Changing my eating habits
My attempts to eat less
ultra-processed food
I’ve recently read Chris van Tulleken’s fantastic book 'Ultra-Processed People - Why do we all eat stuff that isn't food...and why can't we stop'. He delves deeply into the food industry and the manufacturing processes involved in producing many of the foods filling the shelves in our supermarkets.
He explains and simplifies the science around the effects these ingredients and processes have on human health.
He describes his work to try and inform government policy and decision making at a high level, with the aim of improving health outcomes for everyone.
I found the book very informative but also somewhat unsettling, and as a result I've tried to make a few changes in our household since reading it. I appreciate and feel grateful that I have the choice and the resources to be able to make some of the following changes and hope I can stick to them in the long-term. I imagine this book will become one of the few that I'll read many times over, to help prevent my old habits from creeping back in.
Here's what I'm currently working on
- Utilising the concept of behaviour change science that says it's easier to stop doing a habit if you make it harder to do, I now try to resist buying the ultra-processed treats and instead buy more fruit, so there are fewer unhealthy snacks available in the house.
- I now have a clearer understanding of some ingredients that I want to avoid eating, and have started reading food labels in more detail when shopping.
- I’ve started to allow additional time to look for recipes and make my shopping list so that I can make more meals from scratch.
- Some online grocery websites now have meal planning tools, which I’ve found useful in helping me increase the variety of meals I plan and helps ensure that I have all the ingredients required to make them.
- When I’m peckish for a snack I’ll try and eat something like nuts & fruit first, which makes it less likely that I’ll eat chocolate! And if I've managed item one, I should have less chocolate in the house to start with!
- When I can afford it, I’ll try and buy better quality ingredients.
- I’m trying to cook vegetarian meals more often, which means I’ll eat a wider variety of whole plant foods such as beans and lentils.
Junk food advertising is soon to become more strictly governed, according to recent news, which may be a sign that higher level decision making is looking at this issue too.
It’s certainly not easy to avoid all ultra-processed foods, but I’m trying to reduce my consumption of them. I feel grateful for the knowledge and the resources that allow me to make a few personal choices to help improve my health outcomes and I like the way Chris refuses to blame individuals who struggle to make healthier choices. I hope that he, and others like him, can help those struggling on lower incomes to have improved health outcomes too.
If you're keen to change your movement diet, and introduce some gentle mobility, strength and core work check out my Pilates details here.