5 Holiday Hacks to Avoid Ultra-Processed Food

The holidays are a time for joy, connection, and often, overindulgence in ultra-processed food. From packaged treats to party platters loaded with additives, it’s easy to fall into habits that don’t serve your health. But it doesn’t have to be this way. With a few mindful shifts, you can still enjoy festive feasts without compromising your well-being. Here are five practical hacks to help you eat smarter this season.

Holiday cheer and indulgent seasonal treats often bring overconsumption of ready-made, ultra-processed foods. These highly processed foods contain industrially formulated and synthetic ingredients such as artificial colours and preservatives. They are often nutrient-poor and designed for taste appeal. In other words, ultra-processed foods are often loaded with sugar, salt, and saturated fat. 

Such foods have a poor nutritional profile, high calorie density, and additives that the body may not tolerate well. Consequently, consumption of ultra-processed foods has been linked to increased risk of obesity, type 2 diabetes, heart disease, and bowel cancer¹. 

By choosing healthier alternatives and making positive modifications to your diet, the risks associated with ultra-processed foods can be minimised this festive season.

Hack 1 – Plan Your Plate: Start with Whole Foods 

Fibre-rich and nutrient-dense foods such as fresh vegetables and whole foods require more chewing. The mechanical act of chewing, along with the chemical signals stimulated by fibre, regulates appetite². This leads to feelings of fullness sooner and less overindulgence later. 

There are several ways to ‘plan your plate’ and ensure satiety without ultra-processed foods during the festive holidays.

1. The 50 per cent rule: Ensure you are getting an adequate amount of fibre-rich and nutrient-dense foods by filling half of your plate with fresh vegetables or whole foods first. 
2. Preparation: Prepare roasted vegetables or fruit platters. These provide alternatives to ultra-processed snacks during the day.
3. Herbs and spices: Use these natural ingredients to elevate the flavour of foods instead of processed sauces. 

Hack 2 – Read the Labels Before Buying Party Food 

How can you identify whether a food item is ultra-processed? Read the label³. If there are any ingredients that would not typically be found in a household kitchen, it is likely ultra-processed. 

Watch out for these ‘red flag’ ingredients that are typical of ultra-processed foods^4,5:

Ultra-processed foods are often convenient. But there are many healthier alternatives. Cheese dips or flavoured crisps can be replaced by hummus or oatcakes, for example. 

Hack 3 – BYO Dish to Festive Gatherings 

When hosting a festive gathering, ultra-processed foods offer a cheap option that usually requires minimal preparation. But ultra-processed foods are not the only option. Guests could instead be encouraged to bring wholesome dishes they love: 

• Roasted beetroot salad
• Lentil loaf
• Fruit-based dessert 

A bring-your-own-dish option would encourage at least one nutritious option at the table. This not only empowers you and your guests to avoid ultra-processed food but also creates a generous, community-oriented atmosphere. Perfect for the festive season. 

Hack 4 – Don’t Shop Hungry: Prep Before You Party 

As hunger sets in, blood glucose drops and ghrelin rises. Ghrelin is a “hunger hormone” that increases appetite. The body becomes focused on restoring blood glucose levels through food. The multitude of high-sugar, high-fat, and high-calorie ultra-processed snacks around the supermarket becomes more appealing⁶.

Protein can elevate hormones that reduce appetite. Protein can also reduce ghrelin levels⁷. Eating a high-protein snack before heading to the shops or a festival event could help limit unhealthy purchases. 

Several quick, healthy, and high-protein snack options could be eaten before a visit to the shops.

• Greek yoghurt with berries – Greek yoghurt can provide up to ten grams of protein per 100-gram serving
• Boiled eggs – Two large eggs contain 15 grams of protein
• Veggie sticks with hummus – Three tablespoons of hummus can provide 3.5 grams of protein
• Apple slices with natural nut butter – Nut butters such as peanut butter contain 4.5 grams of protein in every tablespoon⁸

Proactive and preventative changes to behaviour such as this are key to sustaining a healthy lifestyle. 

Hack 5 – Rethink Your Drinks 

Many festive drinks are ultra-processed. Soft drinks, pre-mixed cocktails, and hot chocolates often contain some of the ‘red flag’ ingredients of ultra-processed foods. Colourings, preservatives, and sweeteners are common additions to all these items. 

However, there are low-processed alternatives that offer enjoyment without the potential adverse health effects. Sparkling water with fruit can offer that sweet fix without turning to soft drinks. DIY mocktails with fresh juice can keep you hydrated while socialising. Herbal teas can keep you warm in place of hot chocolate.

There may be the option of sugar-free drinks. While a sugar-free option may sound good, these drinks often contain processed artificial sweeteners like stevia. Sugar substitutes such as this can have equally adverse health effects as real sugar⁹. So, sugar-free drinks are best enjoyed sparingly. 

This doesn’t mean you have to go teetotal or avoid sugar entirely this holiday season. Moderation, not perfection, is key. 

Conclusion: Joyful and Mindful Celebrations

Find a healthy balance during this year’s celebrations. Plan your plate to optimise high-fibre foods. Be selective about holiday foods and read the labels to inform purchases. Either as a guest or a host, suggest a BYO food option to minimise the presence of ultra-processed food. Shop on a full stomach so that ultra-processed foods become less tempting, and consider purchasing low-processed drinks. 

Applying even one or two of these hacks will provide health benefits. The important part is to enjoy the holiday season. Don’t restrict joy, but choose better options where possible. Prioritising prevention and behaving proactively is the best decision that can be made for better long-term health. 

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References

1. NHS. Processed foods. NHS. February 23, 2022. Accessed December 4, 2025. https://nhsuk-cms-fde-prod-uks-dybwftgwcqgsdmfh.a03.azurefd.net/live-well/eat-well/how-to-eat-a-balanced-diet/what-are-processed-foods/  

2. Akhlaghi M. The role of dietary fibers in regulating appetite, an overview of mechanisms and weight consequences. Crit Rev Food Sci Nutr. 2024;64(10):3139-3150. doi:10.1080/10408398.2022.2130160 

3. NHS. Food labels. NHS. February 23, 2022. Accessed December 4, 2025. https://nhsuk-cms-fde-prod-uks-dybwftgwcqgsdmfh.a03.azurefd.net/live-well/eat-well/food-guidelines-and-food-labels/how-to-read-food-labels/  

4. Monteiro CA, Cannon G, Levy RB, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941. doi:10.1017/S1368980018003762 

5. Food Standards Agency. Approved additives and E numbers. Food Standards Agency. July 2025. Accessed December 4, 2025. https://www.food.gov.uk/business-guidance/approved-additives-and-e-numbers  

6. Wren AM, Seal LJ, Cohen MA, et al. Ghrelin Enhances Appetite and Increases Food Intake in Humans. J Clin Endocrinol Metab. 2001;86(12):5992. doi:10.1210/jcem.86.12.8111 

7. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028 

8. NHS. Protein fact sheet. University Hospitals Sussex NHS Foundation Trust. August 18, 2025. Accessed December 4, 2025. https://www.uhsussex.nhs.uk/resources/protein-fact-sheet/  

9. Swithers SE. Not-so-healthy sugar substitutes? Curr Opin Behav Sci. 2016;9:106-110. doi:10.1016/j.cobeha.2016.03.003