Ultra-processed foods can be harmful to our kids’ long-term health. 

Kids grow, move and learn at lightning speed - which means they need food that actually fuels them. The trouble? So many of the snacks aimed at children look healthy on the outside but are really ultra-processed foods (UPFs).

These are the ones that might look 'natural', but when you look closer, they’re often high in sugar, full of artificial ingredients and lacking the nutrients kids need to build strong bodies and sharp minds.

So, what are UPFs?

Ultra-processed foods are products that have gone way beyond the usual steps of cooking. Instead of whole ingredients, they’re often made from refined starches, added sugars, oils, and artificial fillers that make them last longer and taste super sweet. They’re designed for convenience... but not for kids’ development.

Why it matters for growing kids

Here in the UK, research shows that around half of toddlers’ daily calories come from UPFs... and by age seven, that jumps to nearly 60%. By the teenage years, UPFs make up almost two-thirds of children’s diets.

The problem isn’t only what’s in UPFs (lots of sugar, gums, oils, emulsifiers, preservatives and other artificial additives), but also what’s missing. When so much of kids’ energy comes from these snacks, there’s less room for the good stuff: fruits, vegetables, wholegrains and protein. In fact, families in the UK are now eating fewer vegetables than at any time in the last 50 years.

The impact of consuming UPFs

• Empty calories – lots of sugar and energy, but very little protein, fibre, vitamins, or minerals.

• Unsteady energy – they give a quick burst, then an inevitable crash (cue the mid-morning grumps).

• Shaping habits – regular UPFs can train kids’ taste buds to crave sweeter, saltier foods instead of whole, nourishing ones.

• Health risks – UPF-heavy diets are linked to weight gain, dental issues and greater risks for long-term health problems.

What to look for instead

Kids don’t need complicated. They need protein to grow & repair, fibre for steady energy & happy tummies and wholesome ingredients you’d actually find in your own kitchen.

Think apple slices with nut butters, cheese and crackers, beans on toast, snacks made with oats and fruit. Simple combos that keep them fuller for longer and give them sustained energy (not sugar crashes!).

The takeaway

UPFs are all about convenience, not nutrition. But childhood is too important to be fuelled by empty snacks. Choosing foods with real nutrition means giving your kids the energy to play, the focus to learn and the building blocks to grow into their brightest selves.