Audiobook
£0.99
with membership

Paperback
£13.35

£13.35 with 21 percent savings

RRP: £16.99

£8.30 delivery Sunday, 26 January. Order within 8 hrs 27 mins. Details

Or fastest delivery Wednesday, 15 January. Details

In stock

££13.35 () Includes selected options. Includes initial monthly payment and selected options. Details

Dispatches from

Amazon

Sold by

Amazon

Returns

Returnable within 30 days of receipt

Payment

Secure transaction

Add gift options

Add to List

Added to

Unable to add item to List. Please try again.

Other sellers on Amazon

New & Used (9) from £13.35

Image Unavailable

Image not available for
Colour:

To view this video download Flash Player

Follow the author

Nichola Ludlam-Raine

Follow

How Not to Eat Ultra-Processed: Your 4-week plan for life-changing healthier eating habits Paperback – 18 July 2024

by Nichola Ludlam-Raine (Author)

4.5 97 ratings

See all formats and editions

Save 5% on any 4 Qualifying items | Terms

{"desktop_buybox_group_1":[{"displayPrice":"£13.35","priceAmount":13.35,"currencySymbol":"£","integerValue":"13","decimalSeparator":".","fractionalValue":"35","symbolPosition":"left","hasSpace":false,"showFractionalPartIfEmpty":true,"offerListingId":"fAoUupO7hUYbqJwacBN3Jtr944dx%2Bhbm9FFbY7JDDXJpEenFe8P6xUWtZSDHNBDqZNRumdmZ1vfxJZwKImCMagTK23LvgObPBBDws8PaNqXNds9b5kjINsxuNX%2FnY9HC","locale":"en-GB","buyingOptionType":"NEW","aapiBuyingOptionIndex":0}]}

Purchase options and add-ons

We know we should eat fewer ultra-processed foods; this book shows you how to do it.

From expert dietitian, Nichola Ludlam-Raine, comes this simple, easy-to-follow plan for reducing the ultra-processed foods in your diet.

Taking you through 4 weeks, each focused on a different meal (snacks and drinks, breakfast, lunch and dinner), Nichola equips you with the practical ways you can make a huge difference to your diet through small, achievable changes.

Along the way she also debunks the myths that surround ultra-processed foods and provides answers to the most commonly asked questions, to help soothe anxiety around what you eat and enable you to feel confident with what's on your plate, wherever you are and whatever time of the day.

With recipes to get you started and a comprehensive list of over 100 processed and ultra-processed foods, ranked according to their nutritional benefits and with guidance on how often you should eat them, this is a necessary guide for anyone looking to eat healthier and make a real change to their long-term health.

From the Publisher

Product description

Review

A much-needed, balanced and nuanced book on UPFs -- DR HAZEL WALLACE, Sunday Times bestselling author

A no-nonsense book which cuts through all the confusing nutritional information out there with wonderfully simple explanations and practical and delicious tips! -- DR AMIR KHAN, Sunday Times bestselling author

An absolute must-read. Warmly educational, accessible and best of all, totally do-able. This book is the voice the UPF movement needs. -- ANNA MATHUR, Sunday Times bestselling author

If you’ve been confused about Ultra Processed Foods then this is the book for you. Nichola has done a fantastic job at breaking down the evidence around UFPs, but also at helping readers to simply navigate a diet with fewer UPFs. This is a really detailed and practical guide for everyone. -- Charlotte Stirling-Reed, Sunday Times bestselling author

This book empowers readers to navigate the complex world of ultra-processed foods, offering practical insights and a thorough 4-week plan to reduce our intake. It's a masterful guide that enlightens and nourishes without constraining, transforming our relationship with food for enduring health and well-being. -- DR IDZ, author of Saturated Facts

This is a fantastic book, which will help people eat more nutritious food, so they can enjoy what they eat while supporting their long-term health. A must-read for those looking to cut through the noise around UPFs and better understand what foods are in this category and, importantly, how to eat less of them. -- GRAEME TOMLINSON (THE FITNESS CHEF), Sunday Times bestselling author

This book helps guide us with really practical ideas and mythbusting about UPFs. As a busy mum, I especially love the 'shopping list easy wins' and simple recipes. -- DR SOPHIE NEWTON, GP and TV doctor

An incredibly important resource for all and a book I’ll be recommending to my patients, too! Having an easy-to-understand, evidence-based and accessible toolkit is just what we all need! -- DR PUNAM KRISHAN, GP and TV doctor

An indispensable guide...Nichola not only demystifies ultra-processed foods but also equips the reader with the tools to make informed, healthy choices with ease. -- DR JENNA MACCIOCHI, author of Immunity: The Science of Staying Well

For me this is a powerful evidence-based toolkit for real families, so we can navigate the best diet we can, in the food environments we are in. -- ROSEY DAVIDSON, author of The Just Chill Baby Sleep Book

About the Author

A passionate and trusted voice, Nichola Ludlam-Raine (BSc hons, PG Dip, MSc) is a specialist Registered Dietitian with over fifteen years of clinical experience working for the NHS as well as privately. She shares inspiring content to over 100,000 followers on social media and has appeared on TV multiple times - Nichola is a regular on BBC Breakfast, ITV Tonight and Channel's 4 and 5, and regularly provides commentary to numerous tabloids and press outlets. She advocates for a better relationship with food, so that others can build healthier habits that lead to lasting change.

Product details

Publisher ‏ : ‎ Ebury Press (18 July 2024)
Language ‏ : ‎ English
Paperback ‏ : ‎ 304 pages
ISBN-10 ‏ : ‎ 1529940117
ISBN-13 ‏ : ‎ 978-1529940114
Dimensions ‏ : ‎ 13.5 x 2.4 x 21.1 cm

Best Sellers Rank: 5,103 in Books (See Top 100 in Books)
- 48 in Public Health & Preventive Medicine
- 51 in Cultural Studies
- 83 in Popular Medicine

Customer reviews:
4.5 97 ratings

About the author

Follow authors to get new release updates, plus improved recommendations.

Nichola Ludlam-Raine

Brief content visible, double tap to read full content.

Full content visible, double tap to read brief content.

Nichola Ludlam-Raine is one of the UKʼs leading dietitians, published author and top media nutritionist.

Follow Nichola, along with over 100,000 others on social media @nicsnutrition and @mummynutrition.

A passionate and trusted voice, Nichola Ludlam-Raine (BSc hons, PG Dip, MSc) is a specialist Registered Dietitian with over fifteen years of clinical experience working for the NHS as well as privately.

With a first-class degree in Sports and Exercise Science from Loughborough University and a post graduate diploma in Nutrition and Dietetics from Leeds, Nichola qualified as a dietitian in 2009. Whilst working as a dietitian she also completed her MSc in Health Science in 2011 and is an author in the Journal of Human Nutrition & Dietetics.

Nichola passionately believes that all foods should be eaten in moderation as part of a healthy, balanced diet and that variety is the spice of life. A trusted voice in the health space, Nichola advocates that there is no such thing as ‘good’ or ‘bad’ foods and that a healthy lifestyle and delicious ingredients are to be celebrated above fad diets. As a health professional and self-confessed foodie, Nichola firmly adheres to the 80/20 rule, where as long as you are eating healthy and nutrient dense whole-foods around 80% of the time, it’s okay to indulge in what you fancy around 20% of the time (thereʼs always room for soul foods in her practice!).

Nichola frequently appears in traditional media - including both live (including BBC Breakfast) and pre-recorded TV (including ITV Tonight) - as well as radio and print media. She also co-hosts The Honest Mummies podcast and doesn't shy away from discussing the topics that matter.

Nichola has written for various health realted magazines, and writes monthly articles for Ramsay Health Care. On social media she has worked with and helped to advise some of the biggest brands in the industry. Behind the scenes Nichola has chaired various professional webinars and hosted many events aimed at journalists for brands.

Nichola is based in Yorkshire and advocates for a better relationship with food, so that others can build healthier habits that lead to lasting change.

Customer reviews

97 global ratings

How customer reviews and ratings work

Review this product

Write a customer review

Customers say

Customers find the book informative and useful, providing good research-based information. They find the content easy to understand and clear, with helpful tips and recipes. The book is described as a great read with clear direction.

AI-generated from the text of customer reviews

Select to learn more

Information quality Readability Ease of reading Recipes Diet

19 customers mention ‘Information quality’19 positive0 negative

Customers find the book informative and useful. They say it's backed up with good research, and the recipes are delicious. The book helps them make informed choices and develop healthy habits. It provides practical ideas and tips that are easy to follow and put into practice. Readers appreciate that it cuts through jargon and misleading information.

"...Lots of practical information, steps to take to eat better, balanced with a realistic approach to everyday life...." Read more

"A very clear, thoughtful and evidence-based book that helps to cut through the jargon and misleading information about UPFs...." Read more

"...Excellent evidence-based book which doesn’t make you scared of food!" Read more

"I highly recommend this book. So easy to follow and put into practice - it’s given me such useful tips on a healthier way to go about my daily..." Read more

16 customers mention ‘Readability’16 positive0 negative

Customers find the book informative and easy to read. They appreciate the helpful tips and recipes. The text is clear and understandable, with achievable goals. Readers find it interesting and engaging, with a good balance of information and recipes.

"...A must read book to get to know what is in the food we eat." Read more

"All obvious advice really, but interesting to read." Read more

"...to improve your eating habits without feeling deprived, this book is a must read. I love the realistic approach...." Read more

"Very interesting and lots of useful information." Read more

15 customers mention ‘Ease of reading’15 positive0 negative

Customers find the book easy to read and understand. They say it's a clear, thoughtful, and evidence-based book that helps navigate what can be confusing.

"...received this book and already realised what an informative and easy to read book this is...." Read more

"A very clear, thoughtful and evidence-based book that helps to cut through the jargon and misleading information about UPFs...." Read more

"A good start on how not to eat ultra processed foods - the book is simple and straightforward to read, with some really nice practical recipes and..." Read more

"I highly recommend this book. So easy to follow and put into practice - it’s given me such useful tips on a healthier way to go about my daily..." Read more

8 customers mention ‘Recipes’8 positive0 negative

Customers like the recipes. They say the recipes are good and delicious.

"...the book is simple and straightforward to read, with some really nice practical recipes and switches to make to reduce UPF’s...." Read more

"...(and the recipes are great!)." Read more

"...to read this book, have cooked some of the recipes and as just delicious" Read more

"Really enjoyed this book, loads of recipes and helps to gradually reduce UPF one meal at a time" Read more

5 customers mention ‘Diet’5 positive0 negative

Customers find the diet practical and realistic. It provides tips on how to eat better and live a healthier lifestyle. The book offers ideas for eating what you crave while reducing sugar and saturated fats in your diet.

"...Lots of practical information, steps to take to eat better, balanced with a realistic approach to everyday life...." Read more

"...It’s about changing your relationship with food - embrace the 80 / 20 rule, make good choices with no guilt!..." Read more

"...Ideas for eating what you crave by just nudging up them up to make them more nutritionally sound and all in language that's not condescending..." Read more

"...Lots of practical information, steps to start living a healthier lifestyle...." Read more

Reviews with images

See all photos

Top reviews from United Kingdom

There was a problem filtering reviews right now. Please try again later.

Mrs M Whitehead
Fantastic, informative, easy read.
Reviewed in the United Kingdom on 18 July 2024
Verified Purchase
I’ve just received this book and already realised what an informative and easy to read book this is. Lots of practical information, steps to take to eat better, balanced with a realistic approach to everyday life. A must read book to get to know what is in the food we eat.

Read more

8 people found this helpful

Helpful

Report
Grace W-M
Helpful and thoughtful book on UPFs
Reviewed in the United Kingdom on 9 October 2024
Verified Purchase
A very clear, thoughtful and evidence-based book that helps to cut through the jargon and misleading information about UPFs. Information is accessible and practical. Happy to have purchased!

Read more

3 people found this helpful

Helpful

Report
Mumlife
Practical ideas - a good start on how to reduce UPFs.
Reviewed in the United Kingdom on 2 August 2024
Verified Purchase
A good start on how not to eat ultra processed foods - the book is simple and straightforward to read, with some really nice practical recipes and switches to make to reduce UPF’s.
Would love to see a larger section on the research around seed oils given the high percentage of foods that contain them - the argument that high levels of seed oils aren’t inflammatory was brushed away as scaremongering on the internet.

Read more

2 people found this helpful

Helpful

Report
Alice Haley
Excellent book with practical tips and advice!
Reviewed in the United Kingdom on 23 November 2024
Verified Purchase
This book is perfect for anyone looking to educate themselves further and to feel empowered when it comes to understanding ultra-processed foods. Excellent evidence-based book which doesn’t make you scared of food!

Read more

2 people found this helpful

Helpful

Report
Roy Pryer.
Interesting.
Reviewed in the United Kingdom on 29 December 2024
Verified Purchase
All obvious advice really, but interesting to read.

Read more

Helpful

Report
Rachel Buckley
Highly recommend
Reviewed in the United Kingdom on 22 July 2024
Verified Purchase
I highly recommend this book. So easy to follow and put into practice - it’s given me such useful tips on a healthier way to go about my daily (busy!) life.

What I like most about it is the fact that it’s not pushing something that is unrealistic or unachievable - like most healthy eating / diet books do. It’s about changing your relationship with food - embrace the 80 / 20 rule, make good choices with no guilt!

Go buy this book - you will not regret it

Read more

5 people found this helpful

Helpful

Report
Amazon Customer
A realistically written book on UPF’s with information you can trust!
Reviewed in the United Kingdom on 22 July 2024
Verified Purchase
Well done Nichola on producing such an easy reading, easy to understand, informative and realistic book on UPF’s. There is so much misinformation out there and this really cuts through it all. I would highly recommended reading this to help improve your knowledge and understanding of UPF’s (and the recipes are great!).

Read more

5 people found this helpful

Helpful

Report
Sarah Holdsworth
A “must read” book
Reviewed in the United Kingdom on 22 July 2024
Verified Purchase
If you're looking for a sustainable way to improve your eating habits without feeling deprived, this book is a must read.

I love the realistic approach. Instead of demonising all ultra-processed foods, the author educates us on how to distinguish between the 'less nutritious' ones and those that can be part of a balanced diet.

The book is full of really credible information that is really easy to understand and remember. Understanding the ‘why’ has helped me make informed choices and develop habits that will benefit me for life. Highly recommend!

Read more

7 people found this helpful

Helpful

Report

Select your cookie preferences

Image Unavailable

Follow the author