The supermarket swaps recommended by nutritionists to avoid harmful UPFs

Growing evidence suggests that a huge amount of the pre-packaged food we consume could be damaging our health.

But it’s not just fried food and takeaways that we should be wary of, buying food for the weekly shop has become a minefield.

Ultra-processed food (UPF) such as ready meals, crisps, sugary snacks and breakfast cereals, have been linked to poor health, including an increased risk of obesity, heart disease, cancer and early death.

Even foods such as sliced bread, flavoured yoghurt and some cereals are high in salt, fat, sugar and contain a long list of preservatives and emulsifiers, leaving shoppers second guessing what is actually healthy.

Here, The Independent asks nutritionists what the healthier and non UPF options are.

What are healthier swaps?

Strawberry yoghurt

Rather than buying a flavoured yoghurt which is likely to be high in sugar, nutritionist Rob Hobson suggests buying plain Greek yoghurt and simply adding fresh strawberries.

“You still get the protein and calcium, but you're choosing a simpler product without the added flavourings, sweeteners and thickeners found in some flavoured yoghurts,” he told the Independent.

White wraps

Wholemeal pitta breads are a good swap for white wraps. Mr Hobson explained this is because they contain a “simpler ingredients list” and contain more fibre.

White wraps often contain emulsifiers and other additives to maintain their soft texture and long shelf life, he added.

Another suggestion is making “egg wraps”, nutritionist Kim Pearson who specialises in weight loss told the Independent.

These can be made by whisking two eggs with a pinch of salt, and cooking on a pan with a small amount of oil. Ms Pearson said they take one to two minutes to cook and can be filled with ingredients of choice before rolling up and serving.

Granola

The oat-based breakfast may appear to be one of the healthiest options, but opting for a simple muesli can help to reduce sugar intake.

“Go for a simple muesli based on oats, nuts, seeds and dried fruit. It's generally less formulated than many granolas and often lower in added sugar as well,” Mr Hobson said.

Ms Pearson also suggests eating a granola that is based on wholefood ingredients such as seeds and nuts.

Chicken nuggets

While they are a convenient source of protein, nuggets are higher in salt and fat than just a regular chicken breast, so should be eaten in moderation.

But a healthier alternative would be breaded chicken breast fillets or goujons which contain fewer ingredients, Mr Hobson said.

“Look for ones made from whole pieces of chicken with a simple breadcrumb coating rather than reformed chicken with lots of additional ingredients,” he explained.

Sliced brown bread

A wholemeal sourdough bread, which can contain a simpler ingredients list, could be a better choice, according to Mr Hobson.

But sliced bread, especially if it is wholemeals is not inherently bad, even if it is considered to be a UFP.

“If regular sliced bread is what you enjoy or can afford, there's no need to ditch it – choose wholemeal and look for one with fewer additives and ideally some seeds or wholegrains,” Mr Hobson stressed.

Pesto

Jarred pasta sauces such as pesto are a quick and easy dinner, but some are classed as a UPF.

Some brands contain maize fibre, whey powder and flavourings and can be high in salt, with some jars containing 0.7g to 3.3g of salt per 100g.

Mr Hobson suggests buying the pesto from the chilled aisle to avoid the added ingredients.

“These often have a simpler formulation based around basil, oil, cheese, nuts and garlic, but still check the label as recipes vary between brands,” he explained.

Ms Pearson suggests making pesto at home to avoid excess salt and fat.

Chocolate biscuits

It's a no-brainer that chocolate biscuits are not a healthy food, but there are healthier options if you crave a sweet snack, according to nutritionists.

Mr Hobson said opting for darker chocolate biscuits that contain nuts can be the healthier choice.

“It's generally a simpler product than a filled or coated biscuit, while the nuts add fibre and unsaturated fats,” he said.

Frozen pizza

Pizza, while delicious, isn’t the healthiest dinner. But that doesn’t mean you can’t eat it on occasion.

Mr Hobson said buying a simpler pizza with a shorter list of recognisable ingredients with toppings such as tomato, mozzarella and vegetables is best.

“Pizza doesn't automatically need to be avoided just because it comes ready-made,” he said.

Sausages

Sausages can be heavily processed, be high in salt and fat and contain nitrates — which are linked to an increased risk of bowel and other cancers.

But Ms Pearson stressed “good quality sausages are fine every now and then”. She recommended opting for sausages made with a high meat percentage, ideally without nitrates.

Mr Hobson said fresh meatballs with a relatively simple ingredients list are a good alternative to heavily processed sausages.