A busy nutritionist said avoiding ultra-processed foods is easier if he makes his own bread and cereal. Here are his simple recipes.

• Ultra-processed foods have been linked to health problems, including type 2 diabetes and cancer.
• The nutritionist Rob Hobson tries to eat as few UPFs as possible without making life hard.
• Hobson shared his quick and simple recipes for bread and cereal.

A busy nutritionist said making his own bread and breakfast cereal from scratch makes it easier to cut down on ultra-processed foods.

Rob Hobson, who is based in the UK, decided to eliminate UPFs from his diet as much as possible after learning about their links to diseases such as type two diabetes and cancer.

While there is no agreed definition of UPFs, they typically contain five or more ingredients, many of which you wouldn't find in a regular kitchen, Hobson told Business Insider.

They are typically highly marketed, have a long shelf life, and are designed to be ultra-palatable and, therefore, easy to overeat. Treats like candy, soda, and potato chips are obvious culprits, but even some nutritious foods, like wholemeal bread or fruit yogurts, are considered ultra-processed.

For a year, Hobson tried to cook everything he ate from scratch, but it was too time-consuming. Now takes what he sees as a "realistic" approach to eating fewer UPFs: cooking some dietary staples from scratch, but leaning on healthier UPFs like pasta sauce when he's busy or tired.

Hobson's advice for those who want to cut down on UPFs: "If you want to do this, you're better off making lots of small changes and doing the things that make life easier."

That includes making habits, such as buying a smaller bag of chips than you usually would, which are easy to stick to.

For Hobson, that includes baking his own bread and cereal.

Homemade granola

Instead of relying on store-bought breakfast cereals, which often contain additives and syrups, Hobson makes his own.

Ultra-processed cereals were recently highlighted as harmful to children in Robert F. Kennedy Jr.'s plan to Make America Healthy Again. Kennedy is President-elect Donald Trump's new pick for secretary of the Department of Health and Human Services.

To make his granola, Hobson mixes together oats, pecans, seeds, dried coconut, cinnamon, extra virgin olive oil, smooth almond butter, and honey before placing the mixture on an oven tray to bake for 30 minutes at 302 degrees Fahrenheit, "so it's all toasted and lovely," he said.

He usually pairs it with Greek yogurt and some fruit.

Enough bread for a week

Wholemeal bread is a dietary staple that contains fiber, a nutrient most of us are lacking in, according to the Dietary Guidelines for Americans. However, many store-bought versions also contain additives or preservatives, making them ultra-processed.

Hobson often eats bread, so making a loaf or two each week helps him eat fewer UPFs overall. He slices it up and puts it in the freezer so it lasts longer, but if he runs out of homemade bread, he'll happily buy a packaged loaf from the store.

"I still buy whole-meal packaged bread, and even though it has a few additives, you have to keep it quite real," he said.

This is Hobson's recipe for wholemeal and rye seeded bread:

Makes one loaf (12 slices)

Ingredients:

• 400g strong wholemeal bread flour, plus extra for dusting
• 100g rye flour
• 7g sachet fast-action dried yeast
• 1 tsp finely ground sea salt
• 1 tbsp honey
• 250ml tepid water
• Extra virgin olive oil, for greasing
• 5 tbsp mixed pumpkin and sunflower seeds
• 1 egg yolk, beaten

Method:

1. Combine the flour, yeast, and salt in a large bowl. In a jug, mix the honey with the tepid water. Gradually stir the liquid into the flour mixture to form a slightly sticky dough. Add more water, a tablespoon at a time, if needed.
2. Transfer the dough to a lightly floured surface and knead for 10 minutes by hand (or use a stand mixer with a dough hook for five to seven minutes) until smooth and elastic. Lightly oil a bowl with a paper towel, place the dough inside, and turn it to coat in oil. Cover with Saran wrap and leave in a warm spot for one hour, or until the dough doubles in size. Lightly oil a 900g loaf tin.
3. Once risen, knead the dough for another three to five minutes, incorporating three tablespoons of the seeds as you knead.
4. Shape the dough to fit the loaf tin and place it inside. Cover with Saran wrap and leave to prove for 30 to 45 minutes, or until the dough doubles in size again. Preheat the oven to 392°F/356°F fan.
5. Test if the dough is ready by pressing a finger into it. If the dough springs back immediately, it needs more time; if the indentation remains, it's ready to bake. Brush the top with beaten egg yolk and sprinkle over the remaining seeds. Bake for 40 to 45 minutes, until golden brown and hollow-sounding when tapped underneath.
6. Remove the loaf from the tin and cool on a wire rack before slicing.

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