Christmas is definitely the season for all things food! It’s a time when many people make a real effort to cook from scratch and enjoy a more varied selection of vegetables than they might normally. Yet aside from the mostly healthy main course, there’s usually a selection of dessert dishes and plenty of pre- and post-dinner festive treats that are often less than healthy. Add in the lead-up to the Christmas mayhem, filled with party nights and convenient buffet fare, and it’s easy to see how the season can encourage a gradual reliance on ultra-processed foods. Over time, this way of eating can sap energy, cause mood swings, and, if not addressed, impact long-term health.¹

What are Ultra-Processed Foods?

Many people feel uncertain about what ‘processed food’ really means. In simple terms, it's any food that has been altered from its original natural form.  That includes procedures as simple as washing, milling, freezing, pasteurising or canning. Under that umbrella, you’ll find foods like frozen veggies, roasted nuts, butter, oils, canned beans, and cheese. While these are considered processed because they may contain added salt or sugar, they still resemble their original food state and are unlikely to have much of an impact on your health.

By contrast, ultra-processed foods undergo extensive industrial processing. They are designed for convenience, long shelf life and intense flavours that make them more appealing. Ultra-processed foods are often low in dietary fibre, micronutrients and vitamins but high in salt, sugar and fat. This combination is not accidental; these foods are deliberately engineered to hit what food scientists call the ‘bliss point’, which is why they’re so easy to overeat. This flavour blend bypasses your body’s natural signals that you’re full and creates a powerful, pleasurable taste experience. In fact, research shows that people following an ultra-processed diet naturally consume around 500 more calories a day than those eating mostly whole foods. ²  

What to Look out For

A practical way to identify ultra-processed foods is to check to see if its list of ingredients contains any food substances you would never use at home. Keep an eye out for any of the following:

•        Emulsifiers
•        Hydrolysed Proteins
•        High Fructose Corn Syrup
•        Hydrogenated Oils
•        Artificial Sweeteners
•        Colourants
•        Stabilisers
•        Flavour Enhancers
•        Thickeners
•        Gelling and glazing agents.

Table: Examples of Ultra-Processed Foods

Ultra-Processed Foods and the Impact on Your Health

Recent media coverage is raising awareness of the health risks of ultra-processed foods, a concern supported by an increasing body of scientific evidence.³ A major European study found that people who ate the most ultra-processed foods gained more weight over five years and had a higher risk of becoming overweight or obese. ⁴ Swapping ultra-processed foods for less processed alternatives is a positive step towards weight management and obesity prevention.  Aside from weight gain, research also suggests that eating more ultra-processed foods is linked to heart and metabolic problems, poorer mental health, and, in some studies, a slightly higher risk of death. ^5,6 The message is clear: the more ultra-processed foods in your diet, the greater the health risks.

Festive Smart Swaps

So, with Christmas looming, what practical steps can you take to steer clear of too many ultra-processed foods? ‘Swap, don’t stop’ is a good compromise for those who dread the thought of eliminating all festive treats. Small, specific swaps can cut back on ultra-processed foods, without leaving you feeling deprived.

1. Try a simple breakfast alternative. Swap a sugary packaged cereal for a warm porridge or overnight oats topped with nuts, seeds and a spoonful of unsweetened fruit. This version provides more fibre and protein, both of which help steady your appetite through a busy morning.

2. Three-ingredient real-food rule. When life gets hectic, pick meals that use three whole-food ingredients plus a seasoning. Examples: roasted root vegetables + canned beans + tahini dressing or oven-baked salmon + steamed broccoli + new potatoes. This keeps preparation quick and simple but focuses on minimally processed items.

3. Batch cook and portion. A big slow-cooked stew or soup freezes beautifully and beats the temptation of a ready meal when energy is low. Portion into single servings so there’s always something wholesome you can whip out and defrost for a hearty, nourishing plate.

4. Protein and fibre as stabilisers. In every meal, include a palm-sized portion of protein (fish, poultry, eggs, tofu) and a generous handful of fibre-rich veggies or wholegrains. These slow digestion and reduce the blood-sugar dips that leave you reaching for packaged snacks.

5. Avoid convenience cravings. Pack a festive survival kit for busy days - keep a small tub of mixed nuts, a piece of fruit and a natural yoghurt handy. It feels like a treat but is less heavy on the sugar and salt.

6. Steer clear of centre aisles in the supermarket. Fresh produce, dairy, eggs, fish and lean meats are usually at the perimeter of most stores. The central aisles are where brightly packaged ultra-processed foods are strategically placed to lure you in.

7. Keep treats mindful. If you want a mince pie or a chocolate, eat it consciously: sit down, savour it, and pair it with a cup of tea rather than consuming it on autopilot while replying to emails.

Even if you feel it’s too late to change, don’t let Christmas get the better of you; small steps now add up. Simple swaps, like reducing ultra-processed foods or choosing whole foods more often, can help steady blood sugar and restore appetite cues, while giving your immune and nervous systems better nutrition. December can be socially intense and food-focused, so the aim isn’t perfection; it’s about making your diet work for you, not against you. A realistic approach, like trying one practical swap each week, can bring steady benefits without stress.

Written by Jacqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES

1. Lane MM, et al. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. 2024 Feb 28;384:e077310. doi: 10.1136/bmj-2023-077310. PMID: 38418082; PMCID: PMC10899807.
2. Hall KD et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomised Controlled Trial of Ad Libitum Food Intake. Cell Metab. 2019 Jul 2;30(1):67-77.e3. doi: 10.1016/j.cmet.2019.05.008.
3. Dai S et al., “Ultra-processed foods and human health: an umbrella meta-analysis”, 2024.
4. Cordova R, Kliemann N, Huybrechts I, Rauber F, Vamos EP, Levy RB, et al.
   Consumption of ultra-processed foods associated with weight gain and obesity in adults: a multi-national cohort study. Clin Nutr, Published online 21 August 2021;. https://doi.org/10.1016/j.clnu.2021.08.009.
5. Lane MM et al., “Ultra-processed food exposure and adverse health outcomes”, BMJ, 2024; 384 doi: https://doi.org/10.1136/bmj-2023-077310 
6. Samuthpongtorn C, Nguyen LH, Okereke OI, et al. Consumption of Ultraprocessed Food and Risk of Depression. JAMA Netw Open. 2023;6(9):e2334770. doi:10.1001/jamanetworkopen.2023.34770.