Karen Geary looks at why ultra-processed foods may be harming your health, and how to make better food choices with a few switches

Ultra-processed foods (UPFs) have become a hot topic of discussion recently, due to growing concerns about their impact on our health. These foods are defined as those that have undergone extensive industrial processing and contain multiple ingredients, including additives, preservatives, sweeteners and artificial colours. UPFs are often low in essential nutrients but high in sugar, unhealthy fats and salt – potentially contributing to various health issues such as obesity, heart disease and diabetes.

What are ultra-processed foods?
UPFs are typically ready-to-eat or heat-and-eat products designed for convenience with extended shelf lives. Examples include sugary cereals, soda, instant noodles, packaged snacks, fast food and many types of bread. These foods often contain ingredients that are not commonly used in home kitchens – hydrogenated oils, high-fructose corn syrup and flavour enhancers, for example.
The concern with UPFs is that they are nutritionally imbalanced and can lead to overconsumption of calories without providing essential nutrients. They are engineered to be “hyper-palatable” – literally designed to be irresistible, which can lead to overeating and cravings. They can also affect the microbial balance of the gut if eaten regularly.

What to look for when shopping
Read your food’s labels carefully. Ingredients are listed in descending order of quantity, so if sugar, salt or unfamiliar additives are among the first few ingredients, it’s a good indicator that the product is highly processed. Additionally, beware of products that contain an unexpectedly long list of ingredients … especially those that include names you don’t recognise or can’t pronounce!
Some common UPFs

Bread – It’s sad, but this kitchen staple is often made with emulsifiers and stabilisers to keep it fresh for longer on the shelf. The best bread is genuine sourdough, made with only flour, salt and water. Some supermarkets do sell genuine sourdough but check labels carefully. Your local baker may be a better bet (better still, make your own). Unfortunately, some gluten-free breads are the worst for additives, so do try and make your own if you are gluten-free so you know what you are eating. There are lots of recipes on my website for gluten-free breads.

Plant milks – These often contain emulsifiers, stabilisers, gums and cheap oils, especially the barista versions, as these ingredients make them frothy. If you can’t tolerate dairy, again check labels carefully. Plenish and Rude Health both do additive-free versions, but check carefully, as it is not always the case.

Spreads – If you follow my Instagram, you will see regular spread vs. butter wars going on at home. Despite the clever marketing, the industrial process to create spreads is done with chemicals, and the spread itself contains emulsifiers. Butter is a better bet: if you want it to be spreadable, gently warm together 50:50 ratio of butter to olive oil and store in the fridge. Butter only contains very small amounts of lactose, so it’s likely fine for those with lactose intolerance. However, be aware it does contain casein.

Eating well without UPFs
Avoiding UPFs doesn’t have to be expensive. Here are some tips for eating well on a budget:

1. Buy whole foods – focus on whole, unprocessed foods like fruits, vegetables, grains, legumes, nuts and seeds. These foods are often less expensive when bought in bulk and they are packed with nutrients.
2. Cook at home – preparing meals at home allows you to control what goes into your food. Simple recipes made from scratch can be both affordable and nutritious.
3. Plan your meals – this helps you make better food choices and avoid impulse purchases. Create a shopping list based on your meal plan and your budget.
4. Seasonal and local – in-season produce is often cheaper and fresher. Visit local markets and farm shops for deals on fruits and vegetables.
5. Limit convenience foods – yes, they’re handy, but pre-packaged meals and snacks are often more expensive and less healthy than homemade alternatives. After a while, your tastes change and those “treats” won’t taste like a treat at all.
6. By prioritising whole foods and making a few lifestyle adjustments, it’s possible to eat well without relying on ultra-processed foods, all while sticking to a budget. Your body – and your wallet – will thank you.

Dorset Mind volunteer Annabel Goddard suggests breaking the social media cycle to rediscover passions and boost your mental well-being

Today’s young people navigate a world vastly different from that of just 20 years ago. In an era where social media plays a pivotal role, lacking an interest in it could unintentionally close off opportunities across various industries – not just in digital media. Building an online presence has become an essential step in launching a career, increasingly affecting the way future employers will assess potential candidates.
Careers aside, social media influencers effectively rule your feed and your For You page – whether you follow them or not. They dominate advertising space, receiving an array of exciting things to try for “free” (in exchange for a few favourable words to their thousands of followers). It’s increasingly challenging not to envy their curated lives – and to resist the temptation to aspire to be like them.
What we consume has become intertwined with relentless advertising on platforms such as TikTok, which suggests new influencers to follow and new things to buy every day. It can become overwhelming – I found it so much so that I deleted the app.
And from what I’ve learned now I’m outside the endless scrolling, it might not be a bad idea for others to do the same.

Disconnect the doomscroll
If you begin to feel overwhelmed or anxious due to the addictive nature of scrolling, it might be a good idea to take a big, deep breath and disconnect from the online world for a little while. It’s really not much fun watching people get paid to make videos on the internet while you intermittently browse the situations vacant pages.
Cutting out a huge amount of digital media – and all that comparing yourself with people online – can help to put things into perspective … especially when you realise social media only shows one side of the story, especially from influencers.
Instead, use your time to find hobbies and things you love. You might be an avid reader, walker, runner or plant parent – and you just don’t know it yet!
Break the social media cycle.
It’s so easy to become glued to the screen, but you won’t remember any of the TikToks you watch in a week’s time. You will remember a book you read, or a walk you had.
Time is the most valuable asset you have – use it to nurture yourself and enjoy experiences, rather than wasting hours with endless doom-scrolling. Eventually you’ll gain some confidence, your happiness will increase and hopefully you’ll find where you really want to go in life.
It can also be a good way into your chosen industry – interviewers will love that you know who you are and have active interests. You’ll have something positive to show for the time you might have spent scrolling. And even if you really do want to be an influencer, you’ll have worked on your own personal brand enough to start growing a platform.
Social media isn’t inherently evil; but the digitalscape has turned into a slew of adverts, paid partnerships and brand deals.
It’s no wonder so many of us feel inadequate! It’s important to remember to follow people you love and to celebrate things you love before comparing yourself with anyone else. You have control over what you consume in your feed. And do try taking a break – I promise you won’t regret it!

Support for you:  

• First steps towards support should be to speak to someone – a trusted friend, family member, professional or your GP
• Visit Dorset Mind for local mental health support and helpful advice
• The Samaritans are there to listen 24/7, call them free on 116 123
• Call Dorset’s mental health helpline Connection for support on 0800 652 0190