9 NHS-friendly swaps for ultra-processed meals

Making healthier food choices doesn’t have to be complicated. By swapping ultra-processed meals with more nutritious alternatives, you can improve your overall well-being without sacrificing taste. Here are nine simple swaps that align with NHS guidelines, offering both health benefits and delicious flavors.

1. Swap Fizzy Drinks for Herbal Teas

Fizzy drinks are often loaded with sugars and artificial additives, contributing little to your nutritional needs. Instead, consider switching to herbal teas. Not only are they free from added sugars, but herbal teas like peppermint or chamomile also offer various health benefits, including improved digestion and relaxation. Plus, they come in a range of flavors that can satisfy your taste buds without compromising your health.

Herbal teas can be enjoyed both hot and cold, making them a versatile drink option year-round. Try brands like Twinings or Pukka, which offer a wide variety of herbal blends. This swap is a simple yet effective way to reduce sugar intake while staying hydrated.

2. Replace Crisps with Air-Popped Popcorn

Crisps are a favorite snack for many, but they are often high in unhealthy fats and sodium. Air-popped popcorn is a fantastic alternative that provides a satisfying crunch with fewer calories and more fiber. It’s also easy to make at home with a popcorn maker or simply in a pot on the stove.

Season your popcorn with herbs and spices like paprika or nutritional yeast for a flavor boost without the added salt and fat. Brands like Propercorn offer convenient, pre-popped options that are light on calories but heavy on flavor.

3. Choose Whole Grain Bread Over White Bread

White bread is often stripped of essential nutrients and fiber, whereas whole grain bread is rich in vitamins, minerals, and dietary fiber. This makes whole grain bread a more nutritious option that can help maintain energy levels and promote a healthy digestive system.

Look for whole grain breads that list whole wheat or another whole grain as the first ingredient. Brands like Hovis and Warburtons offer delicious whole grain options that make this swap an easy choice for sandwiches and toast.

4. Opt for Homemade Soups Instead of Canned Varieties

Canned soups can be convenient, but they are often high in sodium and preservatives. Making your own soup allows you to control the ingredients and boost the nutritional value with fresh vegetables, lean proteins, and whole grains.

Consider preparing a large batch of soup at the start of the week using seasonal vegetables and storing it in airtight containers for easy meals. This way, you enjoy nourishing flavors without the added sodium and preservatives found in many store-bought options.

5. Substitute Instant Noodles with Whole Wheat Pasta

Instant noodles are a quick meal solution but often lack nutritional value and are high in sodium. Whole wheat pasta is a healthier alternative that provides essential nutrients like fiber and protein.

Pair whole wheat pasta with homemade sauces rich in tomatoes, garlic, and herbs, or toss it with olive oil and your favorite vegetables for a nutritious meal. Brands like Barilla offer whole wheat options that are just as quick to cook as instant noodles.

6. Pick Fresh Fruit Over Packaged Desserts

Packaged desserts are convenient and often tempting, but they usually contain high amounts of added sugars and preservatives. Fresh fruit is a naturally sweet option that is packed with vitamins, minerals, and antioxidants.

Enjoy fruits like berries, apples, and bananas for a quick and healthy dessert or snack. Keep a bowl of fresh fruit on your kitchen counter for easy access, and consider brands like Del Monte for pre-cut fruit options when you’re on the go.

7. Use Natural Yogurt Instead of Flavored Varieties

Flavored yogurts can be high in added sugars and artificial flavors. Natural yogurt is a healthier swap, as it’s lower in sugar and offers beneficial probiotics for gut health.

Enhance the taste of natural yogurt by adding fresh fruit, a drizzle of honey, or a sprinkle of nuts and seeds. Greek yogurt brands like Fage and Total offer thick, creamy options that serve as a delicious base for a nutritious snack or breakfast.

8. Trade Processed Meats for Grilled Chicken or Fish

Processed meats like sausages and ham often contain high levels of preservatives and unhealthy fats. Opt for grilled chicken or fish, which are lean protein sources rich in essential nutrients like omega-3 fatty acids and vitamins.

Grill or bake chicken breast or fish fillets, and season them with herbs and spices for a flavorful meal. This swap not only reduces your intake of unhealthy additives but also supports heart health and overall well-being.

9. Enjoy Oatmeal Instead of Sugary Breakfast Cereals

Sugary breakfast cereals may be quick and easy, but they often lack nutritional value and are high in sugar. Oatmeal is a wholesome alternative that offers fiber and essential nutrients, keeping you fuller for longer.

Prepare oatmeal with water or milk and top it with fresh fruits, nuts, or a sprinkle of cinnamon for added flavor. Brands like Quaker offer quick-cooking oats that make this swap convenient for busy mornings while providing a nutritious start to your day.