Whether its turkey twizzlers or potato smiley faces, it’s a frustrating fact of life that children often bypass their vegetables and head straight for the least nutritious parts of their plate.
In fact, research shows that toddlers in the UK get nearly half (47%) of their calories from ultra-processed foods, rising to 59% by the age of seven.
These heavily manufactured food items, like crisps, sweets and cakes, have recently been called into question after a large-scale review linked their consumption to higher risks of 32 serious health conditions including cancer, heart disease and early death.
But before you panic and start binning everything in the kitchen, it’s worth knowing that not all ultra-processed foods are created equal, and experts say that some can even form part of a healthy diet.
To help you make sense of your next supermarket shop, we asked nutritionist Rob Hobson, author of the cookbook Unprocess Your Family Life, to explain which foods to keep in your half-term shopping trolley and which to put back on the shelf.
The worst ultra-processed foods for kids
When it comes to the worst offenders, Hobson says you should look out for foods that are high in additives and low in nutritional value.
“These foods are often colourfully packaged and heavily marketed to children, which can make them harder to spot,” he notes. “You don’t need to cut them out entirely, but think of them as ‘occasional foods’ rather than daily staples for packed lunches.”
1. Lunch kits
Build-it-yourself lunch kits are finger-friendly and convenient when you’re packing off fussy kids to school or holiday clubs in a hurry. But while they can be a fun treat from time to time, Hobson warns that they don’t provide much in the way of real nutrition.
“These pre-packed lunch kits are highly processed, with multiple additives in the meat, cheese and crackers. Plus, they’re also low in fibre and often moderately high in salt and saturated fat,” he warns.
If your kids love the DIY element, Hobson suggests getting creative and meal prepping your own homemade versions using wholegrain crackers, real cheese and sliced chicken breast.
2. Kids’ yoghurt tubes
Parents often opt for yoghurt in single-serving tubes, as they provide much less opportunity for mess than old-school tubs.
“These yoghurts are designed to appeal to kids with their bright packaging and sweet flavours, but they’re often packed with extra sugars, thickeners and stabilisers,” warns Hobson. “They also lack the protein content and gut-friendly bacteria you get from plain Greek yoghurt varieties.”
Instead of opting for the expensive pre-packaged versions, Hobson reckons you’re much better off spooning natural yoghurt into a reusable pouch and adding chopped fruits for sweetness.
3. Frosted flake breakfast cereals
Some of these frosted cereals have a surprisingly short ingredients list, containing just one additive – barley malt extract, which Hobson assures isn’t necessarily harmful.
“But the main concern is the sugar content,” he warns. “A standard 35 gram bowl can contain just over two teaspoons of the sweet stuff – that’s 13 grams in one sitting.
“And as the soft, sweet texture makes it easy to eat quickly, kids often grab second or third helpings, which can further bump up their daily sugar intake,” he adds.
4. Teddy bear shaped crisps
They might be marketed as ‘melt in the mouth’ and low in calories, but kids’ animal-shaped crisps are also ultra-light on nutrition and full of modified starches, flavourings and emulsifiers.
“They’re not a problem once in a while, but they shouldn’t replace more nutrient-dense snacks like rice cakes with nut butter and banana or whole fruit,” Hobson says.
The best ultra-processed foods for kids
Some ultra-processed foods are both convenient and still offer good nutrition and minimal additives, which Hobson says are ideal for busy parents who are trying to do their best.
1. Weetabix
Dating back to 1932, Weetabix has been a staple of the British breakfast table for more than 90 years.
“Weetabix is technically ultra-processed, but it’s an excellent breakfast option for kids,” says Hobson. “It’s made with wholegrain wheat, contains no added sugar and is fortified with iron and B vitamins – nutrients many children don’t get enough of.”
Aside from barley malt extract (the ingredient which classifies it under the UPF umbrella), Weetabix is also additive-free.
“Pair it with milk and fruit for a fibre and protein-rich start to the day,” Hobson suggests.
2. Baked beans
As long as you shop smart for tins with reduced sugar and salt, a humble tin of baked beans can form the basis of a healthy lunch for little ones.
“These are a good plant-based source of protein and fibre, and while they’re technically classed as ultra-processed due to added ingredients like modified starch or sweeteners in some brands, they’re not heavily tampered with overall,” reckons Hobson.
“The tomato-based sauce even contains lycopene, an antioxidant linked to heart health,” he adds. “And unlike many other foods in the UPF category, baked beans aren’t hyper-palatable, so you’re unlikely to overconsume any of the additives they contain.”
3. Fish fingers
Some fish fingers are a perfectly decent lunch option, as long as you check the label and opt for those with minimal tampering.
“For example, brands like Birds Eye have simple ingredients; just white fish fillet, breadcrumbs and oil,” Hobson notes.
Pair yours with peas and mash or pop them in a wholemeal wrap with salad for a balanced, kid-friendly meal that’s quick and nutrient-rich.
4. Greek-style fruit yoghurts
Traditional Greek yogurt is full of vitamins and minerals, and provides almost every nutrient that kids need – from calcium and magnesium to B vitamins.
“Brands like Yeo Valley or The Collective Kids range have creamy yoghurts with live cultures, calcium and protein, plus many are now available in no-added-sugar versions,” says Hobson.
“And while technically they’re still UPFs, due to processing and stabilisers, they’re actually far better than many sugar-heavy or artificially sweetened options marketed to kids,” he adds.
If your kids crave extra sweetness, try a drizzle of honey or a dash of cinnamon – a simple way to boost flavour without relying on refined sugar.
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