“We are what we repeatedly do.”
— Aristotle
Introduction
For a long time, I used to say:
“It’s just one day, it won’t matter.”
And in a way, that’s true.
A birthday, a celebration, a special occasion… on its own, it’s not going to make a difference.
The problem is that “just one day” happens more often than we think.
One birthday.
Another one.
A snack.
A meal out.
An unplanned treat.
And before you realise it, it’s no longer occasional.
The problem isn’t one day — it’s the accumulation
There’s something important to understand: the cumulative effect.
A small amount of something less than ideal, repeated over years, can have an impact on our health.
You don’t notice it straight away.
Not that same day.
But over time, the body keeps the score.
And this is especially relevant when it comes to ultra-processed foods, because they’re designed to be part of our everyday lives.
What exactly are ultra-processed foods?
Ultra-processed foods are products that have been heavily transformed at an industrial level.
They’re not simply modified foods, but formulations that often include:
- refined ingredients
- industrial oils
- added sugars
- additives (colourings, preservatives, flavour enhancers)
They’re not just “fast food.”
They’re products designed to be:
- cheap to produce
- very durable
- extremely tasty
- and easy to overeat
Common examples include: packaged snacks, sugary cereals, soft drinks, industrial baked goods, fast food and many products marketed “for children”.
Why are they so hard to resist?
This is not accidental.
Many ultra-processed foods are designed to be what researchers call “hyper-palatable”.
They combine: fat, sugar and salt in precise ways that stimulate our reward system.
This makes us:
- eat more than we need
- find it difficult to stop
- crave them regularly
What does the science say?
In recent years, several studies have explored their impact on health.
Key findings include:
- Higher consumption is linked to increased risk of obesity
- Associations with metabolic conditions like type 2 diabetes
- Increased cardiovascular risk
A well-known study from the NIH showed that people eating ultra-processed diets consumed more calories without realising it and gained weight, even when diets were matched for nutrients.
Furthermore, research published in journals such as the BMJ has found associations between regular consumption of ultra-processed foods and various long-term health problems. It is also associated with a significant increase in the risk of mortality.
And this isn’t just one study.
There is a clear trend in the research: the higher the consumption of ultra-processed foods, the worse the long-term health.
But… if they're approved, why are they a problem?
This is where the doubt often arises.
“If they’re safe, why worry?”
The key is understanding that: safe doesn’t mean healthy.
Regulatory bodies evaluate ingredients individually and in specific quantities.
But in real life:
- we don’t consume just one additive
- we don’t consume them in isolation
- we consume them repeatedly for years
And furthermore, these products often displace real food from our diets.
Beyond nutrients: what we don’t see
The issue isn’t just calories or fat, it’s something deeper.
Many ultra-processed foods:
- disrupt the satiety signal
- encourage overconsumption
- can affect the gut microbiota
- cause constant glucose spikes
- contribute to inflammatory processes
Furthermore, they are often formulated to be difficult to quit.
This is no coincidence.
Some additives and refined oils may interfere with internal processes when consumed regularly.
Again, this isn’t something you notice immediately.
It builds up over time.
When you become a parent, everything changes
This is where it becomes personal.
Because what you choose for yourself is one thing.
What your children eat is another.
I’ve been there too: “It’s just one day.”
But when you start noticing how many birthdays and events there are… it changes your perspective.
And if I’m honest, there have been moments where I’ve felt guilty.
Because now I know more.
And that’s when I started to feel a little uneasy.
Because even though I can’t control everything my children eat outside the home, I am becoming increasingly aware of what I’m offering them.
Real-life balance (not perfection)
The truth is, we can’t control everything.
We can’t control:
- what’s served at every party
- what’s eaten outside the home
- what’s offered in certain children’s venues
And I don’t want my children to feel left out.
So I try to find balance.
I explain to them, little by little, which foods are good for them and which aren’t. Without forbidding anything, but by educating them.
Although I know they’re still too young to make certain decisions, I hope what I explain to them will be useful when they’re older.
I don’t want my children to feel different. I don’t want to isolate them.
But I also don’t want to ignore what we know today about nutrition.
Changing what we can
Where I do have control is at home.
And in the birthdays we organise.
It’s not always easy.
Some places don’t allow outside food.
Set menus.
Limited options.
But even so, I try to do my best, and if I can, on their birthdays I try to offer real food, more natural options, and homemade recipes.
Because I believe things can change.
Dreaming of a different food culture
Sometimes I imagine what all this will be like in a few years, a dream I hope isn’t too far off.
A future where:
- restaurants cook with real ingredients
- the types of fats used are specified
- there are no lower-quality “children’s menus”
- children eat the same food as adults (with adjusted portions)
- homemade desserts are available, without refined sugar
- we can choose our portion sizes (small, medium, large)
A place where eating out is a pleasure again, without feeling heavy, bloated, or uncomfortable afterward.
So, does it really matter?
This isn’t about fear. Or perfection.
But about understanding something simple: what we eat every day matters.
Not because of one food.
But because of patterns over time.
It’s important to be realistic here.
Life isn’t perfect.
And neither should our diet.
If you eat something ultra-processed one day, or your children do:
- it’s okay
- there’s no guilt
- there’s no punishment
What matters is what you do most of the time, not just one day.
Reducing your consumption is already a big improvement.
What can we do?
Without overcomplicating things:
- prioritise real food
- reduce ultra-processed foods at home
- read labels
- cook more (even simple meals)
- and teach children gradually
It doesn’t have to be perfect.
It just needs to be better than before.
Conclusion: without guilt, but with intention
If one day we eat ultra-processed foods — or our children do — it’s okay.
Really.
There’s no benefit in guilt.
But we can aim for it not to be:
- the norm
- the default
- the foundation of our diet
Because in the end, it’s not about perfection.
It’s about moving in the right direction.
And every little change counts.
Ultra-processed foods aren’t dangerous when consumed occasionally.
But they are when they become a regular part of our diet.
And in the world we live in, that happens very easily.
That’s why, rather than striving for perfection, the goal could be:
- gradually returning to real food
- making small, sustainable changes
- leading by example
- and making better choices when we have the power to do so
Because in the end, as with so many things, it’s not a single decision that makes the difference, but what we repeat every day.
Glossary
Ultra-processed food: Industrial products with multiple refined ingredients and additives.
Hyperpalatable: Foods designed to be extremely tasty and difficult to stop eating.
Chronic inflammation: A prolonged response of the body that can contribute to disease.
Gut microbiota: The collection of microorganisms that live in the gut and affect health.
Glucose spike: A rapid increase in blood sugar after consuming certain foods.
References
- NOVA Classification System — Food processing levels
- WHO — Healthy diet guidelines
- NIH – Ultra-processed diets and calorie intake study
- BMJ – Ultra-processed food consumption and health outcomes
- Harvard School of Public Health – Processed foods and health