Ultra-processed foods dominate New Zealand diets, a new study has found. It’s causing a surge in diabetes, obesity, heart disease and depression. The scientists behind the study argue that these foods are often sold by major global corporations with great political and societal influence. They say that policy changes, such as food labelling, marketing restrictions, and taxes, are urgently needed to address the growing dominance of ultra-processed foods.
Ultra-processed foods likely comprise 50 to 60% of New Zealand’s diet, says global health expert Professor Boyd Swinburn at the University of Auckland. “The actual figure is not known, because New Zealand has not had a nutrition survey in adults for 18 years and in children for 23 years.”
He says that unhealthy diets and obesity are our biggest risk factors for disease and death in New Zealand, and our high intake of ultra-processed foods drives this. “Ultra-processed foods are harmful products and their marketing to children should be banned – New Zealand has the second highest rate of child obesity in the OECD, yet no policies to address this.
“We really need policies to create healthier food environments if we want to make a difference to our increasing rates of obesity, diabetes, and mental health problems. Many countries are taking serious action on ultra-processed foods, especially across Latin America, and they are getting results.”
“Many countries have mandatory warning labels showing foods high in fat, sugar and salt, and New Zealand should follow suit,” Boyd says. Half the world has taxes on sugary drinks, yet New Zealand doesn’t. He says New Zealand needs a British-style Sugary Drinks Industry Levy, with the funding going towards communities’ and local food growers’ efforts to provide inexpensive, healthy foods.
Tips for eating clean
Eating clean is about choosing foods that support long-term health rather than following strict rules. Research consistently links higher whole-food intake with lower rates of obesity, diabetes, and heart disease, and diets rich in vegetables, whole grains, and lean proteins can reduce the risk of chronic illness by up to 30%.
A simple starting point is to build meals around whole foods such as leafy greens, tomatoes, carrots, apples, bananas, kūmara, oats, brown rice, quinoa, beans, nuts and seeds. These ingredients offer fibre, vitamins and minerals that help keep blood sugar steady and energy levels stable.
Reading ingredient labels is another effective habit. Many packaged foods contain added sugars, preservatives or artificial flavours. Choose products with short, recognisable ingredient lists and avoid those with ingredients that sound overly chemical.
Cooking at home makes clean eating easier because you control the salt, sugar and fat in every meal. Simple dishes include vegetable stir-fries with tofu, chicken, or fish, served with steamed vegetables; lentil soups; grain bowls with roasted vegetables; or yoghurt topped with berries and nuts.
Hydration also matters. Drinking water supports digestion and reduces cravings for sugary drinks. Planning ahead helps too. Preparing snacks such as chopped vegetables, fruit, hummus, nuts, or boiled eggs reduces reliance on ultra-processed options at the last minute. Clean eating works best when the goal is balance rather than perfection, and consistent small choices add up over time.
