Swaps
This page is about small, realistic changes that help reduce ultra-processed foods without being perfect or giving up foods you enjoy
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📌 Look for foods with shorter ingredient lists and nothing you don’t recognise.
📌 Choose whole or minimally processed ingredients first.
📌 Opt for swaps that boost fibre, lower added sugar and remove additives.
Breakfast swaps
Start the day right
Typical UPF: Sugary cereals, flavoured instant porridge, breakfast bars
Better options:
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Plain porridge oats (organic if possible) - add fresh fruit, nuts, seeds and a drizzle of honey.
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Plain Greek yoghurt + berries - no added sugars or flavourings.
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Shredded Wheat (original) - 100% whole wheat, no additives (add your own fruit).
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Wholegrain sourdough / artisan bread - fewer ingredients and no unnecessary additives vs. mass-produced loaves.
Swap tip: flavour your breakfast with real fruit and spices like cinnamon, it tastes great without processed sugars.
Lunch
Keep it simple
Typical UPF: Packaged sandwiches, meal deals, instant noodles, flavoured pasta pots, processed deli meats.
Better options:
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Homemade soups or stews – vegetable, lentil, chicken or bean-based using simple ingredients.
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Leftovers from dinner – one of the easiest low-UPF lunches.
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Eggs on wholegrain sourdough or toast – filling, affordable and minimally processed.
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Salads with real protein – add beans, lentils, eggs, fish or leftover meat; dress with olive oil + lemon.
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Jacket potato – topped with cheese, beans, tuna or leftover veg instead of ready made fillings.
Swap tip: Think leftovers first. Dinner leftovers often make the simplest, least-processed lunch with zero extra effort
Dinners
Back to basics
Typical UPF: Ready meals, jarred sauces, processed meats, frozen breaded foods, takeaway meals.
Better options:
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Choose a protein, a vegetable and a carb, then keep flavours simple - e.g. chicken, potato and veg.
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One-pan or traybake meals – minimal effort, maximum flavour.
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Homemade versions of favourites – burgers, curries, stir-fries made from scratch.
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Pasta with simple sauces – tomatoes, garlic, olive oil, herbs, cheese.
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Slow-cooked meals – chilli, casseroles, dhal or soups using whole ingredients.
Swap tip:
Snacks
Small but nourishing
Typical UPF: Crisps, biscuits, chocolate bars, protein bars, flavoured yoghurts.
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Better options:
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Fruit with nuts or nut butter – e.g. dates and peanut butter.
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Plain yoghurt – add your own fruit, seeds or a drizzle of honey.
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Cheese with wholegrain crackers – check ingredients are short and recognisable.
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Boiled eggs – easy to prep and very filling.
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Homemade snacks – flapjacks, muffins or energy balls made with basic ingredients
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Popcorn - check ingredients.
Swap tip: