Growing evidence suggests that a large amount of prepackaged food may be damaging health. Ultra-processed foods, including ready meals, crisps, sugary snacks and breakfast cereals, have been linked to an increased risk of obesity, heart disease, cancer and early death.

The challenge extends beyond fried food and takeaways because routine grocery shopping can also bring heavily formulated products into the kitchen. Even sliced bread, flavored yogurt and some cereals may be high in salt, fat or sugar and carry long lists of preservatives and emulsifiers.

Nutritionist Rob Hobson recommends replacing flavored yogurt, which is likely to be high in sugar, with plain Greek yogurt and fresh strawberries. This retains the protein and calcium while avoiding some added flavorings, sweeteners and thickeners.

“You still get the protein and calcium, but you're choosing a simpler product without the added flavorings, sweeteners and thickeners found in some flavored yogurts,” Hobson told The Independent. Adding fresh fruit provides flavor without choosing a more heavily formulated yogurt.

For lunches, Hobson recommends wholemeal pitta breads instead of white wraps. He said wholemeal pittas provide more fibre and tend to have a simpler ingredients list, while white wraps often contain emulsifiers and other additives that help preserve softness and extend shelf life.

Nutritionist Kim Pearson, who specializes in weight loss, suggests making egg wraps as another option. These are prepared by whisking two eggs with a pinch of salt and cooking them in a pan with a small amount of oil for one to two minutes.

Once cooked, the egg wrap can be filled with ingredients of choice, rolled and served. The simple method offers an alternative to packaged wraps without requiring a lengthy preparation process.

Breakfast foods can present another source of unexpected ingredients and added sugar. Hobson advises choosing a simple muesli made with oats, nuts, seeds and dried fruit because it is generally less formulated than many granolas and is often lower in added sugar.

Pearson also recommends granola based on whole food ingredients such as nuts and seeds. Shoppers looking at either option can focus on the basic ingredients rather than assuming every oat based breakfast carries the same nutritional profile.

Chicken nuggets may be convenient sources of protein, but they are higher in salt and fat than a regular chicken breast and should be eaten in moderation. Hobson suggests breaded chicken breast fillets or goujons made from whole pieces of chicken as a healthier alternative.

He recommends looking for products with a simple breadcrumb coating rather than reformed chicken containing numerous additional ingredients. The distinction comes down to both the type of chicken used and the length and complexity of the ingredients list.

Bread does not necessarily need to disappear from the shopping basket. Hobson said wholemeal sourdough can have a simpler ingredients list, but he also stressed that sliced bread, particularly wholemeal bread, is not inherently bad even when it is considered ultra processed.

“If regular sliced bread is what you enjoy or can afford, there's no need to ditch it – choose wholemeal and look for one with fewer additives and ideally some seeds or whole grains,” Hobson said. His advice recognizes both preference and affordability.

Jarred pasta sauces, including pesto, can make dinner quick and easy, although some are classed as ultra-processed foods. Certain brands contain maize fiber, whey powder and flavorings, and some jars contain between 0.7g and 3.3g of salt per 100g.

Hobson recommends checking pesto in the chilled aisle because those products often have simpler formulations based on basil, oil, cheese, nuts and garlic. Recipes still vary between brands, while Pearson suggests making pesto at home to avoid excess salt and fat.

For sweet cravings, Hobson suggests darker chocolate biscuits containing nuts instead of filled or coated biscuits. He said these are generally simpler products, while the nuts add fiber and unsaturated fats.

Pizza can still be eaten occasionally, with Hobson recommending a simpler product featuring a shorter list of recognizable ingredients. Toppings such as tomato, mozzarella and vegetables fit that approach, and he said pizza does not automatically need to be avoided simply because it is ready made.

Sausages can be heavily processed, high in salt and fat, and contain nitrates, which are linked to an increased risk of bowel and other cancers. Hobson recommends fresh meatballs with a relatively simple ingredients list as an alternative to heavily processed sausages.