Ultra-processed foods have become a significant part of daily diets across Europe, but nutrition experts caution that a healthy lifestyle is about more than simply cutting them out. Instead, they recommend small, realistic changes that prioritize balance and long-term habits.
The consumption of ultra-processed foods varies widely across the continent. In Italy and Romania, they make up about 14% of adults’ daily calories, while in Sweden and the United Kingdom the figure climbs to around 44%. These foods range from energy drinks and packaged snacks to sweetened cereals, instant noodles, and frozen pizzas — items made using industrial techniques rather than traditional cooking.
“There is no clear definition,” said Gunter Kuhnle, professor of nutrition and food science at the University of Reading. Most researchers rely on the NOVA classification, which divides food into four groups: unprocessed or minimally processed items such as fruit and milk; culinary ingredients like oils and salt; processed foods such as canned vegetables; and ultra-processed products.
Diets high in ultra-processed foods have been linked to health concerns, including heart disease, digestive problems, and increased risk of early death. However, not all of these foods are inherently harmful. A UK study found that nutritionally balanced diets containing ultra-processed items can still support weight loss, suggesting the health risks are more often tied to high sugar, salt, and fat content — as well as their ease of overconsumption.
Registered dietitian Sammie Gill, spokesperson for the British Dietetic Association (BDA), emphasized that no one should feel pressured to cut out ultra-processed foods entirely. “What’s important is what your overall diet looks like over the long term, not whether you have a slice of cake or a few biscuits now and again,” she said.
Gill offered practical tips for shoppers looking to improve their diets:
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Choose whole foods where possible. Fresh fruits, vegetables, lean meats, nuts, and oats are closer to their natural state than pre-packaged alternatives.
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Opt for simple snacks. Trade flavored yoghurts for plain versions topped with fresh fruit, swap sugary cereals for whole-grain options, and consider popcorn instead of crisps. When buying crisps, Gill suggests brands that stick to just potatoes, oil, and salt.
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Increase fibre intake. Most Europeans fall short of the recommended daily amounts — 25 grams for women and 38 grams for men. Foods labeled as a “source of fibre” contain at least three grams per 100 grams, while “high fibre” options have six grams or more.
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Balance meals. Pair a ready-made dish with fresh produce — for instance, adding salad to a meat-based ready meal, beans to pasta with jarred sauce, or extra vegetables to a frozen pizza.
Experts stress that food labels can be confusing, and some products, such as mass-produced bread, may be classified as ultra-processed due to additives but are not necessarily harmful. For most people, the goal should not be perfection, but a diet that emphasizes variety, moderation, and gradual improvements.
