Nutritionist Updates Ultra-Processed Food Strategy

Registered nutritionist Rob Hobson has refined his approach to diet over the last two years, moving from strict avoidance of ultra-processed foods (UPFs) to a more balanced strategy. Two years ago, Hobson cut out UPFs entirely due to concerns about chronic health problems linked to their consumption.

Initially, he adopted a 'vigilante' approach, cooking everything from scratch and avoiding additives found in items like ketchup and packaged bread. However, he found this method unsustainable due to the time commitment required. Hobson's current diet focuses on whole foods most of the time but allows for specific UPFs that offer nutritional benefits or save time.

He now prioritizes convenience and nutrition, incorporating items like pre-made pasta sauce, fortified cereals, and flavored yogurts. He has also optimized his meal preparation by refrigerating rather than freezing batch-cooked meals and utilizing a pressure cooker to reduce cooking time.

Two years ago, after researching the link between high consumption of ultra-processed foods and chronic health issues, Rob Hobson decided to eliminate them from his diet. UPFs are generally defined as items that undergo industrial processing and contain ingredients not typically found in a home kitchen. These products are often shelf-stable, highly marketed, and designed with a combination of sugar, salt, and fat.

In the first three months of this dietary change, Hobson cooked from scratch as much as possible. He relied heavily on meal prepping and strictly avoided foods containing additives, including common staples like ketchup or grocery store whole wheat bread. Regarding this initial phase, Hobson previously stated, "I was like a vigilante."

Despite the health benefits, Hobson found that this rigorous approach quickly became too time-consuming to be sustainable. By 2024, he had changed his tactics. He began to incorporate what he considers healthier UPFs back into his meals to save time while maintaining a balanced diet.

The conversation surrounding UPFs has evolved, and Rob Hobson now believes that not all processed foods are detrimental. He notes that the public is "starting to understand that some of them are really not as bad for you because they have other added health benefits." Examples of these beneficial UPFs include fortified breakfast cereals, which contain vitamins, and flavored yogurts, which serve as a good source of calcium and protein.

Hobson's dietary focus has shifted from solely avoiding UPFs to prioritizing convenience and nutrition. He emphasizes the importance of having healthy options readily available. "With nutrition, it's just making sure everything is on hand so that you have everything ready to go," he explained.

While he allows for flexibility, Hobson maintains a foundation of whole foods. He eats unprocessed foods most of the time but enjoys wine or chocolate when he craves them. When purchasing UPFs like pasta sauce, his philosophy is to choose the highest quality option available rather than stressing over the processing. As he put it, "I'm not going to give myself a hard time about buying tomato sauce, I'll just buy the best one I possibly can."

To accommodate his busy schedule, Rob Hobson has made two significant adjustments to his meal planning and preparation. First, he switched from freezing to refrigerating batch-cooked meals. While he used to freeze meals, he found the defrosting process tedious, noting that food "was just sitting in the freezer. I couldn't really be bothered to defrost it."

Now, Hobson prepares dishes that will last in the refrigerator for a few days, such as turkey chili. He eats these versatile meals in various ways throughout the week—paired with rice one day, or on a baked potato or in a wrap the next. He finds this method saves significant time and appreciates having ready-to-heat food in the fridge.

The second major upgrade was purchasing a pressure cooker. This airtight device uses steam to cook food rapidly, significantly reducing the time Hobson spends in the kitchen. He uses it to prepare one-pot meals like stews and curries without needing to supervise the food constantly. This tool allows him to batch cook with "very little effort," making his current dietary strategy both healthy and practical.