Are they all unhealthy? The conversation around ultra-processed foods is growing more difficult to follow. Certain studies warn against them altogether, while others suggest some are less harmful than others.

It can sometimes be difficult to determine what is ultra-processed and what isn’t. Experts from online butchers, Campells Meat have shared a few alternatives to ultra-processed foods that you can incorporate into your diet.

Campbells explain it’s worth being mindful of how much ultra-processed food we eat. That doesn’t mean we need to cut it out completely, but choosing more wholefoods like quality meat and less processed carbs is an easy way to eat better.

They have shared some simple swaps that can help cut down on ultra-processed foods without feeling restrictive:

Sausages & Burgers

Supermarket versions of these classics can often include fillers, flavourings and emulsifiers that go unnoticed. Choosing sausages from a butcher that are made with a higher meat content, or making your own burgers from fresh mince, salt and herbs, is a way to enjoy them without the unnecessary extras

He points out that homemade patties or sausages give you control over both taste and texture. Shaping your own patties takes only a little time and it’s easy to taste the difference. You are also free to experiment with spices or herbs to make them exactly how you like them.

Cold Cuts

Campbells explain that many packaged ham or turkey slices contain preservatives, added water and stabilisers, which can take away from both the quality and the flavour. When you roast a joint of meat at home, whether that is beef, pork or chicken, you are left with cold cuts that are far less processed and naturally more satisfying.

He adds that this approach is not only healthier but also cost-effective. A single roast can provide hot dinners when freshly cooked and then be used throughout the week for sandwiches, salads or quick snacks. It is a simple swap that stretches further and makes mealtimes more versatile.

Breaded Meats & Fish

Frozen breaded chicken or fish fillets may be convenient, but according to Campbells Meat they are often heavily processed with coatings that take away from the true flavour. A simple coating at home using flour, eggs and breadcrumbs takes a small amount of effort, but the result is fresher and much lighter.

He also highlights that this method can be adapted for different styles. You can season the coating with paprika, parmesan or fresh herbs to create variety. It turns a basic chicken breast into something different, while avoiding the additives found in ready-made products.

Sauces & Condiments

Jarred sauces, from pasta sauce to curry sauce or even mayonnaise, often contain added sugar, salt and preservatives. They suggest a simpler approach by making a sauce from tinned tomatoes, garlic, onion and olive oil takes less than fifteen minutes, and the flavour is fresher than most store-bought options.

They add that this method works for a wide range of condiments. You can make a quick curry base, pasta sauce, or homemade dressing, adding herbs, spices or roasted vegetables to suit your taste. It’s a small step that improves both taste and nutrition.