A practical guide to ultra-processed food

What the label actually means

The classification describes industrial formulations built largely from refined ingredients and additives rather than recognisable whole foods. It says nothing directly about nutrients.

A better shopping filter

Instead of avoiding a category, look at what the product delivers.

• Does it bring fibre, protein or micronutrients?
• Is added sugar near the top of the ingredient list?
• Would you eat more than you intended? That is the real risk.

Room for real life

Tinned beans, frozen vegetables and plain yoghurt are processed and excellent. Build most meals from those, and the occasional biscuit stops being a moral event.

Judge the whole week, not the single item in your hand.