Two years ago, registered nutritionist Rob Hobson made the decision to eliminate ultra-processed foods (UPFs) from his diet. This change was motivated by research linking UPFs to various chronic health issues. Since then, he has adapted his eating habits to incorporate what he considers healthier options while balancing convenience and nutrition.
Ultra-processed foods generally refer to items that have undergone significant industrial processing and contain ingredients rarely found in home kitchens. These foods, which include familiar items such as frozen pizzas and packaged bread, are designed to be shelf-stable and often have a high content of sugar, salt, and fat. Hobson initially took a strict approach, opting for home-cooked meals and avoiding additives.
His first three months without UPFs were marked by a commitment to cooking from scratch. Hobson relied heavily on meal prepping, steering clear of all packaged foods, including staples like ketchup and whole wheat bread. He described himself as “like a vigilante” during this period, but soon realized that such a strict regimen was not sustainable.
In 2024, Hobson reflected on his journey, explaining that he now incorporates what he views as healthier UPFs, such as store-bought pasta sauce, into his meals. “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,” he stated in an interview with Business Insider.
Adapting to a Balanced Diet
Hobson’s approach to UPFs has shifted significantly over the years. He now prioritizes convenience and nutritional value over a complete avoidance of these foods. “We’re starting to understand that some of them are really not as bad for you because they have other added health benefits,” he noted, highlighting that fortified breakfast cereals can provide essential vitamins and that flavored yogurts are good sources of calcium and protein.
Today, his strategy emphasizes having healthy options readily available. “With nutrition, it’s just making sure everything is on hand so that you have everything ready to go,” he explained. This change reflects the evolving conversation around UPFs and their role in a balanced diet.
Streamlining Meal Preparation
To further adapt to his busy lifestyle, Hobson has also refined his meal preparation techniques. Initially, he would batch cook and freeze meals, but found the process of defrosting to be tedious. “The food was just sitting in the freezer. I couldn’t really be bothered to defrost it,” he admitted. Now, he opts for batch cooking dishes that can be stored in the refrigerator for several days, such as turkey chili. This allows him to enjoy different meals throughout the week while minimizing cooking time.
Hobson has also embraced the use of a pressure cooker, which has significantly reduced his cooking time. This appliance quickly prepares one-pot meals, such as stews and curries, without requiring constant supervision. “It’s much easier for me to batch cook with very little effort,” he remarked, emphasizing the convenience it brings to his cooking routine.
Through these adaptations, Rob Hobson has created a balanced approach to nutrition that accommodates his busy life while still focusing on whole foods. His journey serves as a reminder that healthy eating can be flexible and manageable, even in a fast-paced world.
