As half term starts, Lucy Denyer asks the experts about how to swap convenience foods with healthier alternatives
Small changes such as swapping crisps for Kettle Chips and a ham sandwich for cheese on sourdough can make a big difference say experts |Last week, my youngest son needed to take a packed lunch to school. Caught on the hop, I threw in an amalgamation of what we had in the cupboard: a cheese sandwich made with supermarket bread, a bag of crisps, a Soreen malt loaf bar and an apple.
Admittedly, not all UPFs are equal. “Hummus, baked beans, fish fingers and Weetabix all fall into the same category as Pringles, Skittles and Ben & Jerry’s ice cream, which is ridiculous,” points out dietitian and author ofby Nichola Ludlam-Raine. “I would personally love to amend the definition to include a lack of whole foods, fibre and more than one ingredient you wouldn’t find in your kitchen.
Tech can help – apps like Yuka scan food labels and tell you how many nasties are in something. You can also go with Ludlam-Raine’s suggestion to add in, rather than take out – so rather than stressing about a pizza or a plate of pasta, throw on some extra veggies or seeds, or serve it with homemade hummus and crudites on the side.
If you really don’t have time, not all breakfast cereals are terrible; Dr Federica Amati, Head Nutritionist at the science and nutrition company ZOE, says if she had to choose, she’d go for Weetabix or spelt puffs – and sometimes adds the latter to her morning yoghurt.If in doubt, read the label: “Unfortunately, many breakfast cereals are ultra processed, so they often contain lots of unnecessary additives and sugar,” Amati warns.
If white bread is your thing, sourdough is your best bet – even if, says Ludlam-Raine, it’s “sourfaux – I personally don’t see anything wrong with ascorbic acid, which is Vitamin C, being added to bread”. Avoid processed meats like ham for the filling and go for a good-quality, unprocessed cheese instead; good-quality cheese isn’t unhealthy if you eat it in moderation. It’s rich in micronutrients, and many types contain probiotics.
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