Nourish from Within: Why I’m Choosing a Non-UPF Diet
Nourish from within
Somewhere between the protein bars, low-fat yogurts, and microwave “superfood” bowls, I started to wonder: Is any of this actually real food?
It looked healthy. It claimed to be healthy. But something felt… off.
That’s when I discovered the rabbit hole of ultra-processed foods or UPFs. Spoiler alert: they’re not doing our guts, our hormones, or our moods any favours. I am the one in the supermarket looking at labels before I will buy anything. More often than not it goes back on the shelf.
What Is a UPF, Anyway?
UPFs are those science-lab creations dressed up like real meals if it has more than five ingredients it’s likely ultra processed. Think:
Shelf-stable snacks that never expire
“Healthy” cereals with more additives, fizzy drinks, ready meals etc, these often contain artificial flavours. colourings and additives.
Anything with a list of ingredients you need a PhD to pronounce
Why Inner Health Matters
Our bodies are changing. Our digestion slows, our hormones shift, and what we eat starts to show up in our energy, our sleep, even our skin.
UPFs can mess with all of that and disrupt your body’s balance.
They’ve been linked to:
Inflammation
Blood sugar spikes
Disrupted gut bacteria
Poor mental clarity (a.k.a. brain fog)
And frankly, at this stage in life, we’ve earned the right to feel better than blah.
What I’m Eating Instead
I’m simply leaning into foods that are real, food that knows where it came from.
Here’s what’s on my plate lately:
Whole veggies, roasted with olive oil and sea salt
Sourdough toast with avocado or eggs
Greek yogurt with berries
Dark chocolate — because I’ve not lost my mind.
No counting. No detoxes. Just mindful, delicious meals that leave me feeling satisfied.
Tips for Ditching UPFs (Without Losing Your Mind)
Educate Yourself- There are some great resources on UPF, my number one book is here
Read the label — if it sounds like it was made in a lab, it probably was.
Shop the edges of the grocery store — fresh stuff lives there.
Batch cook simple things like roasted veggies, quinoa, or grilled chicken for quick mix-and-match meals.
You Deserve Better Than Beige Nuggets
This isn’t about being perfect. It’s about feeling good — gut, mind, and spirit.
When I started shifting away from UPFs, my body exhaled. My brain felt clearer. My mood improved. My cravings went away.
No, I don’t miss the fake cheese. Yes, I still eat cake.
It’s balance. But it’s real.
Loretta