The Risks of Ultra-Processed Foods in Children’s Diets — and How to Reduce Them

Practical tips for parents

I read some concerning research this week in the Lancet medical journal that highlighted the fact that ultra processed foods (UPFs) have become a large part of many children’s diets, and indicated that diets high in UPFs are associated with significant health risks. UPFs are often convenient, inexpensive, and marketed directly to kids with colourful packaging and cartoon characters. But more and more research shows that a high intake of these foods may negatively affect children’s health, growth, and long-term eating habits.

So here’s what parents need to know — with some doable strategies to reduce UPFs even in busy households.

What Are Ultra-Processed Foods?

Ultra-processed foods are products that go through several industrial processes and usually contain ingredients you wouldn’t use at home. These may include:

• Artificial colours or flavours

• Preservatives

• Sweeteners

• Emulsifiers

• Highly refined oils and starches

  
  

Examples include: packaged snacks, sugary cereals, instant noodles, chicken nuggets, processed meats, soft drinks, flavoured yogurts, packaged pastries, and many “kid-friendly” convenience foods.

So Why Are Ultra-Processed Foods a Concern for Children?

They’re often high in sugar, salt, and unhealthy fats

UPFs can contribute to:

• Weight gain

• High blood pressure

• Elevated blood sugar

Kids’ taste buds are still developing, and these foods can make them prefer more intense flavours.

They’re typically low in fibre and nutrients

This can affect digestion, immunity, and overall growth.

They may shape lifelong eating habits

Children who consume a lot of UPFs early on may grow up preferring highly processed options over whole foods.

They may affect mental well-being

Some studies suggest links between high UPF intake and:

• Mood swings

• Difficulty concentrating

• Low energy levels

  
  

They often replace healthier alternatives

Even if a child eats enough calories, they may miss out on essential minerals and vitamins like:

• Iron

• Calcium

• Omega-3s

• Vitamins A, C, and D

  
  

Practical Tips on How to Reduce Ultra-Processed Foods:

1.Start With Simple Swaps: Small changes add up!

Breakfast:

• Swap sugary cereal → oats with fruit, scrambled eggs, or whole-grain toast

• Swap flavoured yogurt → plain yogurt with honey (in kids older than one) or blended fruit

  
  

Snacks:

• Swap chips → popcorn, nuts (age-appropriate), cheese cubes, cut fruit

• Swap cookies → homemade muffins, whole-grain crackers with peanut butter (or a nut-free healthy alternative if your child has nut allergies)

  
  

Drinks

• Swap sodas → water with lemon or fruit-infused water

• Swap boxed juices → fresh fruit or diluted 100% juice (1:1 with water)

  
  

2. Build a “Whole-Food First” Home

You don’t need to ban UPFs completely — just make healthier options easier to access.

Keep this visible and accessible:

• A fruit bowl

• Ready-to-eat carrot sticks or cucumber slices

• Hard-boiled eggs

• Yogurt, cheese, hummus

  
  

Keep UPFs less visible:

• Store snacks in higher cupboards

• Avoid leaving processed treats on the counter

  
  

3. Read Labels Together

Turn it into a learning moment.

Teach kids (even small ones!) to look for:

• Long ingredient lists

• Ingredients they can’t pronounce

• Sugars listed under different names (corn syrup, dextrose, maltose, fructose)

4. Use the “Half-Plate” Method

At meals, aim for:

• ½ plate fruits/vegetables

• ¼ plate protein (beans, eggs, chicken, fish)

• ¼ plate whole grains (brown rice, quinoa, whole-grain pasta)

This naturally reduces room for highly processed items.

5. Prep Once, Eat Twice

Make home cooking doable by doubling recipes.

Examples:

• Cook extra chicken breast → use leftovers for wraps, salads, or pasta

• Make a batch of pasta sauce → freeze small portions

• Prep a tray of roasted veggies → eat throughout the week

  
  

6. Create “Quick Meal Kits” at Home

Instead of reaching for packaged UPFs, prepare simple kits:

• Burrito kit: whole-grain tortillas + beans + cheese + salsa

• Sandwich kit: whole-grain bread + boiled eggs or tuna + veggies

• Stir-fry kit: chopped veggies + ready-to-eat tofu or chicken + frozen rice

These reduce the need for instant meals.

7. Don’t Demonise Foods

Children can become anxious about “good vs. bad” foods.

Use language like:

• “Everyday foods” (fruits, veggies, whole foods)

• “Sometimes foods” (chips, nuggets, ice cream)

This promotes balance without shame.

8. Involve Kids in Cooking

Children who help prepare meals are more likely to eat them.

Age-appropriate tasks:

• Toddlers: can help wash veggies

• Ages 4–6 years: can help stir, pour, assemble wraps

• Ages 7–10 years: can help cut soft foods, measure ingredients

• Teens: cook simple meals independently

  
  

9. Outsmart Food Marketing

Food companies target children directly. To reduce their influence:

• Avoid shopping when you or the kids are hungry

• Let kids choose between two healthy options (for eg: “apples or bananas?”)

• Skip the middle aisles when possible

• Teach kids how ads try to sell them products

  
  

10. Choose Better Packaged Options When You Need Them

Because real life happens!

Look for:

• Frozen fruits and veggies

• Canned beans (rinsed)

• Whole-grain breads and crackers

• 100% peanut butter

• Low-sugar yogurts

These are processed — but not ultra-processed. There's a big difference.

Putting It All Together

You don’t need a perfect fridge or unlimited time. Reducing ultra-processed foods is about adding more real foods, making simple swaps, and building habits gradually.

Even one or two changes per week can have a meaningful impact on your child’s health and long-term relationship with food.

Reference:

https://www.thelancet.com/series-do/ultra-processed-food

Be well,

Paula

 Dr  Paula Robertson is a busy mom and a paediatrician with over twenty years' experience working with young people and their families. She is also a certified children's mindfulness teacher and Positive Discipline Parenting

coach. You can find out more at www.paulathedoctormom.com.

Our AI wellness assistant has contributed to the writing of this article