of this meat and dairy ends up in UPFs. Intensive farming uses harmful pesticides, which run off into waterways and kills our lake and river life.

UPFs mean less food diversity

Only 12 plants and 5 animals make up 75% of our diet globally. This weakens our food system and makes us less able to cope with crop failures or food shortages. We may think that we have lots of choice in the supermarket, but UPFs are often formed of the same ingredients, just in different packaging.

UPFs rely on fossil fuels

Producing UPFs uses 2 to 10 times more energy than whole foods. So, eating more of these foods means using more fossil fuels over time. Read more in a 2022 review of 52 studies reporting on the environmental impact of ultra-processed foods.

How can nature-friendly and organic farming help?

Nature-friendly farming practices (or, agroecology) can help solve many of the issues we see in our food system. It offers an alternative to crops that rely on pesticides and fertilisers. This helps reduce biodiversity loss and ensures farmers get a fairer share of profits. It supports diversity and focuses on fresh foods from local sources.

What are alternatives to ultra-processed foods?

Whole and minimally-processed foods are alternatives. They include fruits and vegetables, whole grains and pulses. They are foods we would mostly find in nature. They are nutritious and packed full of antioxidants, minerals, vitamins and other essential nutrients, such as fibre. These foods keep us fit and healthy.

UPFs are often cheaper and more readily available than whole and minimally-processed foods.  UPFs are often pre-prepared and ready to eat, so they need little cooking or heating. These factors make it harder for us to have choice over what food we can buy.

What can the government do?

UK governments should take action to allow everyone access to healthier, whole and minimally-processed foods. This includes children and those from vulnerable and marginalised communities. Government should:

• approach UPFs as a public health issue and set targets to reduce how much UPFs we eat

• have clear guidelines and labelling that promote fresh foods and discourage people from eating unhealthy UPFs

• increase investment in healthy eating initiatives, like the Healthy Start scheme. This helps pregnant women and families with young children to buy healthy food and milk

• provide Universal Free School Meals

• create a horticulture strategy that supports nature-friendly UK fruit and veg producers

• introduce new taxes on soft drinks and other UPFs that go further than the sugar tax

• support schools to take a whole school approach to food. The Soil Association’s Food for Life Schools Award offers a template for healthy, sustainable eating in schools. It increases access to healthy, delicious meals, connecting children with where their food comes from, and helping them cultivate an appreciation for fresh, minimally-processed foods from a young age.

How can I reduce the amount of UPFs I eat?

Small, everyday food choices can make a big difference to your health. You could try:

• basing your diet around healthy, fresh, whole foods, and eating plenty of veg, wholegrains, beans and pulses

• stocking your kitchen with healthier processed foods, such as frozen veg and tinned fish

• choosing healthier snacks, such as unsalted nuts, and avoiding ultra-processed snacks

• swapping fizzy drinks for water (and using fresh fruit for added flavour).

• choosing higher welfare fresh meat, or beans and pulses for protein