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. 

This review involved nearly 10m participants and experts from institutions including Johns Hopkins Bloomberg School of Public Health in the US, the University of Sydney, and DCU in Dublin. It noted that “direct associations were found between exposure to ultra-processed foods and 32 (71%) health parameters”, including “mortality, cancer, and mental, respiratory, cardiovascular, gastrointestinal, and metabolic health outcomes”.

With the term UPF covering everything from breakfast cereals, protein bars, and mayonnaise to instant noodles, energy drinks, and sausages, it can sometimes be difficult to figure out a way through this confusing food forest. Consumer Perceptions Unwrapped, a 2024 European study from the European Institute of Innovation and Technology (EIT) Food Consumer Observatory, found that consumers are concerned about the long-term health risks of UPF. 

However, without the knowledge needed to identify UPF, shoppers were often unable to avoid these foods.

What are UPFs?

The very definition of UPFs isn’t entirely clear, even among experts. Lambert describes them, in short, as “products that have been significantly changed from their original form using industrial methods and ingredients you wouldn’t normally use at home”. 

With the addition of ingredients such as flavour enhancers, emulsifiers, preservatives, and artificial sweeteners, these are foods “designed to be tasty, convenient and long-lasting, but eating lots of them regularly may affect your health over time”. While “the key message is it’s not about avoiding all UPFs entirely”, she says, it’s important to understand what they are and to consume them in moderation.

Rhiannon Lambert suggests making small, manageable changes that fit into your lifestyle. Picture: Isabelle Pana

Lambert is committed to promoting a science-backed approach to nutrition in her popular podcasts and social media accounts. In The Unprocessed Plat e, she uses the Nova classification to define UPFs. This scientific system developed by researchers at the University of São Paulo in 2009 has four categories of food: unprocessed/minimally processed (fresh fruit and vegetables, meat, milk, grains); processed culinary ingredients (butter, oils, sugar, salt); processed foods (cheese, canned vegetables and pulses, freshly made bread); UPFs (fizzy drinks, packaged snacks, sugary cereals, many ready meals).

Of course, there are grey areas, but knowledge is power, even if it is, sometimes, a little confusing. “It’s important to take a balanced and informed view,” says Lambert. “While high consumption of ultra-processed foods can be linked to poorer health outcomes, occasional intake within a nutrient-dense diet is unlikely to pose significant harm.”

There are even times when, she points out, these foods are not necessarily a bad idea.

“Some UPFs, such as fortified plant-based milks, wholegrain breads, or low-sugar cereals, may offer nutritional benefits, particularly when accessibility, budget, or time constraints are barriers to cooking from scratch. UPFs exist on a spectrum, and not all are created equal.”

She also makes the point that baby formula is “technically a UPF, yet it’s a vital source of nutrition for infants when breastfeeding isn’t an option”.

Manageable changes

In 2023, a report from Safefood noted that families on a tight budget in Ireland were often struggling to afford healthy food due to inflation, with some households needing to spend up to a third of their weekly income on food. Everyone should have “equal opportunity to access nutritious, affordable food and enjoy a healthy diet”, says Lambert, adding it is “essential that discussions and interventions happen at all levels, from government and industry to communities”.

While it can be tempting, as with many resolutions, to decide that you’re cutting all UPF out of your diet, that’s not necessarily what Lambert would recommend, especially when you’re trying to juggle work and family. 

“It’s completely understandable that cooking from scratch every day feels overwhelming, especially when time is so limited,” she says. “As a working mum of two, I’m no stranger to this myself, and even as a nutritionist, I don’t always have the time to cook everything fresh from scratch. 

The key is to make small, manageable changes that fit your lifestyle, helping you build habits that make healthier eating easier and less stressful.

She’s a fan of prioritising breakfast, cooking simply, and meal planning: there are plenty of ideas in The Unprocessed Plate from overnight oats and fridge-raid omelette muffins, traybakes such as baked ricotta, beetroot and walnut or chicken, pumpkin and chickpea or a veg-loaded lasagne that can be portioned and frozen. 

If you’re trying to ditch pre-packaged bread, Lambert has soda bread, cottage cheese bread, and yogurt flatbread options. As shop-bought sauces and spreads are often UPFs, there’s a chapter with alternatives such as nutty chocolate spread and spiced tomato ketchup. 

There are also sweet recipes with benefits, including vegetables (courgette, miso, and olive oil cake), fruit (berry banana ice lollies), and chocolate (dark chocolate and oat cookies).

The Unprocessed Plate, Lambert’s third, is friendly, informative, and encouraging, offering accessible ideas for making healthier switches.

“The goal isn’t perfection, but progress,” says Lambert, “introducing simple habits that help you and your family enjoy better food choices without adding more pressure to your day.”

Lambert’s top three easy swaps for UPF store-cupboard staples

• Sugary breakfast cereals - Overnight oats or homemade granola;
• Packaged bread - Fresh sourdough or wholegrain loaf (freeze slices);
• Sweets and biscuits - Dark chocolate, dates, or homemade bakes.

Triple-protein dahl

recipe by:Rhiannon Lambert

I share many of my go-to and most-loved dishes in The Unprocessed Plate. One I return to time and again is my triple-protein dahl. It’s nutritious, vegan-friendly and suitable for the whole family.

Preparation Time

 15 mins

Cooking Time

 45 mins

Total Time

 60 mins

Course

 Main

Ingredients

• 3 tbsp olive oil or rapeseed (canola) oil

• 2 onions, chopped

• 4 garlic cloves, minced

• 1 green chilli, chopped, or ¼ tsp dried chilli (red pepper) flakes

• 1 thumb-sized piece fresh ginger, peeled and grated

• 1 tsp ground turmeric

• 1½ tsp ground coriander

• 1½ tsp ground cumin

• 3 medium tomatoes or 4 plum tomatoes from a can, chopped

• 250g (1½ cups/9oz) dried red lentils, rinsed

• 1 x 400g (14oz) can green or brown lentils, drained and rinsed

• 150g (5½oz) frozen peas

• 1 x 400g (14oz) can coconut milk

• 2 big handfuls of coriander (cilantro) leaves, roughly chopped

• Optional: Yogurt flatbreads, to serve (recipe in my new book!)

• Optional: Cooked long-grain brown rice, to serve

• Sea salt and freshly ground black pepper

• For the cucumber raita

• ½ garlic clove, peeled

• ½ tsp ground coriander

• ¼ cucumber

• 200g (1 cup/7oz) skyr, Greek yogurt or coconut yogurt

Method

1. Warm the oil in a large pan set over a medium heat and fry the onions with a pinch of salt for 8–10 minutes until softened. Add the garlic, chilli, ginger, and spices and cook for another 2–3 minutes, stirring constantly, until fragrant.

2. Add the tomatoes, red lentils, and 700ml (3 cups/25fl oz) water. Allow to simmer for a further 20–25 minutes, until the lentils are tender.

3. Meanwhile, grate the garlic and cucumber into a small bowl, stir in the ground coriander and yogurt, then lightly season with salt and pepper. Set aside.

4. Once the red lentils are soft and falling apart, add the canned lentils, peas, and coconut milk to the pan. Bring to a simmer, then cook for a further 5 minutes. Taste and adjust the seasoning to your liking, then spoon into bowls. Serve with plenty of coriander, dollops of the cucumber raita, flatbreads, and brown rice, if you like.

5. Note: Try blending any leftovers with a little hot vegetable stock to create a rich and comforting soup.
   From The Unprocessed Plate by Rhiannon Lambert (DK, €19.99).

• The Unprocessed Plate: Simple, Flavorful UPF-free Recipes to Transform Your Life (DK, €19.99) by Rhiannon Lambert is out now.