The Negative Impact of Ultra-Processed Foods on Your Health
Ultra-processed foods and what you need to know. In today’s fast-paced world, convenience often takes precedence over nutrition and that happens to us all. Unfortunaltey ultra-processed foods have become a staple in many people’s diets, offering quick and easy solutions for busy lifestyles. These foods can have detrimental effects on our health and well-being. As a dietitian with 26 years of experience, I have witnessed the growing consumption of ultra-processed foods and its impact on individuals. In this blog, we will explore the negatives of ultra-processed foods and understand why they should be minimized in our diets. Ultra-Processed foods – what are they? The NOVA food classification system, developed by researchers from University of São Paulo in Brazil, is where the phrase ‘ultra-processed foods’ originates from. The food products are classified into four groups depending on the extent of processing they have undergone during their manufacturing: Unprocessed or minimally processed foods are those that have undergone minimal or no alteration and contain no added ingredients. This includes fruits, vegetables, milk, fish, pulses, eggs, nuts and seeds in their natural state. 2. Processed ingredients Processed ingredients are used to enhance the flavour of certain foods, such as salt, sugar and oils. These ingredients are usually not consumed by themselves, but rather combined with other foods for added flavour. 3. Processed foods Processed foods are food items which are derived from groups 1 and 2, and modified in a way that one can replicate at home. Examples of such foods include making jams, pickles, canned fruits, veggies, making breads, cheeses. 4. Ultra-Processed foods Ultra-processed foods usually contain more than five components and ingredients that aren’t common in home cooking. These can include preservatives, emulsifiers, sweeteners, synthetic colours & flavours. Due to their additives, these food items are able to maintain their shelf life for an extended period of time. Examples of Ultra-Processed Foods Ultra-processed foods include ham, sausages, frozen waffles, nuggets, crisps, pizza, mass-produced bread, breakfast cereals, biscuits, carbonated drinks, fruit-flavoured yogurts, instant soups, icecreams and frozen desserts Unprocessed or minimally processed foods Fruit, vegetables, eggs, meat and grains. Processed culinary ingredients Sugar, salt, butter, lard, oils, vinegar Processed foods Freshly made, unpackaged bread, tinned fruits and vegetables, salted nuts, ham, bacon, tinned fish and cheese So why worry about Ultra-Processed Foods? Research on Ultra-Processed Foods Studies from the University of Sao Paulo in Brazil have found that excessive UPF intake (more than 56.8 per cent of the diet) increases the risk of type 2 diabetes, cardiovascular disease and cancer. In 2019, a study published in The BMJ found that people who ate a lot of UPFs (more than four servings a day) were at a 62 per cent greater risk of premature death from all causes than those with a low consumption. For each individual serving of UPF, the risk of death increased by 18 per cent. Conclusion While ultra-processed foods offer convenience and ease, it is important to recognize their negative impact on our health. As a dietitian, I encourage individuals to prioritize whole, minimally processed foods in their diets. By focusing on fresh fruits, vegetables, lean proteins, whole grains, and healthy fats, we can optimize our nutrient intake, support overall well-being, and reduce the risk of chronic diseases. Remember, small changes in our dietary choices can have a significant impact on our health in the long run. So, what to do next or for anything else.. If you are needing help with your diet and health, wanting to reduce Ultra Processed foods in your diet or anything else… we can assist you with this. Maybe you wish to change your eating habits, stop tracking or need help optimising the foods you eat and are not sure what programme to select, please do contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
Antibiotics and your health
With the topic of antibiotics once again brought to our attention Here, Director and Principal Dietitian, Gillian Killiner shares her advice on improving your health and therefore ultimately the need for antibiotics. The media has repeated the call for people to act to avoid antibiotic resistance, and this got me thinking. Antibiotics are required for ill health, so if we can all avoid getting ill then no antibiotics are required! Obviously, I am not that green, and this is never going to happen, but I do feel that a high percentage of antibiotics used in the past have been requested by people unnecessarily and the knock on effect have resulted in a negative impact on health. The World Health Organisation’s (WHO) website has the following advice: Everyone can take some simple actions. Do not use antibiotics to treat viral infections, such as influenza, the common cold, a runny nose or a sore throat. Ask your doctor for other ways to feel better. Use antibiotics only when a doctor prescribes them. When you are prescribed antibiotics, take the full prescription even if you are feeling better. Ensure that members of your family do the same. Never share antibiotics with others or use leftover prescriptions. Remember, each time you take an antibiotic when it is not necessary, the effectiveness of the antibiotic decreases and it might not work the next time you really need it. As a Dietitian I treat people each day to assist their health and well-being. I ensure they are optimal with their diet and lifestyle to boost their immune system and avoid ill health. Avoid taking health risks eg: eating a diet of processed foods, excess alcohol, smoking, poor sleep hygiene is vital to avoid unnecessary antibiotic use. Eating a variety of nutrient rich foods everyday makes a real difference. In addition, getting good sleep, drinking sufficient fluids and enjoying some exercise layers up the protection to illness. There will always be a time when we may need an antibiotic this could be for a wound infection or surgical procedure. Save yourself for unexpected events like this and do your very best to avoid antibiotic resistance. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed]
Wrap up & eat right the cold season is approaching!
The cold season is certainly approaching and in more ways than one. The temperature took a noticeable dip last week and now it seems everyone around is coughing and sniffling (not us at 121 Dietitian! Yet!!). Whether by co-incidence or by design this snuffly month (October) happens to be flu awareness month. Nobody likes to feel unwell and taking time off work is never good, especially in these times when retaining your job is paramount and being in tip top health is essential. To help you protect yourself or battle through, we thought we would share our knowledge on how to protect yourself from flu and boost your immunity before the flu season kicks in. Protect yourself The Public Health Agency has just launched their Seasonal Flu Vaccination Programme 2012/2012, they have some great advice on protecting yourself on their dedicated website http://www.fluawareni.info . Boost your immunity Did you know that malnutrition (under nutrition) is a common cause of reduced immunity? We can boost our immunity simply by eating right & staying hydrated. A healthy diet plays a key part in boosting immunity. Lack of nutrients such as zinc, selenium, iron, copper, folic acid and vitamins A,C & E in the diet can lead to a deficiency which then reduces immunity. Being overweight or obese does not exempt you from malnutrition. Obesity is another factor associated with reduced immunity. The moral of this story; Poor Diet + Overweight = Bad news for the immune system Tips to boost immunity • Eat a healthy & varied diet. This will help prevent malnutrition. • Maintain a healthy weight for your height an ideal BMI is 23. • Stay hydrated, aim for 8 glasses of fluids per day, drink more when you exercise or when it is hot. • Fruit and vegetables are a great source of Vitamins A,C & E. These nutrients have a significant impact on our immunity and so this is just another reason to ensure we all get our 5 a day. • Red meat, poultry and seafood such as oysters, crab & lobster are a good source of Zinc. Vegetarian sources include whole grains, fortified breakfast cereals and dairy products. • Dietary sources of selenium include nuts and seeds, fish, chicken, rice & cheese. • Folic acid, (essential in pregnancy) can be found in dark green leafy veg, dried beans & peas and citrus fruits eg. oranges & strawberries. Information checked & correct on 16th May 2018.
