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Here's the recipe for his lunchtime salad. ","keywords":"Diet, Diet & Nutrition","articleBody":"A nutritionist who limits ultra-processed foods in his diet as much as possible, and wrote a book on how others can do the same, shared what he used to eat for lunch versus what he has now.Rob Hobson, a UK-based nutritionist, cut down on ultra-processed foods about a year ago after learning how many everyday items fell into this category and the potential health risks they could pose.A diet high in UPFs has been linked to numerous health concerns, including certain types of cancer, type two diabetes, and cardiovascular disease. Around 73% of the US food supply is ultra-processed, according to a 2024 research paper by Northeastern University's Network Science Institute, which hasn't been peer-reviewed.Hobson counts UPFs as foods that contain five or more ingredients, many of which you wouldn't typically find in a regular kitchen. They are typically highly marketed, have a long shelf life, and are made to be ultra-palatable and, therefore, very moreish.Hobson stressed that eliminating UPFs from your diet would be impossible and unnecessary and that some processed foods are more nutrient-dense than others.\"If I see a nice salad but it's got a dressing on it, I'm not going to eat the salad dry. So if it's just a little bit of something in the dressing, then so be it,\" he told Business Insider. \"It's just about cutting down, rather than getting too paranoid and trying to cut everything out.\"Hobson's diet was healthy before, and contained plenty of nutrients, fiber, and protein, but now he focuses more on eating whole foods and cooking from scratch.Before he reduced his UPF consumption, a typical lunch for Hobson was a wholewheat bagel with some sliced ham and avocado.\"I don't normally eat processed meat, but it's the easiest thing to grab if you're working in an office,\" he said.Eating lots of processed meat, such as sausages and deli meats, has been linked to health concerns including a higher risk of colon cancer, high blood pressure, and heart disease. It contains various chemical compounds not present in fresh meat that can be harmful to health. But it's important to note that studies have only identified a link and can't confirm that processed meat causes these illnesses.Alongside the bagel, Hobson would have a premade pasta salad and either a protein bar or fruit yogurt.Even though most of these items are considered healthy, they are all ultra-processed, he said, so he decided to switch up his lunch.\"The bread is ultra processed, not necessarily a bad thing because it does have other health benefits, but for me personally, I wanted just to not include it,\" he said.Hobson said that he no longer has sandwiches for lunch. He now makes himself a salad packed with all three macronutrients: protein, carbohydrates, and fat.Typically he'll grab a can of chickpeas, a can of tuna, some lemon juice, olive oil, and some chopped vegetables from the store and assemble them in his office.\"Instead of my wholewheat bread, which is a carbohydrate and a bit of protein and fiber, I get that from the chickpeas. 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| 25 |
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On line 1734, column 39 applies" > <div class="prebid-helper" data-continent-code="EU"> </div> <header class="layout-masthead masthead masthead-bi masthead-type-post" data-header data-e2e-name="l-masthead" data-track-page-area="Header" data-component-type="masthead" data-load-strategy="disable-lazy" > <div class="container masthead-container masthead"> <div class="masthead-container-row"> <div class="linkset-wrapper menu-container masthead" > <button data-e2e-name="hamburgerBtn" class="menu-wrapper hamburger-btn" data-analytics-product-module="masthead" data-analytics-product-area="hamburger" data-drawer-toggle="hamburger" data-interaction-trigger="drawer" aria-label="Menu" aria-expanded="false" > <svg class="svg-icon menu-icon-new is-menu-active" data-e2e-name="menu-icon" data-analytics-product-module="masthead" data-analytics-product-area="hamburger" role="img" xmlns="http://www.w3.org/2000/svg" width="1em" height="1em" viewBox="0 0 22 14" > <title>Menu icon</title> <desc>A vertical stack of three evenly spaced horizontal lines.</desc> <path class="menu-icon-new-path" d="M0 12h22v2H0zM0 6h22v2H0zM0 0h22v2H0z"/> </svg> </button> <a id="search" rel="nofollow" class="linkset-icon-link linkset-search-icon-link" href="/s" title="Search" aria-label="Go to the search page." data-analytics-product-module="masthead" data-analytics-product-area="search" > <svg class="svg-icon search-icon linkset-svg-search" role="img" xmlns="http://www.w3.org/2000/svg" width="1em" height="1em" viewBox="0 0 16 16" > <title>Search icon</title> <desc>A magnifying glass. 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} </style> </back-to-home> <section class="row" role="main" > <section id="l-content" class="is-right-rail with-rail-video-ad" data-track-page-area="Post" data-post-content > <section class="row"> <div class="col-12"> <article> <section class="post-headline-wrapper " id="post-headline" > <div class="post-meta"> <span class="post-breadcrumbs headline-regular "> <a href="/health" class=" breadcrumbs-no-spacer" data-analytics-product-module="story_page" data-analytics-product-area="breadcrumbs_click" > Health </a> </span> </div> <h1 class="post-headline ">A nutritionist who cut down on ultra-processed foods shares what he used to eat for lunch and what he eats now</h1> </section> <section class="byline-wrapper "> <div class="byline " data-e2e-name="byline" > <div class="byline-content" data-e2e-name="byline-content" > <div class="byline-row"> <div class="byline-author-container"> <div class="byline-author headline-regular"> <span class="" data-e2e-name="Kim Schewitz" > <a class="byline-link byline-author-name" data-e2e-name="byline-author-name" href="https://www.businessinsider.com/author/kim-schewitz" >Kim Schewitz</a></span> </div> <div class="byline-timestamp headline-regular js-date-format" data-timestamp="2024-04-08T10:04:09Z" data-e2e-name="byline-timestamp" data-disable-relative-formatting > 2024-04-08T10:04:09Z </div> </div> </div> </div> </div> <section class="sharebar" data-component-type="share"> <div class="share-button-dropdown-wrapper"> <button class="share-button sharebar-link headline-regular"><svg class="svg-icon share-icon " data-analytics-product-module="" data-analytics-product-area="" role="img" xmlns="http://www.w3.org/2000/svg" width="1em" height="1em" fill="none" viewBox="0 0 12 12"> <defs/> <title>Share icon</title> <desc>An curved arrow pointing right.</desc> <path fill-rule="evenodd" d="M7.336 8.014l4.2-3.5-4.2-3.5v2.8h-2.54c-1.948 0-3.526 1.567-3.526 3.5v3.16h1.469v-3.16a2.05 2.05 0 012.056-2.042h2.54v2.742z" clip-rule="evenodd"/> </svg> <span class="button-text">Share</span> </button> <div class="share-dropdown-menu dropdown-menu"> <span class="dropdown-menu-item"> <span class="share-link facebook menu-only" data-facebook data-href="https://www.facebook.com/sharer/sharer.php?u&#x3D;https%3A%2F%2Fwww.businessinsider.com%2Fnutritionist-cut-down-ultra-processed-food-lunch-before-after-2024-4&amp;utmSource&#x3D;facebook&amp;utmContent&#x3D;referral&amp;utmTerm&#x3D;topbar&amp;referrer&#x3D;facebook" label="facebook" title="Share on Facebook" aria-label="Click to visit us on Facebook" data-share-link data-flip-widget="" data-track-element="story" data-track-event-label="facebook" data-href-share="https://www.facebook.com/sharer/sharer.php?u&#x3D;https%3A%2F%2Fwww.businessinsider.com%2Fnutritionist-cut-down-ultra-processed-food-lunch-before-after-2024-4&amp;utmSource&#x3D;facebook&amp;utmContent&#x3D;referral&amp;utmTerm&#x3D;topbar&amp;referrer&#x3D;facebook" data-e2e-name="share-link-facebook" data-utm-term="" target="_blank" > <span class="dropdown-icon"><svg class="svg-icon facebook-icon menu-only" role="img" xmlns="http://www.w3.org/2000/svg" width="1em" height="1em" viewBox="0 0 51.9 100" > <title>Facebook Icon</title> <desc>The letter F.</desc> <path class="facebook" d="M51.9.7v15.9h-9.4c-3.4 0-5.8.7-7 2.2-1.2 1.4-1.8 3.6-1.8 6.5v11.4h17.6L49 54.4H33.7V100H15.3V54.4H0V36.6h15.3V23.5c0-7.4 2.1-13.2 6.2-17.3C25.7 2.1 31.3 0 38.2 0c5.9 0 10.5.2 13.7.7z"/> </svg></span> <span class="dropdown-text headline-regular">Facebook</span> </span> </span> <span class="dropdown-menu-item"> <a class="share-link email menu-only" data-email data-share-link href="mailto:?subject&#x3D;A nutritionist who cut down on ultra-processed foods shares what he used to eat for lunch and what he eats now&amp;body&#x3D;A%20nutritionist%20who%20cut%20down%20on%20ultra-processed%20foods%20shares%20what%20he%20used%20to%20eat%20for%20lunch%20and%20what%20he%20eats%20now%0D%0A%0D%0Ahttps%3A%2F%2Fwww.businessinsider.com%2Fnutritionist-cut-down-ultra-processed-food-lunch-before-after-2024-4&amp;" label="email" title="Email" aria-label="Click to email" data-track-event-label="email" data-href-share="mailto:?subject&#x3D;A nutritionist who cut down on ultra-processed foods shares what he used to eat for lunch and what he eats now&amp;body&#x3D;A%20nutritionist%20who%20cut%20down%20on%20ultra-processed%20foods%20shares%20what%20he%20used%20to%20eat%20for%20lunch%20and%20what%20he%20eats%20now%0D%0A%0D%0Ahttps%3A%2F%2Fwww.businessinsider.com%2Fnutritionist-cut-down-ultra-processed-food-lunch-before-after-2024-4&amp;" data-e2e-name="share-link-email" data-utm-term="" data-track-element="story" > <span class="dropdown-icon"><svg class="svg-icon email-icon menu-only" xmlns="http://www.w3.org/2000/svg" width="1em" height="1em" viewbox="0.5 1 15 14" > <title>Email icon</title> <desc>An envelope. 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https://i.insider.com/6613b87b3f923f7dab055cf4?width=1300&format=jpeg&auto=webp 1300w" sizes="(min-width: 1280px) 900px" alt="stock image of chickpea salad (left) Rob Hobson sitting at a table (right)." decoding="async" /> </div> <span class="image-source-caption with-caption-drawer"> <input class="caption-drawer-input" type="checkbox" id="caption-drawer-checkbox"> <label class="caption-drawer-label" for="caption-drawer-btn"> <svg class="svg-icon arrow-up-icon caption-drawer-icon" xmlns="http://www.w3.org/2000/svg" width="12" height="8" viewBox="0 0 12 8" > <title>Angle down icon</title> <desc>An icon in the shape of an angle pointing down.</desc> <path d="M11.3281 0.792709C11.1874 0.796035 11.0537 0.854817 10.9562 0.95625L5.99996 5.9125L1.04371 0.95625C0.994011 0.90516 0.934574 0.864549 0.868913 0.836818C0.803251 0.809086 0.732698 0.794796 0.661421 0.794792C0.555323 0.79482 0.451644 0.826488 0.363639 0.885749C0.275634 0.94501 0.207301 1.02917 0.167378 1.12747C0.127454 1.22577 0.117753 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You can opt-out at any time. </div> </form> </section> <div class="inline-newsletter-img-wrapper-desktop"> <div class="lazy-holder lazy-holder has-transparency" style="padding-top: calc(100% * 124 / 111)"> <img class="lazy-image has-transparency" src="data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 1 1'%3E%3C/svg%3E" data-src="/public/assets/rebrand/newsletter-bull.png" alt="Bull"> <noscript> <img src="/public/assets/rebrand/newsletter-bull.png" /> </noscript> </div> </div> <style> .inline-newsletter-signup.loading { width: 100%; max-width: 640px; margin: 0 auto; visibility: hidden; } </style> </div><div class="in-post-sticky only-desktop preview"><div class="ad-callout-wrapper only-desktop"> <div class="ad-label only-desktop">Advertisement</div> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-1" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-1/health" data-secvert="" data-tag="ultra-processed-food,diet,diet-&amp;-nutrition,lunch,lunches" data-authors="kim-schewitz" data-region="Desktop In Post Ad" data-responsive="[{&quot;browserLimit&quot;:[728,0],&quot;slotSize&quot;:[[300,250],&quot;fluid&quot;]},{&quot;browserLimit&quot;:[1260,0],&quot;slotSize&quot;:[[728,90],[300,250],[800,480],[600,480],&quot;fluid&quot;]}]" data-tile-order="tile-1" data-url="/nutritionist-cut-down-ultra-processed-food-lunch-before-after-2024-4" data-template="default" data-targeting="{&quot;adunit&quot;:&quot;businessinsider.desktop/post/in-content-1/health&quot;,&quot;region&quot;:&quot;Desktop In Post Ad&quot;,&quot;tag&quot;:&quot;ultra-processed-food,diet,diet-&amp;-nutrition,lunch,lunches&quot;,&quot;template&quot;:&quot;default&quot;,&quot;dvp_spos&quot;:&quot;in-content-1&quot;,&quot;rawvert&quot;:&quot;&quot;}" data-amazontamsizes="[[728,90],[300,250]]" data-not-lazy="" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p class="preview">A nutritionist who limits <a target="_blank" href="https://www.businessinsider.com/what-is-processed-food-2019-5" data-analytics-product-module="body_link" rel="">ultra-processed foods</a> in his diet as much as possible, and wrote a book on how others can do the same, shared what he used to eat for lunch versus what he has now.</p><p class="preview">Rob Hobson, a UK-based nutritionist, cut down on ultra-processed foods about a year ago after learning how many everyday items fell into this category and the<a target="_blank" href="https://www.businessinsider.com/ultra-processed-foods-health-problems-study-2024-2" data-analytics-product-module="body_link" rel=""> potential health risks</a> they could pose.</p><span class="pw-entry"><div class="inline-backup-paywall mobile" data-component-type="inline-backup-paywall" style="display:none"> <span class="headline-bold subscription-msg">This story is available exclusively to Business Insider subscribers. |
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On line 1929, column 41 bers.&#20; <a href="/subscription" class="subscription-link">Become an Insider</a> and start reading now.</span> <span class="headline-regular login-prompt">Have an account? <button class="login-prompt-btn">Log in</button>.</span> </div> <div> <section class="post-content typography " data-track-content="" data-post-type="post" > <div id="piano-inline-content-wrapper" data-piano-inline-content-wrapper > <section data-offer-key="pre-churn-offer" data-component-type="inline-offer" data-place-after-element-selector=".post-content .content-lock-content &gt; p" class="inline-offer pre-churn-offer" > <article class="inline-offer-container d-none"> <img src="/public/assets/subscription/marketing/banner-overlay/top-left.svg" class="top-left" alt="" > <img src="/public/assets/subscription/marketing/banner-overlay/bottom-right.svg" class="bottom-right" alt="" > <div class="shown-offer"> <div class="inline-offer-first-group"> <p class="inline-offer-title headline-bold"></p> <p class="inline-offer-subtitle headline-regular"></p> </div> <div class="inline-offer-second-group headline-regular"> <p class="inline-offer-conditions"></p> <div class="inline-offer-button-and-post-button"> <button class="rounded-button headline-bold dark-button shown-offer-btn" type="dark" > Redeem now </button> <span class="inline-offer-post-button headline-regular"></span> </div> </div> <div class="inline-offer-disclaimer headline-regular"></div> </div> <div class="inline-offer-success d-none"> <div class="inline-offer-first-group"> <p class="inline-offer-title headline-bold"></p> <p class="inline-offer-subtitle headline-regular"></p> <button class="rounded-button headline-bold dark-button inline-offer-success-btn" type="dark" > </button> </div> </div> <div class="inline-offer-error d-none"> <div class="inline-offer-first-group"> <p class="inline-offer-title headline-bold"></p> <p class="inline-offer-subtitle headline-regular"></p> <button class="rounded-button headline-bold dark-button inline-offer-error-btn" type="dark" > </button> </div> </div> </article> </section> <div data-component-type="content-lock" data-load-strategy="exclude"> <div class="content-lock-content"> <ul class="summary-list premium"><li>A diet high in ultra-processed foods has been linked to a range of health concerns</li><li>Nutritionist Rob Hobson eats as few UPFs as possible, focusing on whole foods where he can.&nbsp;</li><li>This is what his lunch looked like before and after making the change.</li></ul><!-- Excluded mobile ad on desktop --><div class="inline-newsletter-signup headline-regular loading insider-today" id="formContainer" data-component-type="inline-newsletter-module" data-event-label="insider_today" data-newsletter-id="1" data-newsletter-title="Insider Today" data-acq-source="healthinlinesignup"> <section class="inline-newsletter-content"> <div class="inline-newsletter-insider-today-header"> <div> <div class="inline-newsletter-logo-tag"> <div 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<div class="error-request-message headline-regular hidden"></div> <div class="success-container__desktop"> <div class="success-icon hidden"></div> <div class="success-message-container"> <div class="success-message headline-bold hidden"></div> <div class="success-sub-message headline-bold hidden"></div> </div> </div> <div class="success-container__mobile d-none"> <div class="success-message headline-bold">Thanks for signing up!</div> <div class="success-image-container"></div> <div class="success-sub-message headline-regular"> Access your favorite topics in a personalized feed while you're on the go. <button class="rounded-button headline-bold white-button download" type="white"> download the app </button> </div> </div> <div id="account-creation-component" data-load-markup="inline-newsletter-module/account-creation/template"></div> <form id="emailCapture" action="javascript:void(0);" method="POST" novalidate=""> <div class="flex-parent"> <div class="user-input-container"> <label 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You can opt-out at any time. </div> </form> </section> <div class="inline-newsletter-img-wrapper-desktop"> <div class="lazy-holder lazy-holder has-transparency" style="padding-top: calc(100% * 124 / 111)"> <img class="lazy-image has-transparency" src="data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 1 1'%3E%3C/svg%3E" data-src="/public/assets/rebrand/newsletter-bull.png" alt="Bull"> <noscript> <img src="/public/assets/rebrand/newsletter-bull.png" /> </noscript> </div> </div> <style> .inline-newsletter-signup.loading { width: 100%; max-width: 640px; margin: 0 auto; visibility: hidden; } </style> </div><div class="in-post-sticky only-desktop preview"><div class="ad-callout-wrapper only-desktop"> <div class="ad-label only-desktop">Advertisement</div> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-1" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-1/health" data-secvert="" data-tag="ultra-processed-food,diet,diet-&amp;-nutrition,lunch,lunches" data-authors="kim-schewitz" data-region="Desktop In Post Ad" data-responsive="[{&quot;browserLimit&quot;:[728,0],&quot;slotSize&quot;:[[300,250],&quot;fluid&quot;]},{&quot;browserLimit&quot;:[1260,0],&quot;slotSize&quot;:[[728,90],[300,250],[800,480],[600,480],&quot;fluid&quot;]}]" data-tile-order="tile-1" data-url="/nutritionist-cut-down-ultra-processed-food-lunch-before-after-2024-4" data-template="default" data-targeting="{&quot;adunit&quot;:&quot;businessinsider.desktop/post/in-content-1/health&quot;,&quot;region&quot;:&quot;Desktop In Post Ad&quot;,&quot;tag&quot;:&quot;ultra-processed-food,diet,diet-&amp;-nutrition,lunch,lunches&quot;,&quot;template&quot;:&quot;default&quot;,&quot;dvp_spos&quot;:&quot;in-content-1&quot;,&quot;rawvert&quot;:&quot;&quot;}" data-amazontamsizes="[[728,90],[300,250]]" data-not-lazy="" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p class="preview">A nutritionist who limits <a target="_blank" href="https://www.businessinsider.com/what-is-processed-food-2019-5" data-analytics-product-module="body_link" rel="">ultra-processed foods</a> in his diet as much as possible, and wrote a book on how others can do the same, shared what he used to eat for lunch versus what he has now.</p><p class="preview">Rob Hobson, a UK-based nutritionist, cut down on ultra-processed foods about a year ago after learning how many everyday items fell into this category and the<a target="_blank" href="https://www.businessinsider.com/ultra-processed-foods-health-problems-study-2024-2" data-analytics-product-module="body_link" rel=""> potential health risks</a> they could pose.</p><span class="pw-entry"><div class="inline-backup-paywall mobile" data-component-type="inline-backup-paywall" style="display:none"> <span class="headline-bold subscription-msg">This story is available exclusively to Business Insider subscribers. |
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Error
On line 275, column 3 ff" > <link class="favicon-asset" rel="shortcut icon" href="/public/assets/BI/US/favicons/favicon.ico?v=2023-11" > <li |
| 100 |
Error
On line 281, column 3 11" > <link class="favicon-asset" rel="shortcut icon" type="image/svg+xml" href="/public/assets/BI/US/favicons/favicon.svg?v=2023-11" > <me |
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