What are UPFs and how to easily eat more unprocessed food — plus a triple-protein dahl recipe

In her new book, ‘The Unprocessed Plate’, nutritionist and podcast host Rhiannon Lambert shows us how to swap UPFs for healthier eating habits

The very definition of UPFs isn’t entirely clear, even among experts

As an opportunity for new resolutions, September makes an ideal time for a reset. Unlike the more traditional time of the year, we’re neither overwhelmed by the post-Christmas letdown nor sneezing our way through January blues. After a summertime of lighter, fresher eating, we’re primed for a good food September and cutting down on ultra-processed food (UPF) is a good target to have in our sights. A new book by British-based registered nutritionist, author, and podcast host Rhiannon Lambert, The Unprocessed Plate, offers a practical way to reset your diet by focusing on healthier habits, alternative options, and minimising UPFs.

Almost half the food that we buy in Ireland is ultra-processed. In February 2024, The BMJ medical journal published the world’s largest review into UPF, making direct links between the consumption of UPF and health issues such as type 2 diabetes, cancer, heart disease, and mental health.