Understanding Ultra-Processed Foods

Ultra‑processed foods (UPFs) have been receiving a lot of attention recently, and it’s understandable that this has led to questions and confusion. What exactly are UPFs? Are they unhealthy? Should they be avoided altogether? At HCL, we believe food education is the key to a healthy relationship with food in the future. Below, we’ve summarised the key things you need to know about UPFs so you can feel informed and confident about the choices you make for your family.

What are Ultra-Processed Foods?

There is no universally agreed definition of UPFs but the most commonly used is the NOVA classification system. The NOVA food classification system groups foods into four categories based on the extent and purpose of their processing. According to NOVA, UPFs (which are Group 4 in the framework) are defined as:

"formulations of ingredients, mostly of exclusive industrial use, typically created by series of industrial techniques and processes".

You could think of it as food containing ingredients that you would not find in your cupboards normally, e.g. additives, emulsifiers, preservatives etc. In the UK it is believed that UPFs make up over half of the calories in a person's diet.

Examples of common UPFs include:

• Packaged cupboard foods: Crisps, biscuits, breads, cereals, sweets and confectionery.

• Beverages: Fizzy drinks, energy drinks and sweetened fruit drinks.

• Frozen foods: ready-meals, pizzas, ice-creams and lollies.

• Meat products: pre-sliced lunch meats, hotdogs and sausages.

• Refrigerated: sauces, spreads, yogurt, burger cheese and butter spreads.

• Dietary substitutes: vegan alternatives to meats, cheeses etc.

It’s also useful to remember that many foods exist in both minimally processed and  ultra‑processed forms. For example, natural and plain yogurts can be classed as minimally processed, category 1 foods. However, flavoured and low-fat yogurts can contain added sugars, sweeteners, and other additives, making them category 4 ultra-processed foods. This gives families the flexibility to make educated food swaps that reduce UPFs in their diet without removing whole food groups.

Are UPFs Safe?

The answer to this question largely depends on how we consume ultra-processed foods. It is not surprising that many UPFs are appealing, palatable foods such as confectionery, cake, biscuits, crisps and other foods that are considered ‘High Fat, Sugar, Salt’ or HFSS foods. This means that they're easy to overconsume even though they're only supposed to make up a very small portion of an individual's diet.

There are studies that have linked diets high in UPFs to obesity, cancer and type 2 diabetes, but that doesn't mean that these HFSS foods can't be enjoyed sensibly and in moderation. Whilst many UPFs offer a low nutritional value that can contribute to poor dietary patterns, there are some UPFs - such as baked beans and wholemeal bread - that can be beneficial to a person's diet by contributing things like fibre and essential vitamins and minerals.

The question of safety when it comes to UPFs is still being answered, with lots of ongoing

studies analysing various factors of UPFs and the impact they have on human health. As discussed above, like any other food group, moderation is key and whilst UPFs shouldn't make up most of the foods you eat, they shouldn't be ruled out either - infant formula is classed as a UPF yet globally it's considered a safe (and in some cases life-saving) form of nutrition for newborns.

Healthy Swaps for UPFs

Whilst we shouldn't entirely cut out ultra-processed foods, aiming to eat less of foods high in fat, salt and sugar is beneficial for our health. Here are some food swaps you could make to reduce the amount of UPFs in your diet:

You could swap:	For:
Sugary breakfast cereals	Overnight oats with fruit, Shredded Wheat
Flavoured or sugary yogurts	Greek yogurt with honey or fruit
White bread	Traditional sourdough, Wholegrain bakery bread
Crisps	Air-popped popcorn, Unsalted nuts
Chicken nuggets/dippers	Homemade breaded chicken, Grilled chicken pieces
Processed burger cheese	Real cheddar, feta or mozzarella
Fizzy drinks	Sparkling water with lemon/lime or berries
Frozen chips/fries	Homemade potato wedges
Cakes and traybakes	Homemade banana bread
Ready-made pasta sauces	Tinned tomatoes and herbs

What role do UPFs play in our School Menu's?

At HCL, we are committed to providing nutritious and balanced meals that meet the Government’s School Food Standards. These standards, introduced in 2015, were designed to improve young people’s diets. You can find more details about these guidelines here: School Food Standards.

We don't use any UPFs such as bagged snacks, confectionery, bought in cakes, fizzy drinks etc. Additionally, we do not purchase any fully

ready-made meals. All of our meals are freshly prepared by our cooks each day.

We try to design our menus to support children's health and well-being, whilst ensuring the meals remain affordable, practical and safe to prepare on a large scale. While some processed foods are included in our menus, we take great care in selecting products that contribute positively to a healthy diet and all are reviewed by our registered Nutritionists before being used in menus.

For example, Quorn is classed as an ultra-processed food but is also a high-quality source of protein, containing all nine essential amino acids, high in fibre, and low in saturated fat—making it a beneficial meat alternative for school meals. Similarly, our burgers and sausages, made by a family butcher, include plant protein to offer a healthier take on familiar foods that children enjoy.

In addition we are proud to have achieved the Food for Life Bronze certificate, a Soil Association Award, which reflects our commitment to using high-quality ingredients. Part of the certificate ensures we avoid certain undesirable artificial additives, flavourings, sweeteners, and preservatives in line with research commissioned by the Food Standards Agency.