Recent data shows that a shocking 67% of kids' daily calories come from ultra-processed foods. Data shows that 67% of kids' daily calories come from ultra-processed foods (1), a shocking statistic that underscores a massive shift in how we feed and nourish our children. In this article, we'll take a look at ultra-processed foods, what they are, and the health risks they carry. We'll also take a look at the roles that industrialization, food marketing, and changing societal norms have played in the rise of ultra-processed foods, and I’ll share some tips to get more nutrients into your kids. Ultra-Processed Foods vs. Processed Foods: What’s the Difference? It’s important to distinguish between processed and ultra-processed foods, as they are not the same. Processed foods are simply foods that have been altered from their original form in some way, usually for safety or convenience. For example, grinding your wheat to bake bread is a form of processing. Canning your garden-fresh zucchini is a form of processing. Juicing an orange is a form of processing. Fermenting cabbage into sauerkraut is a form of processing. Baking a potato is a form of processing. The term “processed food” is often used as a blanket term for “junk food,” but it is important to understand that the distinction lies in the kind of processing. Ultra-processed foods, on the other hand, are the result of multiple layers of industrial processing (2). These foods are often heavy in extracted ingredients, such as oils, sugars, and starches, which are then combined with various additives like emulsifiers, flavor enhancers, artificial colors, and preservatives (2). Ultra-processed foods are often designed to be hyper-palatable, meaning they are formulated to taste exceptionally good, which can lead to overeating. They are also engineered to have a long shelf life and often have synthetic vitamins added in. Examples include cereals and commercial wheat products like goldfish crackers, juices from concentrate, fast foods, processed meats, and more. The Average American Child Gets Most of Their Daily Calories from Ultra-Processed Foods. How Did We Get Here? I’d like us to go back 150 years, to the time of our great-great-grandparents. In the mid to late 1800s, most American households were still deeply connected to their food sources. It was common for families to keep a dairy cow for milk, butter, and cheese production (3). Families grew vegetables in their gardens, preserved food through canning or fermenting, and prepared meals using fresh unprocessed ingredients (4,5). Meat was typically obtained locally, and many families participated in hunting, fishing, or farming. The Industrial Revolution marked a turning point in human history, shifting society away from agrarian lifestyles. As people moved to cities, new technologies transformed how food was produced, distributed, and processed. By the 1940s, refrigerators were common in homes, and families began sourcing their food from grocery stores rather than directly from the land. Today, just a few generations later - and for the first time in history - we are consuming foods made in labs. The ultra-processed food industry leverages advanced technology to create products that are not only convenient but also designed to be addictive (6). Flavor scientists, rather than chefs, engineer formulas that maximize taste and appeal, while marketers and lobbyists promote these products, often placing profits above public health. The collaboration between food manufacturers and lobbyists has shaped policies and influenced dietary guidelines, downplaying the risks of ultra-processed foods and further embedding them into modern diets (7). This shift from farm-to-table to factory-to-plate is a significant change, and the potential health impacts are becoming more apparent. The Risks of Ultra-Processed Foods As the consumption of ultra-processed foods has risen, so too have rates of chronic health conditions among children. Obesity: Ultra-processed foods are typically high in empty calories, meaning they contain lots of energy (calories) but very little nutritional value. Studies have found that children who consume diets high in ultra-processed foods were more likely to become overweight or obese (8). Childhood obesity has tripled in the United States since the 1970s (9). Metabolic Health: The high levels of sugars and refined carbohydrates in some ultra-processed foods contribute to metabolic health concerns. According to the CDC, 25% of teens in America are currently pre-diabetic (10). Cardiovascular Impacts: The excessive amounts of sodium, unhealthy fats, and artificial ingredients in ultra-processed foods can negatively impact heart health. Research has found that children with diets high in ultra-processed foods are more likely to develop high blood pressure and cholesterol, potentially setting the stage for cardiovascular disease as they age (11). Cognitive and Behavioral Issues: Poor nutrition can also affect a child’s brain development and cognitive function (12). Diets high in ultra-processed foods are often lower in essential nutrients like omega-3 fatty acids (13), which are crucial for brain health (14). Gut Health: Ultra-processed foods are often low in fiber and high in additives that can disrupt the gut microbiome. This is problematic, as a healthy gut is needed for optimal digestion, immune function, and mood regulation (15). Cellular Health: Perhaps one of the most alarming risks of ultra-processed foods is their link to cancer. The World Health Organization has classified processed meats like hot dogs, sausages, and deli meats as carcinogenic (16). A 2023 study found that even a 10% increase in the consumption of ultra-processed foods was associated with a higher risk of overall cancer in adults (17). To learn more about my approach to nutrition, read this article: → The Basics Of Anti-Inflammatory Eating For The Whole Family The Nutritional Void: What’s Missing? Ultra-processed foods are not only unhealthy because of what they contain but also because of what they lack. Children who rely on these foods are missing out on essential nutrients that support their growth and development. For example, many children are deficient in nutrients such as: Fiber (18): Fiber is important for healthy digestion and is naturally found in whole fruits, vegetables, and grains. However, the CDC reports that about a third of U.S. children don’t consume fresh fruits and vegetables daily (19). Instead, many rely on ultra-processed foods, which are typically low in fiber. Vitamin D: Vitamin D deficiency is seen in about 9% of US children (20), and although vitamin D is found in whole foods like sardines and grass fed butter, it is less common in ultra-processed foods, unless they are fortified, as is usually the case with commercially available milk. Omega-3: Omega-3s, important for brain health and a healthy inflammatory response (21), are naturally found in foods like fatty fish (e.g., salmon) and flaxseeds. These beneficial fats are typically absent from ultra-processed foods, which often contain unhealthy fats instead (21). You may also be interested in this article: → Is Getting Nutrients From Food Better Than Taking a Supplement? Processed Food Addiction: Why Ultra-Processed Foods Are So Hard to Quit Many parents are eager to instill better eating habits in their children but often face resistance when trying to move away from ultra-processed foods. It’s not just a matter of preference: ultra-processed foods can literally be addictive. These foods are designed to stimulate the brain’s reward centers, making it difficult for kids (and adults) to stop craving them. Unlike whole foods, which have natural variations in flavor and texture (one blueberry might be tart, another might be mushy), ultra-processed foods are engineered to deliver the same hyper-palatable taste and texture every time. This predictability can be comforting, especially for children with sensory needs who may find it easier to engage with foods that feel and taste the same in every bite. Breaking free from ultra-processed foods isn’t easy, but it is possible. If you think an all-at-once switch to whole foods isn’t the way to go for your family, work on making small improvements. For example, if your child loves boxed mac and cheese, try fortifying it with some pureed vegetables like cauliflower or carrots or adding an egg yolk for additional nutrients. Another simple switch is using real butter instead of canola oil in your recipes. Work on getting your kids involved. I love the cookbooks Nourishing Traditions Cookbook For Children and Kid Chef: 100+ Tasty, Kid-Approved Recipes for the Young Cook, as they contain easy, whole food based recipes with images as well as some kid-friendly education. Have your kids choose a recipe and go to the store or farmers market together to shop for ingredients and then cook together. This is a great way to get your kid excited about what is in their food! The key is consistency and patience. You don’t need to overhaul your entire family’s diet overnight. Small changes - like committing to using whole ingredients, switching out highly processed oils, and simply incorporating more fruits and vegetables - will accumulate over time. Following the 80/20 or 70/30 rule can help make the transition smoother: aim to eat nutrient-dense, whole foods most of the time while allowing some room for treats or convenience foods. This balanced approach encourages healthier eating habits without creating unnecessary stress. Over time, your family will become more receptive to healthier options! For some kid-friendly nutrition tips, check out these articles: → All About First Foods For Babies: A Nutrient Focused Approach → Nutrient & Calorie Dense Foods That Help Underweight Kids Thrive → The Benefits of Beef Liver Capsules for Kids + Three Family Friendly Recipes! Summary Recent data shows that about 70% of children's daily calories come from ultra-processed foods, potentially contributing to rising rates of chronic health conditions such as obesity, diabetes, and heart disease. Ultra-processed foods are engineered for convenience and addictive flavors, making it hard for kids to break the cycle. These foods lack essential nutrients and can negatively impact cognitive development and gut health. Parents can start small by fortifying comfort foods, cooking more at home, and getting children involved in meal preparation. PRODUCTS MENTIONED IN THIS ARTICLE See Product See Product See Product See Product See Product SHOP & EARN REWARDS. JOIN TODAY! References: Wang L, Martínez Steele E, Du M, Pomeranz JL, O'Connor LE, Herrick KA, Luo H, Zhang X, Mozaffarian D, Zhang FF. Trends in Consumption of Ultraprocessed Foods Among US Youths Aged 2-19 Years, 1999-2018. JAMA. 2021 Aug 10;326(6):519-530. doi: 10.1001/jama.2021.10238. PMID: 34374722; PMCID: PMC8356071. Gibney M. J. (2018). Ultra-Processed Foods: Definitions and Policy Issues. Current developments in nutrition, 3(2), nzy077. https://doi.org/10.1093/cdn/nzy077 USDA National Agricultural Library. (n.d.). The American Dairy Industry Early History. Www.nal.usda.gov. https://www.nal.usda.gov/exhibits/speccoll/exhibits/show/the-american-dairy-industry/early-history Winslow, W. & Spencer, M. N. (1938) Rural Life in the s. Oregon. [Manuscript/Mixed Material] Retrieved from the Library of Congress, https://www.loc.gov/item/wpalh001960/ The Henry Ford. (n.d.). 1800-1849 Recipes & Cookbooks. Www.thehenryford.org. https://www.thehenryford.org/explore/recipes-and-cookbooks/cookbooks/1800-1849/ Gearhardt, A. N., Bueno, N. B., DiFeliceantonio, A. G., Roberto, C. A., Jiménez-Murcia, S., & Fernandez-Aranda, F. (2023). Social, clinical, and policy implications of ultra-processed food addiction. BMJ (Clinical research ed.), 383, e075354. https://doi.org/10.1136/bmj-2023-075354 Vermeulen, S. J., Park, T., Khoury, C. K., & Béné, C. (2020). Changing diets and the transformation of the global food system. Annals of the New York Academy of Sciences, 1478(1), 3–17. https://doi.org/10.1111/nyas.14446 Klein, H. E. (2024, May 17). Ultraprocessed Food Consumption Can Increase Children’s Cardiometabolic Risk, Study Says. 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Frontiers in nutrition, 10, 1272126. https://doi.org/10.3389/fnut.2023.1272126 Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T., Chen, K. Y., Chung, S. T., Costa, E., Courville, A., Darcey, V., Fletcher, L. A., Forde, C. G., Gharib, A. M., Guo, J., Howard, R., Joseph, P. V., McGehee, S., Ouwerkerk, R., Raisinger, K., Rozga, I., Stagliano, M., Walter, M., Walter, P.J., Yang, S., & Zhou, M. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell metabolism, 30(1), 67–77.e3. https://doi.org/10.1016/j.cmet.2019.05.008 DiNicolantonio, J. J., & O'Keefe, J. H. (2020). The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients, 12(8), 2333. https://doi.org/10.3390/nu12082333 Appleton J. (2018). The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integrative medicine (Encinitas, Calif.), 17(4), 28–32. World Health Organization. (2015, October 26). Cancer: Carcinogenicity of the consumption of red meat and processed meat. Www.who.int. https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat Chang, K., Gunter, M. J., Rauber, F., Levy, R. B., Huybrechts, I., Kliemann, N., Millett, C., & Vamos, E. P. (2023). Ultra-processed food consumption, cancer risk and cancer mortality: a large-scale prospective analysis within the UK Biobank. EClinicalMedicine, 56, 101840. https://doi.org/10.1016/j.eclinm.2023.101840 Kranz, S., Brauchla, M., Slavin, J. L., & Miller, K. B. (2012). What do we know about dietary fiber intake in children and health? The effects of fiber intake on constipation, obesity, and diabetes in children. Advances in nutrition (Bethesda, Md.), 3(1), 47–53. https://doi.org/10.3945/an.111.001362 Lattimer, J. M., & Haub, M. D. (2010). Effects of dietary fiber and its components on metabolic health. Nutrients, 2(12), 1266–1289. https://doi.org/10.3390/nu2121266 Kumar, J., Muntner, P., Kaskel, F. J., Hailpern, S. M., & Melamed, M. L. (2009). Prevalence and associations of 25-hydroxyvitamin D deficiency in US children: NHANES 2001-2004. Pediatrics, 124(3), e362–e370. https://doi.org/10.1542/peds.2009-0051 Tristan Asensi, M., Napoletano, A., Sofi, F., & Dinu, M. (2023). Low-Grade Inflammation and Ultra-Processed Foods Consumption: A Review. Nutrients, 15(6), 1546. https://doi.org/10.3390/nu15061546 Facebook Pinterest X Email The Benefits of Beef Liver Capsules for Kids + Three Family Friendly Recipes! Read more The Benefits of Omega Fatty Acids for School-Aged Children Read more Omega Fatty Acids: Nutritional Sources & Health Benefits Explained Read more The Vast Health Benefits of Probiotics Read more Debunking Myths: Yes, Eggs Are Part of a Heart-Healthy Diet! 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