The first 4-week plan for reducing the ultra-processed foods in your diet
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.
About the Author
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.
Industry Reviews
This book empowers readers to navigate the complex world of ultra-processed foods, offering practical insights and a thorough 4-week plan to reduce our intake. It's a masterful guide that enlightens and nourishes without constraining, transforming our relationship with food for enduring health and well-being. -
DR IDZ, AUTHOR OF SATURATED FACTS
A no-nonsense book which cuts through all the confusing nutritional information out there with wonderfully simple explanations and practical and delicious tips! -
DR AMIR KHAN, SUNDAY TIMES BESTSELLING AUTHOR
This book helps guide us with really practical ideas and mythbusting about UPFs. As a busy mum, I especially love the 'shopping list easy wins' and simple recipes. -
DR SOPHIE NEWTON, GP AND TV DOCTOR
This is a fantastic book, which will help people eat more nutritious food, so they can enjoy what they eat while supporting their long-term health. A must-read for those looking to cut through the noise around UPFs and better understand what foods are in this category and, importantly, how to eat less of them. -
GRAEME TOMLINSON (THE FITNESS CHEF), SUNDAY TIMES BESTSELLING AUTHOR
An indispensable guide...Nichola not only demystifies ultra-processed foods but also equips the reader with the tools to make informed, healthy choices with ease.
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DR JENNA MACCIOCHI, AUTHOR OF IMMUNITY: THE SCIENCE OF STAYING WELL
An absolute must-read. Warmly educational, accessible and best of all, totally do-able. This book is the voice the UPF movement needs. -
ANNA MATHUR, SUNDAY TIMES BESTSELLING AUTHOR
For me this is a powerful evidence-based toolkit for real families, so we can navigate the best diet we can, in the food environments we are in.
- ROSEY DAVIDSON, AUTHOR OF THE JUST CHILL BABY SLEEP BOOK
No foods are 'good' or 'bad' and this book helps you cut through the noise around the often confusing world of nutrition. Full of practical and empowering information. -
DR PHILIPPA KAYE, AUTHOR OF THE M WORD
A brilliantly written book with delicious, yet achievable recipes using simple every day ingredients. After reading this you will be well educated and able to make healthy choices. Easy to read and simple to maintain. -
MANDY MILLER (AKA SIMPLY FOOD BY MANDY)
Consider this book your go to evidence-based guide to understanding ultra-processed foods. Nichola's 4-week plan empowers readers with a practical, achievable roadmap to a healthier lifestyle. A must read! -
DR CHINTAL, AUTHOR OF DR CHINTAL'S KITCHEN
If you’ve been confused about Ultra Processed Foods then this is the book for you. Nichola has done a fantastic job at breaking down the evidence around UFPs, but also at helping readers to simply navigate a diet with fewer UPFs. This is a really detailed and practical guide for everyone. -
CHARLOTTE STIRLING-REED, SUNDAY TIMES BESTSELLING AUTHOR
A valuable hot topic right now and this book so pragmatically addresses a positive path to change. Stacks of solutions... not just the usual facts, figures and scaremongering
- BEN EBBRELL, SORTED FOOD
An eye-opening insight into the world of Ultra Processed Foods and practical ways to start introducing a healthier lifestyle into yours and your families lives - invaluable advice! -
EMILY NORRIS, AUTHOR OF THINGS I WISH I'D KNOWN
An incredibly important resource for all and a book I’ll be recommending to my patients, too! Having an easy-to-understand, evidence-based and accessible toolkit is just what we all need! -
DR PUNAM KRISHAN, GP AND TV DOCTOR
Nicola's framework to reduce one’s intake of UPFs should be part of central public health messaging and used widely in clinical practice. This is an essential read for EVERYONE. -
DR ALLYJAFFEE, NHS DOCTOR AND CO-FOUNDER OF NUTRITANK
