💬 Rhiannon Lambert is a nutritionist and author of newly released book “The Unprocessed Plate: Simple, Flavourful UPF-free Recipes to Transform Your Life”.

⚡️In this episode Rhiannon and I unpack some of the more worrying stats around ultra-processed food, discuss practical advice on how you can stop over-eating and improve your nutrition easily - and add some much needed nuance to the subject.

🎧 Stay tuned to find out:

➡︎ Simple ways to swap out junk food for healthier, tastier options

➡︎ Why back of pack calorie information can be wrong by up to 30%

➡︎  How food marketing and UPFs are damaging children the most

➡︎ The income issue of healthy eating - how 2.3 million people don’t have fridges 

➡ Why a lack of food culture leads to worse health outcomes

📕 Chapters

(0:46) Understanding the stats: How UPF increases mortality risk

(3:17) What is ultra-processed food?

(5:08) 60% of our diets are ultra-processed: does it matter?

(8:40) Why 2.8m people don’t have fridges

(10:03) The psychology of over-eating

(17:51) How food marketing is damaging children

(21:20) How wrong are back of pack calorie labels?

(23:46) Getting protein from UPF sources

(27:29) Nutrients most affected by processing

(32:30) The need for food culture

(36:28) Where most people fall down with UPF over-eating

(38:17) Simple whole food swaps to improve your diet

📱 Connect with me:

TikTok: https://www.instagram.com/drkaranrajan

YouTube: https://www.youtube.com/@DrKaran 

Instagram: https://www.tiktok.com/@dr.karanr

📱 Connect with Rhiannon:

Instagram: https://www.instagram.com/rhitrition/ 

Website: https://www.rhitrition.com/ 📕 Buy Rhiannon's new book The Unprocessed Plate here: https://www.amazon.co.uk/Unprocessed-Plate-Flavourful-UPF-free-Transform/dp/0241752655

🔥 Get my free weekly newsletter filled with easy to action health tips, interesting facts and science to fill your curiosity: https://drkaran.beehiiv.com/subscribe

🔥 For more useful science for your everyday life, grab my best selling book “This Book May Save Your Life”: https://geni.us/DrKaranBook 

🎙️ An OG Podcasts production.