Rob Hobson, a registered nutritionist, made a significant dietary change two years ago by eliminating ultra-processed foods (UPFs) from his meals. This decision stemmed from his research linking UPFs to various chronic health issues. Since then, Hobson has adapted his approach, incorporating what he considers healthier UPFs into his diet while maintaining a focus on whole foods.
Initially, Hobson eliminated UPFs entirely, opting for home-cooked meals whenever possible. He avoided additives and processed staples like ketchup and store-bought bread. Reflecting on this period, he described himself as “like a vigilante.” However, this strict regimen proved unsustainable due to its time-consuming nature.
By 2024, Hobson had shifted his strategy. He began to include certain UPFs, such as store-bought pasta sauce, which he deems healthier options, into his meals to save time while still aiming for a balanced diet. “I still believe the first port of call is cooking everything as much as you can from scratch,” he explained. “But I’m not going to give myself a hard time about buying tomato sauce; I’ll just buy the best one I possibly can.”
Hobson’s current eating habits reflect a balance between whole, unprocessed foods and the occasional indulgence in UPFs. He is particularly mindful of convenience, emphasizing that some UPFs can offer added nutritional benefits. For instance, fortified breakfast cereals provide essential vitamins, while flavored yogurts can be good sources of calcium and protein.
Adapting Meal Preparation for Busy Lifestyles
To better fit his busy schedule, Hobson has introduced practical changes to his meal planning. In the past, he would batch cook and freeze meals, but he found the process of defrosting to be cumbersome. Now, he prepares meals that can be stored in the refrigerator for a few days, such as turkey chili. This allows him to enjoy the dish in various forms throughout the week—paired with rice, served on a baked potato, or wrapped in a tortilla.
“It saves me loads of time, and it’s just so nice when there’s stuff in the fridge that’s ready to just heat up in a pan,” he said.
Another adjustment has been the introduction of a pressure cooker. This tool has streamlined his cooking process, enabling him to prepare one-pot meals like stews and curries quickly and with minimal supervision. “It’s much easier for me to batch cook with very little effort,” Hobson noted.
The Evolving Conversation Around Ultra-Processed Foods
The discourse surrounding UPFs has evolved in recent years, with growing recognition that not all processed foods are detrimental to health. Hobson remarked on this shift, indicating that some UPFs can be beneficial due to their nutritional content.
As Hobson navigates his dietary choices, his focus remains on convenience and nutrition rather than strictly avoiding all processed foods. “With nutrition, it’s just making sure everything is on hand so that you have everything ready to go,” he stated. This balanced approach allows him to maintain a healthy diet while accommodating his demanding lifestyle.
Hobson’s journey illustrates the importance of flexibility in dietary habits, showing that it is possible to enjoy the benefits of both whole foods and certain processed options without compromising health.
