Ultra-processed foods (UPFs) have long been viewed as detrimental to healthy eating due to their inclusion of additives, artificial sweeteners, and various emulsifiers not commonly found in home kitchens. However, nutrition coach Marcelle Rose challenges the prevailing view that all UPFs should be categorically avoided, arguing that such blanket restrictions may contribute to unnecessary stress and guilt around food, which could be more harmful to overall health than the foods themselves.

Rose highlights that focusing solely on the level of processing overlooks the importance of nutritional quality. This perspective aligns with recent research from Harvard University, which suggests that long-term health outcomes depend more on the nutritional content of foods rather than the degree of processing.

In a list of ten commonly consumed UPFs that can be incorporated safely into a balanced diet, Rose includes baked beans, fish fingers, pot noodles, crumpets, wholemeal sliced bread, breakfast cereals, jars of pasta sauce, oven chips, flavored yogurt, and veggie burgers.

Baked beans, despite being ultra-processed, are noted for their high protein and fiber content and can contribute to satiety when consumed as part of a balanced meal—ideally without added salt and opting for low-sugar varieties. Fish fingers provide essential omega-3 fats and amino acids, serving as a convenient way to introduce fish into children’s diets.

Pot noodles and crumpets are recommended in moderation, with the suggestion to enhance pot noodles by adding protein-rich ingredients or vegetables to create a more nutritionally complete meal. Crumpets, low in fat and calories compared to sweet breakfast snacks, can be paired with protein toppings such as peanut butter or eggs.

Wholemeal sliced bread, although often ultra-processed, remains a practical option, especially varieties rich in fiber with fewer additives. Wholegrain breakfast cereals like Weetabix and Shredded Wheat are praised for their iron and B vitamin fortification and fiber content, provided low-sugar and low-salt options are chosen.

Convenience products like jars of pasta sauce can support proper meal preparation when selected for low salt and sugar content and supplemented with additional vegetables or protein sources such as tuna. Oven chips, while not an everyday choice, can be a better alternative to traditional deep-fried options due to lower fat content and the presence of fiber and potassium.

Flavored yogurts are often high in additives, prompting Rose to recommend low-sugar versions or opting for natural yogurt with added fruit and natural sweeteners. For veggie burgers, whole pulse-based bean varieties are preferred, but occasional consumption of ultra-processed plant-based options can be acceptable when balanced with vegetables.

Rose’s approach encourages a nuanced view of ultra-processed foods, advocating for informed choices that prioritize overall dietary balance rather than strict eliminations. She further explores these ideas in her book, *The Binge Freedom Method*.