Processed foods

A processed food is any food or drink that has been changed in some way when it’s made or prepared. Most foods we eat are processed in some way.

Processing can be used to:

• make foods safe, for example milk is pasteurised to remove harmful bacteria
• make foods suitable for use, such as pressing seeds to make oil
• preserve foods or help them last longer, such as tinned or frozen foods
• change how food tastes, such as adding salt or sweeteners
• create ready meals and snacks

Ultra-processed foods

Sometimes the term ultra-processed foods (UPF) is used to refer to some processed foods and drinks. These have been through more processing than other foods.

Ultra-processed foods often include ingredients you would not usually have at home, such as preservatives, sweeteners and emulsifiers.

Ultra-processed foods include things like:

• sweetened drinks
• crisps
• packaged cakes and biscuits
• ice cream
• sweets and chocolate
• some ready meals
• packaged meat pastries like pies and pasties

Processed foods in a healthy diet

Not all processed foods are unhealthy, but many ultra-processed foods are high in calories, saturated fat, salt or sugar.

Eating too many calories, too much saturated fat, salt and sugar, and not enough fruit and vegetables and fibre is not good for you.

Diets high in ultra-processed foods have been linked to an increased risk of health conditions such as obesity, type 2 diabetes and heart disease. It’s not known if ultra-processed foods are unhealthy due to the processing or because of the calories, fat, salt and sugar they contain.

Eating a lot of processed and red meat is also linked with an increased risk of bowel cancer.

Some ultra-processed foods can be included in a healthy diet – such as wholemeal sliced bread, wholegrain or higher fibre breakfast cereals or baked beans.

Most people would probably benefit from eating less ultra-processed foods that are high in saturated fat, salt or sugar. These foods are not needed in our diet, so should be eaten less often and in smaller amounts.

A healthy diet includes plenty of fruit, vegetables and wholegrain or higher fibre starchy carbohydrates such as wholewheat pasta, brown rice and whole oats.

Find out what to foods to include for a healthy, balanced diet with the Eatwell Guide.

Food labels on processed foods

Looking at food labels can help you choose between processed foods and check the calorie, saturated fat, salt and sugar content (nutrition content).

Most pre-packed foods have the nutrition information on the packaging.

Some food labels use colour-coding to show if the food is high or low in fat, saturated fat, salt or sugar.

If you're pregnant, find out what foods to avoid.