Rob Hobson, a registered nutritionist, made a significant dietary shift two years ago by eliminating ultra-processed foods (UPFs) from his meals. This decision stemmed from his research into the health risks associated with excessive consumption of these items, which are often linked to chronic health problems. However, Hobson has since adapted his approach, integrating what he views as healthier UPFs into his diet for convenience without compromising his nutritional goals.
Ultra-processed foods do not have a strict definition, but they generally include items that have undergone extensive industrial processing. These foods often contain additives and ingredients rarely found in a home kitchen. Common examples range from frozen pizzas to packaged bread. Initially, Hobson committed to preparing meals from scratch and meticulously avoided any food containing additives, including everyday staples like ketchup and whole wheat bread.
In the early months of his dietary change, Hobson described himself as “like a vigilante,” focusing on meal prepping and cooking entirely from scratch. Nevertheless, he soon found this method to be time-consuming and unsustainable. By 2024, he shared with Business Insider that he had revised his strategy to incorporate certain ultra-processed options, such as prepared pasta sauce, into his meals. This change allows him to maintain a balanced diet while saving time.
“I still believe the first port of call is cooking everything as much as you can from scratch,” Hobson stated. “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.” His current approach focuses on consuming whole, unprocessed foods most of the time while also allowing for occasional indulgences like wine or chocolate.
Embracing Convenience and Nutrition
Hobson’s perspective on ultra-processed foods has evolved alongside the growing conversation about their health implications. He acknowledges that some UPFs can offer nutritional benefits, such as fortified breakfast cereals that provide essential vitamins and flavored yogurts that are rich in calcium and protein. His dietary focus has shifted towards prioritizing convenience and nutrition rather than strictly avoiding UPFs.
“With nutrition, it’s just making sure everything is on hand so that you have everything ready to go,” Hobson explained. He emphasized the importance of efficiency, especially given his busy lifestyle. While he continues to cook from scratch most of the time, he has made two notable adjustments to his meal preparation routine.
One of these adjustments involves opting for refrigeration over freezing. In the past, Hobson would batch cook meals and store them in the freezer, but he found the process of defrosting cumbersome. “The food was just sitting in the freezer. I couldn’t really be bothered to defrost it,” he admitted. Now, he prepares dishes that last a few days in the fridge, such as turkey chili, which he can enjoy in various forms throughout the week.
“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,” Hobson added.
Innovative Cooking Solutions
In his quest for efficiency, Hobson has also embraced the use of a pressure cooker. This device allows him to prepare meals quickly, utilizing steam to cook food in a fraction of the time. By making one-pot meals like stews and curries with minimal supervision, he has significantly reduced his cooking time.
“It’s much easier for me to batch cook with very little effort,” he stated, highlighting how the pressure cooker has streamlined his meal preparation process.
Overall, Hobson’s journey reflects a growing understanding of the role of convenience in maintaining a healthy diet. By balancing whole foods with select UPFs, he has found a sustainable way to nourish himself while managing a busy lifestyle. His experience may resonate with many individuals navigating similar dietary challenges, offering insights into how moderation and informed choices can lead to a healthier relationship with food.
