There’s a happy medium, suggests dietitian Nichola Ludlam-Raine, external, author of How Not to Eat Ultra-Processed.
“UPFs come on a spectrum of health. We should focus on including more nutrient-rich foods such as fruit, vegetables, legumes, whole grains and protein sources that promote beneficial effects on our physical and mental health approximately 80% of the time.
“Then, 20% of the time, we can include less nutrient-dense foods such as biscuits, cakes, ice creams and chocolate bars, which provide energy and can also benefit our mental wellbeing by providing a sense of enjoyment and balance.”
Originally published July 2024. Updated January 2026.