You’ve seen it over the past few weeks and months, the attack on the amount of UPFs we consume in our diet. I spoke about it a couple of weeks back when the whole Fitness Jess and his Killer protein bar was being launched, you can find that here
However, here’s the truth bomb we don’t say enough:
It’s not your fault if your diet isn’t “perfect.”
And if you’re feeding a family right now on a budget tighter than your gym shorts after leg day? It’s not because you’re lazy, uneducated, or don’t care.
It’s because the bloody system makes it near-impossible.
According to Public Health England, for an average UK household to fully follow the Eatwell Guidelines (you know, the whole food pyramid thing), they’d need to spend around 47% of their disposable income on food.
Forty. Seven. Percent.
Read that again, people, and let that sink in for a moment.
And that’s before you’ve paid your rent, council tax, gas, electric, childcare, school trips, the dog’s flea treatment, and the “emergency” bottle of gin.
So, when health pros or influencers start shouting about “just eat clean!” or “UPFs are killing us all!”, they’re missing the real villain in this story.
It’s not you. It’s not beans on toast. It’s not even ultra-processed foods.
It’s the economy.
It’s an inequality.
It’s access.
But we do what we can, yeah? So let’s walk through how to start making better choices without breaking the bank, your brain, or your kids’ snack schedule.
- Let’s Stop Shaming Struggles
Many families are relying on ultra-processed foods because they have to.
They’re cheap. They last. They’re fast.
And if you’re juggling three jobs and keeping your kids alive, of course, frozen nuggets and microwave pizza are on the menu.
The goal isn’t perfection—it’s small, doable shifts.
And that starts with compassion, not shame.
- Swaps, Not Overhauls
You don’t need to burn your cupboard contents and start again. Just pick the big hitters and make better swaps.
- Breakfast: Sugary cereal → porridge oats. Add banana or peanut butter to help with that sweet fix.
- Lunch: Supermarket sandwich → wholemeal bread + tin of tuna/eggs + salad.
- Dinner: Pasta/rice + tinned tomatoes + lentils or mince = hearty and better than that £4 lasagne tray with 80% cheese and sadness.
UPFs aren’t inherently evil. But if we can nudge a few meals closer to “real-ish” food? It adds up.
- The Cheap Healthy Triangle
Your new best mates: Tinned, Frozen, and Dried.
They’re processed—but not ultra-processed.
That’s a big difference.
- Tinned beans, lentils, chickpeas – protein + fibre
- Frozen veg – just as nutritious, no waste
- Frozen fruit – porridge game-changer
- Eggs – cheap protein MVP
- Dried rice, oats, pasta – the budget heroes
Build your meals around these, and you’re already ahead.
- Batch Cook Like a Boss
One big cook night = multiple meals sorted.
Chilli, curry, soup—whatever works. Freeze the extras.
That way, when you’re shattered, you’re not ordering a £25 takeaway because there’s “nothing in.”
Even once a week makes a difference.
- Get the Family Involved
Kids are more likely to eat what they help prep—even if it’s just stirring or choosing toppings.
Make “build your own” meals a thing:
Tacos, wraps, jacket potatoes. Feels like fun. Secretly healthy. Budget-friendly. That’s the sweet spot.
- Don’t Ban, Just Downshift
Don’t demonise the occasional treat. Demonising = guilt. Guilt = binge cycles. No thanks.
- Buy smaller packs
- Choose own-brand versions
- Reduce frequency—not full restriction
That 70/30 rule? 70% whole-ish foods, 30% stuff you enjoy. That’s real life. That’s balance.
That’s sustainable.
- Redefine “Convenience”
Convenience doesn’t have to mean dodgy frozen beige dinners.
A slow cooker + cheap ingredients = legit meals while you do other stuff.
Same with air fryers or even microwaves—don’t let influencer shame stop you from using time-saving tools that get real food on the table.
- Shop With Strategy
A few tweaks make your shop work harder:
- Plan 3–4 meals before you go
- Use downshifted brands – value range often means the same stuff, better price
- Compare unit prices (per 100g), not the sticker
- Use Too Good To Go / yellow sticker sections/markets near closing time
You’re not “tight.” You’re tactical.
- Focus on Progress, Not Purity
Cutting out some UPFs = win.
Eating more tinned beans and eggs = win.
Replacing just snacks or breakfast? Yep, still a win.
Every single small shift = less reliance on ultra-processed stuff. More real food. More energy. More control.
Forget food perfection. It’s a myth peddled by people who can afford £7 smoothies and 3-hour lunch breaks.
Do better, not perfect. Every step counts.
The Takeaway
You’re not failing because you’re not eating organic, hand-fed broccoli flown in from the Alps.
You’re surviving a system that makes feeding your family harder than it should be.
So here’s what you do:
- Use tinned, frozen, and dried foods without guilt.
- Batch cook like a boss.
- Get the family involved.
- Downshift treats.
- Shop smart.
- Choose better, not perfect.
And remember: feeding your family on a budget, with love and effort and a bit of cleverness?
That’s not just cooking. That’s being a fucking boss.
