Ultra-processed foods are products that often contain many ingredients and have undergone extensive industrial processing. Examples include soft drinks, sweets, crisps, cakes, fast food and some ready-made meals. These foods are often high in sugar, salt and saturated fat while providing fewer fibre, vitamins and minerals than less processed foods.

Eating ultra-processed foods occasionally is a normal part of life for many people. What matters most is your overall eating pattern over time. If you are planning a pregnancy, it is beneficial to let nutrient-rich foods form the foundation of your diet.

Research shows that dietary patterns rich in vegetables, fruit, legumes, whole grains, nuts, fish and healthy fats are associated with good health. However, there is currently insufficient scientific evidence that any single food or food group alone determines fertility. The overall quality of your diet is what matters most.

You do not need to change everything overnight. Small steps, such as cooking more meals at home, choosing fruit for snacks or replacing sugary drinks with water, can make a meaningful difference over time. Healthy eating is not about perfection but about building sustainable habits that fit your lifestyle.

Food should also be enjoyable. A balanced diet includes room for both everyday meals and special occasions. Choosing nutritious foods more often than less nutritious ones helps support your health and prepares your body for the future.

Alma’s Tips

• Include vegetables and fruit in your daily meals.

• Cook from scratch whenever possible.

• Choose water as your main drink.

• Replace some snacks with fruit, nuts or plain yoghurt.

• Focus on your eating habits over time rather than individual meals.

Important to Remember

No single meal determines your health. Your overall eating habits have the greatest impact. A varied and nutritious diet provides your body with the best foundation for good health and supports a healthy lifestyle.