How Not to Eat Ultra-Processed

How Not to Eat Ultra-Processed

Your 4-week plan for life-changing healthier eating habits


We know we should eat fewer ultra-processed foods; this book shows you how to do it.

From expert dietitian, Nichola Ludlam-Raine, comes this simple, easy-to-follow plan for reducing the ultra-processed foods in your diet.

Taking you through 4 weeks, each focused on a different meal (snacks and drinks, breakfast, lunch and dinner), Nichola equips you with the practical ways you can make a huge difference to your diet through small, achievable changes.

Along the way she also debunks the myths that surround ultra-processed foods and provides answers to the most commonly asked questions, to help soothe anxiety around what you eat and enable you to feel confident with what's on your plate, wherever you are and whatever time of the day.

With recipes to get you started and a comprehensive list of over 100 processed and ultra-processed foods, ranked according to their nutritional benefits and with guidance on how often you should eat them, this is a necessary guide for anyone looking to eat healthier and make a real change to their long-term health.


  • A much-needed, balanced and nuanced book on UPFs
    DR HAZEL WALLACE, Sunday Times bestselling author

About the author

Nichola Ludlam-Raine

A passionate and trusted voice, Nichola Ludlam-Raine (BSc hons, PG Dip, MSc) is a specialist Registered Dietitian with over fifteen years of clinical experience working for the NHS as well as privately. She shares inspiring content to over 100,000 followers on social media and has appeared on TV multiple times - Nichola is a regular on BBC Breakfast, ITV Tonight and Channel's 4 and 5, and regularly provides commentary to numerous tabloids and press outlets. She advocates for a better relationship with food, so that others can build healthier habits that lead to lasting change.
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