Unwrap the Truth Behind Ultra-Processed Foods and Kids
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Parents want the best for their kids—including a diet that supports their growth, energy, and long-term health. They’re also dealing with the dizzying ride and jam-packed schedules that are just part of modern parenthood. In other words, convenience is king!
Grab-and-go foods that can be such a lifesaver when you’re rushing to get a meal on the table, hustling kids from dance class to soccer, or simply trying to get something (anything!) in a picky eater’s belly.
Many of the foods that make life easier are what’s called ultra-processed foods (UPFs), and they make up an estimated 67% of calories consumed by kids and teenagers in the U.S. The problem is that ultra-processed foods have been linked to a veritable smorgasbord of health issues.
So, what’s a busy parent to do? Whipping up a loaf of bread from scratch each week isn’t in the cards for most of us! While it’s unrealistic to avoid UPFs entirely, there are some simple ways to scale back. Here’s what families need to know about spotting ultra-processed foods and, so you can whittle some of the UPFs out of your diet. (And no, we won’t ask you to churn your own butter!)
What are ultra-processed foods?
Ultra-processed foods go beyond simple processing, like chopping or freezing. They are industrially manufactured with little to no whole foods and often contain ingredients you wouldn’t typically find in a home kitchen, such as artificial flavors, preservatives, emulsifiers, and refined sugars to enhance flavor, texture, or shelf life. These foods are often designed to be hyper-palatable, making them easy to overeat.
Examples of Ultra-Processed Foods
- Sugary cereals
- Packaged cookies and cakes
- Soda and flavored drinks
- Processed meats (hot dogs, sausages, deli meats)
- Instant noodles and boxed macaroni and cheese
- Chicken nuggets and frozen pizza
- Sweetened yogurts and flavored milk
Why are ultra-processed foods risky for kids?
Research has linked UPFs to a variety of health risks, especially for little ones whose bodies and brains are still developing. Studies suggest that diets high in UPFs are associated with:
- Type 2 diabetes: Frequent consumption of UPFs has been linked to to insulin resistance and metabolic issues.
- Cardiovascular issues: Some processed foods contain excessive sodium, added sugars, and unhealthy fats, which can affect heart health over time.
- Gut and immune health: Emerging research suggests UPFs may negatively impact gut microbiota due to additives, emulsifiers, and low fiber content, potentially impacting digestion and immunity.
- Cognitive and mental health impairment: Some observational studies suggest an association between high UPF consumption and increased risks of anxiety and depression in children and adults.
- Obesity: Ultra-processed foods are often high in added sugars and unhealthy fats, making them calorie-dense but nutrient-poor.
- Lower physical fitness: One study found that tends and tweens with good levels of cardiovascular fitness ate fewer calories from ultra-processed foods than those with poor fitness levels.
How to Recognize Ultra-Processed Foods
Spotting UPFs can be tricky since they often come in familiar packaging and may even claim to be “healthy.” Here are a few signs that can tip you off that a food is ultra-processed:
- Long ingredient lists: If a product has more than five ingredients—especially ones with chemical-sounding names—it’s likely ultra-processed.
- Unfamiliar additives: Look out for artificial sweeteners, preservatives, food colorings, and emulsifiers.
- Splashy, kid-geared marketing: Foods that tend to be aggressively marketed to kids (think: like colorful cereals and snack packs) are often ultra-processed.
- Shelf stability: If a food can sit in your pantry for months or years without spoiling, it has likely been ultra-processed for long-term preservation.
How to Cut Back on Ultra-Processed Foods
Eliminating UPFs entirely is unrealistic for most families, but small changes can make a big difference:
- Prioritize whole and minimally processed foods. Fresh fruits, vegetables, whole grains, and lean proteins should make up the bulk of your child’s diet.
- Cook at home when possible. Making meals from scratch—even simple ones—reduces reliance on processed ingredients.
- Swap smartly. For example, opt for plain yogurt with fresh fruit instead of flavored varieties, or choose homemade popcorn over packaged chips.
- Read labels. Focus on ingredient lists, not just marketing claims. Generally, the fewer additives, the better!
- Find balance. It’s okay if your child enjoys processed snacks from time to time—don’t let perfection stand in the way of making progress. The key is ensuring that UPFs don’t dominate your tot’s diet.
The Bottom Line on Ultra-Processed Foods
Ultra-processed foods are an inescapable part of life today, but being aware of their effects can help you make better choices for your whole fam. By emphasizing whole foods, cooking when you can, and reading labels carefully, you can set your kiddos up for a healthier future.
REFERENCES
- Ultra-processed Foods and Health Risks, JAMA Network Open, June 2024.
- Ultra-processed Foods and Overeating, Harvard Health Publishing, June 2024.
- Ultra-processed Foods and Mental Health, JAMA Network Open, August 2023.
- Impact of Ultra-processed Diets on Heart Health, American Heart Association, November 2020.
- Ultra-processed Foods and Gut Microbiome, BMJ, 2023.
- Nova Food Classification Reference Sheet, East Carolina University Physicians, 2021.
- Effects of Ultra-processed Foods on Health, Nature Reviews Immunology, 2024.
- NOVA Classification and Nutritional Impact, Nutrition Reviews, 2024.
- Ultra-processed Foods and Child Health, MDPI Nutrients, July 2023.
- Heart Health and Processed Foods, British Heart Foundation, 2024.
- Impact of Ultra-processed Foods on Metabolism, American Journal of Clinical Nutrition, 2019.
- Preservatives and Shelf-life in Ultra-processed Foods, Journal of Food Science and Technology, 2015.
- Teens' Ultra-processed Diet and Heart Risk, American Heart Association, 2020.
- Ultra-processed Foods and Long-term Health Implications, The Lancet, 2023.
- Long Shelf-life and Chemical Additives in Ultra-processed Foods, European Journal of Clinical Nutrition, 2022.
- Ultra-processed Foods and Public Health Policy, World Health Organization (WHO), 2024.
- Association Between Ultra-processed Foods and Chronic Diseases, American Journal of Clinical Nutrition, 2021.
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