Ultra-processed foods (UPFs) now make up nearly 67% of the calories consumed by children and adolescents in the U.S., a sharp increase tied to convenience, engineered flavors, and aggressive marketing. Mounting research links this dietary shift to long-term health risks including childhood obesity, gut microbiome disruption, and potential impacts on cognitive and emotional development.
Ultra-processed foods (UPFs) have quietly become a major part of children’s daily diets—much more than most parents realize. Recent studies reveal that these foods now make up around 67% of daily calories for kids and teens in the U.S., a noticeable jump from 61.4% in 1999. Despite growing interest in healthy eating, UPFs are showing up more often in lunchboxes and on dinner plates.
Why? They're convenient, affordable, and often irresistible to kids. But over time, they can influence everything from energy levels to growth patterns, in ways that are easy to miss.
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It doesn’t take much for ultra-processed foods to become regular staples at home. They’re widely available, aggressively marketed, and built to taste good. These products are made using industrial processes and often include ingredients like refined starches, added sugars, low-quality fats, flavoring agents, and preservatives—many of which you’d never use in your own kitchen.
With a long shelf life and a taste profile carefully designed to appeal to kids, they’re easy to grab in a pinch. But frequent intake can crowd out more nourishing foods.
Here are some of the most common ultra-processed foods in children’s diets:
When ultra-processed foods take up most of the plate, they leave less room for nutrient-rich options like fruits, vegetables, and whole grains. That’s a serious concern—especially since certain communities may face greater challenges accessing fresh, wholesome foods.
Studies show that non-Hispanic Black and Mexican American children often have higher UPF consumption, underscoring the link between food environments and nutrition access.
Quick Tip: Try introducing one new fresh fruit or veggie each week to slowly expand your child’s palate.
Frequent UPF consumption is also associated with a greater risk for childhood obesity and other health concerns into adulthood.
To support your child’s well-being and growth, prioritize foods like:
Parent Tip: Small swaps—like replacing chips with cut-up carrots—can have a big impact over time.
“Processed” isn’t a dirty word—but not all processing is equal. To make clearer choices, it helps to understand how far a food is from its original form. That’s where the NOVA classification system comes in.
Here’s a simple guide to the NOVA categories:
Foods closest to nature—like fresh fruits, vegetables, plain yogurt, legumes, and eggs.
Used for cooking—examples include salt, sugar, butter, and vegetable oils.
Made by combining Groups 1 and 2—like canned beans with salt or plain cheese.
Heavily modified foods that include additives like emulsifiers, protein isolates, artificial sweeteners, and preservatives.
Examples:
UPFs are engineered to be kid favorites. Some common picks include:
UPFs are built to be craveable—and that comes with downsides. Research links high consumption of UPFs to:
Parent Tip: Switch out one packaged snack each day with fresh, whole options—it adds up fast.
UPFs don’t just add calories—they’re tied to long-term health risks. One major connection is the rise in childhood obesity.
UPFs pack lots of energy into small portions, contributing to unintentional overeating.
Many UPFs hit a "bliss point"—the ideal mix of fat, sugar, and salt. This triggers cravings and bypasses fullness cues.
Quick Tip: Serve a protein and fiber combo—like hummus and veggie sticks—to help curb snack cravings.
UPFs contain additives that may negatively affect the gut microbiome, disrupting digestion and immune support.
Diets rich in Group 1 and 2 foods help maintain microbial diversity and decrease the risk of inflammation.
A high-UPF diet has been linked to elevated risks of:
Type 2 diabetes has nearly doubled in children in the past two decades—food habits play a major role.
Diet impacts more than physical health. Ultra-processed diets have been tied to:
Ultra-processed foods can lead to deficiencies in:
Quick Tip: Mix chopped spinach or bell peppers into sauces or rice to boost vitamin intake easily.
Start with the first five ingredients—they tell you most of what you're really eating.
Shorter ingredients lists with recognizable items usually mean less processing.
Parent Tip: Involve kids in label-reading games—it builds awareness and curiosity.
Try reducing these additives where you can:
Here are a few doable upgrades:
Even these small steps can boost fiber, protein, and key nutrients, helping your child feel full and focused longer.
Parent Tip: Build a “snack station” with grab-and-go fresh items to reduce reliance on packaged foods.
Written by: Vivian Castillo, MS, RD, CNSC – Registered Dietitian and clinical nutrition expert in pediatric care.
Sources:
JAMA Network - "Ultra-Processed Food Intake and Obesity: A JAMA Study"
BMJ - "Consumption of Ultra-Processed Foods and Mortality: BMJ Article"
BMJ - "Ultra-Processed Food Consumption and Health Outcomes in Children"
JAMA Pediatrics - "Dietary Patterns and Chronic Disease Risk in Youth"
Centers for Disease Control and Prevention (CDC) - "National Diabetes Statistics Report"
American Journal of Clinical Nutrition - "Ultra-Processed Foods, Weight Gain and Microbiome"
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