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Everything You Need to Know About Ultra-Processed Foods (UPFs)

Ultra-processed foods (UPFs) have been popping up everywhere lately - in headlines, on social media, and in conversations about kids’ nutrition. But what are they exactly? And are they really as bad as they sound? Let’s break it down in simple terms.

🍟 What Counts as an Ultra-Processed Food?

Not all processed food is bad. Chopping, cooking, freezing, or pasteurising are all forms of processing that make food safe and convenient.
The problem comes with ultra-processing - when foods are heavily altered with additives, preservatives, flavour enhancers, artificial sweeteners, or colourings to make them more shelf-stable, tasty, or addictive.

Think:

  • Fizzy drinks

  • Crisps and sweets

  • Ready meals

  • Sugary cereals

  • Reconstituted meat products (like chicken nuggets)

Essentially, if it’s made mostly from ingredients you wouldn’t find in a home kitchen, it’s probably a UPF.

🧪 Why Do UPFs Matter?

UPFs are often low in fibre and nutrients and high in salt, sugar, and unhealthy fats. But it’s not just about what’s in them - it’s also about what’s missing. When we fill up on UPFs, we tend to eat fewer fresh, whole foods like fruits, veggies, and grains.

Studies have linked high UPF consumption with:

  • Increased risk of obesity, heart disease, and type 2 diabetes

  • Gut health imbalances

  • Poorer sleep and energy levels

  • Difficulty regulating appetite (they’re designed to make us want more!)

That’s why many nutrition experts now recommend aiming for mostly minimally processed foods, especially for growing kids.

🍎 The Simple Swap: Real Food First

The good news? Cutting down on UPFs doesn’t have to mean cutting out convenience.

Choosing snacks and meals made from real, recognisable ingredients can make a big difference.
Here are a few easy swaps:

  • Swap sugary cereal for porridge topped with fruit

  • Swap crisps for air-popped popcorn or fruit crisps (like Scrapples!)

  • Swap fizzy drinks for water or fruit-infused water

  • Swap packaged desserts for yoghurt and berries

Even small changes add up - especially when they’re habits that stick.

💚 How Scrapples Fits In

At Scrapples, we believe snacks should be simple.
Our apple crisps are made from 100% whole apples - nothing else. No added sugar, no artificial sweeteners, no nonsense.
That means they count as 1 of your 5 a day, they’re school approved, and they fit perfectly into a less-processed lifestyle.

We’re not here to make parents feel guilty - we know life’s busy and sometimes a quick snack is essential. But we are here to make it easier to choose real food, even on the go.

🥕 In a Nutshell

Ultra-processed foods are everywhere - but they don’t have to take over your family’s diet.
By keeping things simple, reading labels, and reaching for snacks made from real ingredients, you can make a big impact on your family’s health (without making life harder).

Small swaps, big difference. 💚

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