Which ultra-processed foods are safe - and which should we avoid?

Wholemeal bread

The fibre content of wholemeal bread can make it a healthy processed food. Often, loaves contain added vitamins and minerals such as folic acid - essential for a healthy pregnancy. However, not every loaf of bread is the same and some are better for us than others. Wholemeal or brown breads contain more fibre and the flour used is less processed than white alternatives.

Breakfast cereal

Cereal also contains fibre and has added minerals and vitamins, such as vitamin D. Breakfast cereals can be an important source of nutrition - especially among those on a tighter financial budget.

Like bread, though, not all cereals are healthy. Look for cereals without added sugar or sweeteners. Usually, cereal packages have a ‘traffic-light’ system which tells you how high the sugar content is. If the cereal is in the ‘red’ category, avoid it.

Shredded Wheat is a good choice as it doesn’t contain any added sugar or salt, and is high in fibre. Microwave porridges can be a healthier option also, but not the flavoured versions. For all cereals, instead of sugar use fruit such as banana or blueberries to sweeten.

Tinned vegetables and fish

Packaged foods, such as tinned vegetables or tuna, have been processed but not in a way that is highly detrimental to your health. Tinned vegetables can be a quick, convenient, and cheap way to consume fibre and nutrients. Tuna - as well as other tinned fish - can be a good source of protein and B vitamins.

Ready meals

Ultra-processed ready meals can include chicken nuggets, pizzas, and supermarket curries and pasta sauces, but they aren't all the same. The longer the ingredients list - and the more sugar and fat they contain - the more likely they are to be bad for you.

Some shop-bought ready meals are still processed but are healthier. For example, a lasagne that contains lots of whole ingredients and fewer additives. Organic versions may be less processed, but they are often more expensive.

There are also some healthier ready meals available through the post. Food from the likes of Field Doctor, Cook, or Mindful Chef.

Ultimately, you'll need to check the ingredients on the packet to see if the food is ultra-processed.

Generally, there are four main categories of processed foods:

• Unprocessed or minimally processed foods - this includes fruit, vegetables, milk, fish, pulses, eggs, nuts, and seeds that have no added ingredients and haven’t really been changed from their natural state.

• Processed ingredients - this includes foods that are added to other foods rather than eaten by themselves, such as salt, sugar, and oil.

• Processed foods - these are foods that are made by combining foods from groups 1 and 2, which are altered in a way that home cooks could do themselves. They include foods such as jam, tinned fruit, and vegetables, homemade breads, and cheeses.

• Ultra-processed foods - UPFs usually have five or more ingredients. They tend to include many additives and ingredients that are not typically used in home cooking, such as preservatives, emulsifiers, artificial sweeteners, and flavours.