How to eat healthier without cutting out everything you love

One of the biggest challenges when it comes to eating healthily is that the natural reaction is to worry about all the ‘nice’ foods that you’re going to have to give up! The sad fact is that today’s convenience foods - AKA processed foods, are designed and created to be tasty and leave us craving more.  Your go-to comfort foods and snacks are probably on this list. They may be sugary, salty and just incredibly moreish! 

So. if you want to eat a healthier diet do you need to ‘give up’ everything you enjoy eating? Good news everyone!  No, you don’t!  I’m going to help you cut through the noise and identify how to find a balance in your choices that your body will love but will still leave you feeling satisfied and happy! 

What are processed foods?

I’m sure you probably already know this, but it’s always worth clarifying what constitutes processed foods especially now that, more often than not, we’re referring to ultra-processed food.

The distinction comes in the amount of alteration from the original form into the current form a food has undergone. For example, a ‘minimally’ processed food may be canned or frozen and may have had minor alterations, but essentially maintains its nutritional profile. These are not the enemy! You can retain their convenience safe in the knowledge that they’re still doing some good.

Ultra-processed foods are normally high in added sugars, salt, unhealthy fats, emulsifiers, additives and chemicals to enhance taste, texture, colour and shelf life.  This could be anything from fast food, instant noodles, pre-packaged baked goods, breakfast cereals, commercially made bread or fizzy drinks. 

It’s these ultra-processed foods (UPFs) that we need to look at to see if they can be limited. 

Health issues and processed foods

One of the major problems with (ultra) processed foods is, not surprisingly, due to the high levels of sugar they contain. When combined with high amounts of unhealthy fats, particularly trans fats found in fast food, this type of diet can drive chronic low-grade inflammation, a known risk factor for several serious health issues, including obesity, heart disease, and type 2 diabetes.

My personal area of work, gut health, is also hugely affected. Inflammation drives gut disorders and the lack of fibre in UPFs also contributes to worse gut symptoms in people with a highly processed diet. 

If you suffer from bloating, digestive pain, unpredictable bowels or disorders like fatigue or brain fog, the root cause could be due to the components in ultra-processed food.  

So are we saying that we need to give these foods up?  What about family pizza night? Or that grab-and-go bag of crisps or chocolate bar?

How to eat healthily but also have fun with your food! 

As with so many things it doesn’t have to be all-or-nothing!  It’s about finding a balance.  You don’t need to create a perfect diet, just a consistent one.

Think of the 80:20 rule. If you can eat a minimally processed + wholefood diet for around 80% of your week, then some processed meals or treats are not the end of the world! 

If your balance is currently the opposite way around, then there may be some compromises to make.

Here’s where to start:

1. Upgrade your favourites

One of the simplest ways to enjoy your favourite foods without the health drawbacks of ultra-processed versions is to make healthier swaps. For example:

• Pizza: Instead of ordering takeout, make a homemade pizza with a wholegrain crust, fresh tomato sauce, and plenty of vegetables. You can still sprinkle on cheese or even add a few slices of pepperoni without guilt. Be sure to use a block of cheese to grate rather than ready-grated or sliced! 
• Chips and dip: Swap highly processed potato chips for baked or air-fried veggie chips. Pair them with homemade guacamole, salsa, or hummus instead of store-bought dips full of additives.
• Desserts: Love chocolate? Choose dark chocolate with at least 70% cocoa content, which contains less sugar and more antioxidants than milk chocolate.
  By upgrading the ingredients, you can enjoy familiar tastes with a nutritional boost.

2. Cook at home more often

Cooking at home is one of the best ways to reduce processed food intake while still enjoying the dishes you love. When you make meals from scratch, you control the ingredients, the portion sizes, and the flavours.

• Make it easy: Choose simple recipes that don’t require hours in the kitchen. A stir-fry, a simple marinaded fish or meat, or a one-pot soup can be ready in 30 minutes or less.
• Batch cook: Prepare meals ahead of time and freeze portions for later. This way, you have a healthy alternative to processed frozen meals. Great for chillis, curries and soups - especially at this time of year! 
• Experiment: Try making homemade versions of your favourite processed foods, like granola bars, burgers, or even your own "fast food" using fresh ingredients.

Cooking can be a creative and enjoyable experience, especially when you see how delicious whole foods can be. 

3. Adopt the 80:20 Rule

A little planning across each week will help you to identify when you want to have your treats and when you have time to focus on cooking from scratch. Set some time aside on a weekend to consider the week ahead. Then you can allow yourself 20% relaxation from your ‘healthier’ diet regime.  

For example:

• Enjoy a nutrient-packed salad or grain bowl for lunch but indulge in a slice of cake at a birthday party.
• Have a balanced dinner with lean protein and veggies but treat yourself to a scoop of ice cream afterward.

By doing this you have the benefits of a mostly healthy diet, but all the enjoyment and satisfaction from the treats you love. 

4. Redefine Indulgence

Many people associate indulgence with processed treats - probably because of the sugar or creaminess, but whole foods can also be luxurious and satisfying. Consider these ideas:

• Natural sweetness: Ripe fruits like mango, berries, or figs are naturally sweet and make excellent desserts. Pair them with a dollop of Greek yoghurt or a drizzle of dark chocolate.
• Creamy comforts: Make a creamy but nutrient-rich soup using blended vegetables, coconut milk, or avocado.
• Satisfying snacks: Replace processed snacks with whole-food options like roasted nuts, air-popped popcorn, or oat cakes topped with almond butter and banana slices.

By focusing on high-quality, whole ingredients, you can redefine what indulgence means to you. These new treats will become firm favourites before you know it. 

5. Save processed foods for special occasions

Don’t beat yourself up for wanting the occasional processed food. It’s allowed…if movie night feels incomplete without popcorn or a holiday dinner calls for some indulgent desserts so be it. When these foods are reserved for special moments, they feel more meaningful and less like everyday staples.

6. Focus on adding, not Just eliminating

It’s perfectly normal when you start making changes to fixate on eliminating, which in the mind becomes deprivation.  So, instead, focus on a more positive mindset. Think about what you can add to your meals to make them more satisfying and appealing.

• Add extra vegetables to pasta sauces, soups, or sandwiches.
• Sprinkle seeds or nuts on your salads for added crunch and nutrition.
• Include herbs and spices to enhance flavours naturally.
• Add local honey to yoghurt for a creamy snack.

By focusing on abundance and variety rather than restriction, you’re more likely to stick with healthier habits long-term.

Why this approach works

Finding the balance between a whole-food diet and a processed diet is a very achievable goal. Reducing processed foods without cutting out everything you love aligns with real life. You never quite know what is going to come up to derail the ‘perfect’ plan, so don’t even try to be perfect. Social occasions, cravings, and time constraints are all a part of life. 

Any approach that doesn’t allow flexibility is doomed to failure which nobody wants. Keep your goals realistic but attainable and you’ll be enjoying a healthier diet in no time at all. By becoming more aware and mindful of your choices, cooking more often, and embracing balance, you can create a diet that nourishes your body while still allowing for treats and indulgences. 

Remember, the key is to focus on consistency, not perfection!