Healthy eating in everyday life: How to integrate whole food and upps

Healthy eating in everyday life: How to integrate whole food and upps

The discussion about ultra -processed food (UPF) increasingly takes up space in the health debate. Nutritionist Nichola Ludlam-Raine has set itself the task of doing educational work and shows how to find a healthy balance between enjoyment and healthy diet. Your message is clear: it is possible to consume UPFS occasionally without endangering your own health.

Understand the meaning of Upfs

The term ultra -processed food refers to products that contain ingredients that cannot be found in ordinary cuisine. These strongly processed foods are suspected of increasing health risks. In various studies, they were associated with a variety of health problems, including diabetes, Alzheimer's and cardiovascular diseases. Ludlam-Raine, however, emphasizes that the key is not in dispensing, but in the selection of food.

The focus on whole foods

In her book "How not to eat ultra-processed", which will be published on July 18 in Great Britain and Germany, she explains how consumers can label food and better understand. Ludlam-Raine recommends choosing as little processed food as possible and focusing on full-fledged products. "It is about incorporating the good into the diet instead of just concentrating on avoiding unhealthy food," she adds.

an example from everyday life

To show people how to eat healthy, Ludlam-Raine describes a normal day in their diet. It begins with oatmeal, which she prefers to prepare in its full-fledged form instead of instant variants. "The choice of the right ingredients is crucial," said Ludlam-Raine. "Another healthy snack are dried fruit with nuts or a piece of fruit with cheese."

Make informed decisions

A practical example of your philosophy is lunch. It often grabs sourdough bread that does not contain UPFs when it is made from pure flour, water and salt. "You should always check the list of ingredients," she emphasizes. "If the bread does not contain any harmful additives, it is a good choice." As a rule, she combines her bread with hummus or avocado, which should also be processed as little as possible.

healthy desserts and snacks

Another important point in Ludlam-Raine's approach is how to shape snacking. She recommends looking for snacks that consist of full -fledged foods. "Chocolate -covered nuts could be a better choice than conventional chocolate bars because they are more nutritious," she explains.

Conclusion: Balance is the key

Ludlam-Raine supports a healthy lifestyle that promotes conscious handling of food, but also leaves room for enjoyment. It asks people to learn more about the food they consume in order to make informed decisions. "It is not necessary to avoid ultra -processed foods completely as long as you enjoy them in moderation and mostly adhere to full -fledged foods," she concludes.

- Nag