Want to lose weight, feel more energised and live longer? It's time to ditch processed food from your life! With over 50 recipes focusing on whole grains, fruit and veg, as well as plenty of advice on living a healthier lifestyle, you'll be feeling like a new version of yourself in no time.
WELCOME
WHAT ARE ULTRA-PROCESSED FOODS? • Some natural products are drastically transformed by the food industry, and regularly eating them can affect our health
THE FOOD SPECTRUM • HOW MANY PROCESSES HAS YOUR FOOD BEEN THROUGH?
PREPARATION TECHNIQUES • WHAT’S INVOLVED IN CHANGING FOOD?
HOW THE BODY HANDLES FOOD • THE TYPES OF FOOD YOU EAT ALTER YOUR DIGESTION
HOW MUCH ULTRA-PROCESSED FOOD IS IN YOUR TROLLEY? • When it comes to helping your health, here’s what to ditch from your weekly shop
FRONT OF THE PACKET • LOOKING AT FOOD LABELS CAN HELP YOU MAKE HEALTHIER CHOICES. HERE’S HOW TO FIND ALL THE INFORMATION YOU NEED
BACK OF THE PACKET • YOU CAN USE THE REQUIRED LIST OF INGREDIENTS WITH ALLERGENS TO HELP YOU FIGURE OUT HOW HEALTHY PRE-PACKAGED PRODUCTS ARE
REFERENCE GUIDE • THERE ARE GUIDELINES TO TELL YOU IF A FOOD IS HIGH IN FAT, SATURATED FAT, SALT OR SUGAR. THEY ARE:
21 WAYS TO DITCH PROCESSED FOODS FROM YOUR DIET • Follow these steps to a wholefood diet that incorporates more natural ingredients
WHAT TO PUT ON YOUR GROCERY LIST • It’s never that much fun to think about what food you CAN’T eat, but luckily an unprocessed diet means there’s loads you still can
THE WHOLE STORY ON WHOLEGRAINS • THE LESS PROCESSED AND MORE NUTRITIOUS GRAINS ARE A NO-BRAINER
DO WE NEED TO FIGHT THE FAT? • Fat may seem like the enemy when you’re trying to shed the pounds, but not only is it essential to a healthy diet, it can also benefit your physical and mental wellbeing too
OIL BE DAMNED • NOT ALL OILS ARE BORN EQUAL, SO HERE ARE THE FACTS ABOUT WHICH OILS ARE BEST FOR A HEALTHY DIET
A STICKY SITUATION • There’s nothing sweet about what too much sugar can do to your mind and body
WHICH SUGAR? • WITH SO MANY DIFFERENT TYPES OF SUGAR AVAILABLE, DECIDING WHICH ONE TO USE CAN BE TRICKY
SNEAKY SUGARS • MOST OF THE TIME IT’S EASY TO TELL WHEN FOOD AND DRINKS CONTAIN SUGAR, BUT NOT ALWAYS…
HOW MUCH SALT IS SAFE TO EAT? • Salt is a nutrient our body needs, but too much can lead to serious health problems like high blood pressure
SALTY SINNERS
SALT IT OUT • SALT COMES IN A VARIETY OF FORMS, BUT WHAT’S THE DIFFERENCE BETWEEN SOME OF THE MOST POPULAR OPTIONS?
RECIPES • Eating a less processed diet can be tasty too, just take a look at these recipes for a little dash of inspiration
BREAKFASTS
LUNCH
DINNER
SNACKS
DESSERTS
Unprocess Your Diet