Rob Hobson, a registered nutritionist, transformed his eating habits two years ago by eliminating ultra-processed foods (UPFs) from his diet. This decision stemmed from growing concerns about the health risks associated with consuming high levels of UPFs, which are often linked to chronic health issues. Although Hobson initially committed to cooking from scratch, he has since adapted his approach to incorporate certain UPFs he considers healthier.
Ultra-processed foods typically undergo significant industrial processing and contain ingredients not commonly found in home kitchens. These foods are heavily marketed and designed to be shelf-stable, often featuring a combination of sugar, salt, and fat that can make them hard to resist. Common examples include frozen pizzas and packaged breads.
In the early months following his dietary shift, Hobson focused intensely on meal preparation. He avoided all foods with additives, including staples like ketchup and store-bought whole wheat bread. Reflecting on that time, he described himself as “like a vigilante,” but soon recognized that such a strict regimen was unsustainable in the long run.
By 2024, Hobson had revised his strategy to include what he views as healthier UPFs, such as pre-made pasta sauces, allowing him to maintain a balanced diet while saving preparation time. He emphasized, “I still believe the first port of call is cooking everything as much as you can from scratch. 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.”
Prioritizing Nutrition and Convenience
Hobson’s evolving approach reflects a broader shift in the conversation around UPFs. He noted that some ultra-processed items can offer added nutritional benefits, such as fortified breakfast cereals, which provide essential vitamins, or flavored yogurts, which can be sources of calcium and protein. His focus has shifted towards finding a balance between convenience and nutrition, recognizing that a busy lifestyle often necessitates a more flexible approach.
“With nutrition, it’s just making sure everything is on hand so that you have everything ready to go,” Hobson added. This pragmatic mindset helps him manage his time effectively while still prioritizing health.
Streamlining Meal Preparation
Initially, Hobson relied on batch cooking and freezing meals, but the process of defrosting became an obstacle. “The food was just sitting in the freezer. I couldn’t really be bothered to defrost it,” he explained. Now, he opts to prepare dishes that can be stored in the refrigerator for several days, such as turkey chili, which he enjoys in various forms throughout the week.
This change has not only saved him time but also made weeknight meals more enjoyable. He appreciates the convenience of having ready-to-eat options available. “It’s just so nice when there’s stuff in the fridge that’s ready to just heat up in a pan,” he noted.
To further simplify his cooking routine, Hobson invested in a pressure cooker this year. This device allows him to prepare one-pot meals like stews and curries quickly, without the need for constant supervision. “It’s much easier for me to batch cook with very little effort,” he remarked.
Rob Hobson’s journey illustrates the importance of adaptability in dietary choices. By finding a balance between whole foods and certain ultra-processed options, he has created a sustainable eating plan that fits his lifestyle while still emphasizing health. His experience serves as a reminder that moderation and convenience can coexist in a nutritious diet.
