Ultraprocessed foods are stealthily eroding the health of children across the globe, creating a public health crisis that too often flies under the radar. These industrially engineered products, which account for over two-thirds of children’s caloric intake in the U.S. according to the CDC, are far from the wholesome foods they may appear to be. So, what are ultraprocessed foods anyway? In short, they are foods that have been processed to a point where they often barely resemble the whole foods from which they were derived. According to Dr. Stephen Devries, MD, a preventive cardiologist and executive director of the educational nonprofit Gaples Institute in Chicago,
“Ultraprocessed foods are industrial creations made with little—if any—whole foods that often contain large amounts of added sugar and salt, [and] are typically infused with artificial colors and additives.”
Dr. Neha Sachdev, MD, a family physician who is the director of health systems relationships at the AMA says, “Foods that are ultraprocessed are altered from their natural forms. This can be done to make foods appear a certain way or preserve foods for longer.” This is done to make them visually appealing and hyper-palatable. Think sugary breakfast cereals, frozen dinners, soda, and those seemingly innocuous energy bars. While they might save time and satisfy a sweet tooth, their impact on a child’s developing body is devastating. “Compare a carton of eggs that you purchase with a frozen egg patty,” says Dr. Aarti Sachdev, “Even though both contain eggs, these are very different foods that have gone through very different journeys to get to the store shelves.” This journey strips foods of their nutrients while loading them with added sugars, salt, and unhealthy fats. As a result, ultraprocessed foods are more like science experiments than nourishment. Here are some examples of ultraprocessed foods;
Fatty, sweet, savory or salty packaged snacks.
Ice creams and frozen desserts.
Cola, soda and other carbonated soft drinks.
Energy and sports drinks.
Canned, packaged, dehydrated and other instant soups.
Packaged meat, fish, vegetables, breads and buns.
Breakfast cereals and bars.
Sweetened juices.
Margarines and spreads.
Infant formulas and drinks.
Meal replacement shakes such as Slim Fast.
Dangers of Ultraprocessed Foods
The hidden danger lies in how these products are designed. “Ultraprocessed foods are clever manipulations of mostly unhealthy ingredients titrated to appeal to common cravings—tasty by design, but it’s all a trick,” says Dr. Stephen Devries. “Our bodies are naturally drawn by evolution to the sweetness of fruit because of its associated nutritional value,” yet ultraprocessed foods mimic that sweetness while offering none of the benefits. Instead, these foods are loaded with unhealthy fats, preservatives, and flavor enhancers, which not only harm growing bodies but can also lead to long-term health issues such as obesity, diabetes, and even heart disease. The NOVA food classification system, developed by the University of São Paulo, categorizes ultraprocessed foods as those made from oils, sugars, starches, and proteins extracted from unprocessed foods and combined with additives. These include chips, cookies, and hot dogs—foods that dominate grocery aisles and lure young consumers with bright packaging and bold flavors.
The convenience of ultraprocessed foods comes at a steep price. Dr. Devries doesn’t mince words when he says,
“Ultraprocessed foods are better at preserving shelf life than human life.”
This chilling statement underscores how these products, while cheap and accessible, are robbing children of their health, one brightly packaged snack at a time. Parents often rely on these foods for convenience, but the long-term impact can’t be ignored. A 2024 study published inThe BMJhighlights a growing body of evidence linking these industrially manufactured products to a wide range of chronic diseases. As their latest findings reveal, diets high in ultraprocessed foods contribute to alarming rates of obesity, cardiovascular disease, and type 2 diabetes, as well as increased risks of certain cancers.
What’s more, beverages are no exception to this trend. “The beverages you drink are just as important to pay attention to as the foods you eat,” warns Dr. Sachdev. While water is the gold standard for hydration, sodas, energy drinks, and sweetened juices are among the most consumed ultraprocessed products, delivering a shocking dose of sugar with every sip. These drinks not only contribute to poor dental health and weight gain but also condition children to crave sugary beverages over healthier options like water or milk.
The sobering reality is that ultraprocessed foods are omnipresent in the American diet, and their allure is difficult to resist. However, change begins with awareness. By understanding the toxic nature of these foods and prioritizing whole, unprocessed options, parents can take critical steps to protect their children’s health. As the research shows, what we feed our children today will shape not only their bodies but their lifelong habits and well-being.
Development of Unhealthy Eating Habits
The introduction of ultraprocessed foods into a child's diet at an early age can quietly, yet profoundly, shape their eating habits for life—and not for the better. These foods, engineered to be hyper-palatable with artificial flavors, colors, and additives, effectively "train" young taste buds to crave sweetness, saltiness, and synthetic flavors over the natural simplicity of whole foods. Dr. Rana Conway from the Institute of Epidemiology & Health Care at University College London puts it plainly:
Aside from sugar and salt, a diet that includes a lot of ultra-processed food is less likely to get children used to the natural flavors of whole foods and therefore less likely to encourage healthy eating later in life.
This early exposure to processed foods creates a vicious cycle, making it harder for children to develop a preference for vegetables, fruits, and other unprocessed options as they grow older. Research confirms that the problem begins shockingly early. According to Dr. Conway, toddlers who consume high amounts of ultraprocessed foods also tend to have a higher intake of added sugars and salts, exceeding recommended levels even before they’ve started preschool. This is particularly alarming given that ultraprocessed foods marketed as “healthy” for children—such as wholegrain cereals or flavored yogurts—often contain hidden sugars and salts. While parents might be misled by labels promising wholesome nutrition, these products can inadvertently condition children to favor unnaturally sweet and salty flavors, further distancing them from real, unprocessed foods. The broader food environment plays a significant role in this issue as Dr. Conway acknowledges;
It’s not easy to feed children healthily in our current food environment. Highly processed foods are often cheaper than the foods parents would like to give their children, such as fresh fruits and vegetables.
This affordability disparity puts parents in a difficult position, especially when ultraprocessed foods are strategically marketed to appeal to children and parents alike with bright packaging and health buzzwords. The result? A generation of children growing up accustomed to the artificial flavors of ultraprocessed foods, unable to appreciate the nuanced, natural tastes of whole foods later in life. As Professor Clare Llewellyn, of the UCL Institute of Epidemiology & Health Care, said:
Eating patterns in the early years are important, as they help set habits that can persist through childhood and into adulthood. This was reflected in our findings, with 21-month-olds who ate more ultra-processed foods also likely to be higher consumers of ultra-processed foods at the age of seven.
Early dependence on processed foods sets the stage for lifelong eating patterns that can lead to chronic health conditions. The implications of these findings are profound as every sugar-laden cereal or salty snack a child consumes today influences their food preferences tomorrow. To make matters worse, researchers point out that even when ultraprocessed foods are fortified or modified to appear healthier, their consumption still doesn’t foster an appreciation for vegetables or other nutrient-dense foods. A study from The Lancet highlights that ultraprocessed foods dominate children’s diets in the U.S., contributing to a host of health issues like obesity and poor dietary diversity.
Ultraprocessed Foods and the Growing Risk of Childhood Obesity
The allure of ultraprocessed foods goes beyond their convenience—they’re engineered to captivate attention and encourage overeating, which is why they play a significant role in the rising rates of childhood obesity. These foods are calorie-dense but nutrient-poor, delivering an overload of energy without the vitamins, minerals, and fiber kids need to thrive. This imbalance can lead to excessive calorie intake, weight gain, and, ultimately, obesity. As Dr. Kyle Burger, senior author of a groundbreaking study on processed foods, explains,
Ultra-processed foods tend to cause people to overeat a lot more than unprocessed foods, even when you have equal amounts of sugar, fat, carbohydrates, and salt.
Childhood obesity is a critical issue because it often carries into adulthood, bringing with it a host of chronic diseases like type 2 diabetes, cardiovascular disease, and even certain cancers. The American Academy of Pediatrics (AAP) has emphasized that obesity prevention needs to start early, ideally before unhealthy habits take root. But ultraprocessed foods make prevention particularly challenging. Their vibrant packaging, clever marketing, and addictive flavors are designed to draw attention and create cravings—especially in young, impressionable minds.
In a fascinating study conducted by McNeel and Dr. Burger's team, researchers explored how “attentional bias” toward food might fuel overeating. Attentional bias occurs when someone’s attention is drawn to certain stimuli—in this case, food—and lingers longer on it, increasing the likelihood of consumption. The researchers showed children images of ultraprocessed foods alongside unprocessed options and tracked which ones caught their gaze first and for how long. Unsurprisingly, the ultraprocessed foods consistently won out. Bright colors, enticing visuals, and familiarity made these foods irresistible to young eyes.
The study also revealed how a child’s home environment impacts their relationship with food. Parents were surveyed about the proportion of ultraprocessed foods versus unprocessed foods in their homes. The results showed that children living in homes with a higher availability of ultraprocessed foods were not only more likely to fixate on these foods but were also at greater risk of overeating them outside the home. Dr. Burger explains the significance of this finding:
Even if the children aren’t consuming the foods at home, having them visible may impact how they respond to them on a physiological level. Being around ultra-processed foods at home could increase how much they want to try them outside the home.
This attentional bias develops early, underscoring the importance of shaping healthy habits in childhood. Simply reducing the availability of ultraprocessed foods at home could help break this cycle, as the researchers suggest. By offering more whole, unprocessed options, parents can help children build healthier eating patterns and reduce their risk of obesity before it begins.
However, this is easier said than done in a food landscape dominated by ultraprocessed options. These products often feel like the only affordable and convenient choices, especially for busy families. Still, small changes can make a big difference. Stocking the pantry with healthier snacks like fruits, nuts, or whole-grain crackers can help shift children’s preferences over time. Keeping ultraprocessed foods out of sight—or out of the house entirely—could reduce their appeal.
Parents can also take inspiration from the AAP’s guidelines, which stress the importance of obesity prevention early in life. Simple practices, like encouraging family meals, involving kids in grocery shopping and meal preparation, and limiting exposure to junk food advertisements, can help combat the influence of ultraprocessed foods. The stakes are high: childhood obesity doesn’t just impact physical health; it also affects emotional well-being, academic performance, and overall quality of life. By reducing the availability and visibility of ultraprocessed foods at home, parents can take a vital step toward reversing the trend and ensuring their children grow up with the foundation for a healthier future. As the evidence shows, the food choices made today will ripple through a child’s life for years to come.
Ultraprocessed Foods: A Recipe for Chronic Illness and Declining Health
These laboratory-engineered products, packed with added sugars, unhealthy fats, sodium, and artificial additives, are fueling a health crisis that spans from children to adults. Dr. Devries, a renowned expert in preventive cardiology, points out the stark reality: “Health consequences of ultraprocessed foods are dire. A large study conducted over 19 years showed a 31% higher mortality for the highest versus lowest consumers of ultraprocessed foods.”
The statistics are staggering. For adults, 57% of daily caloric intake now comes from ultraprocessed foods. For children, that number climbs to 67%, meaning that two-thirds of the food children consume daily is nutritionally empty, filled with calories but devoid of the vitamins, minerals, and fiber their growing bodies and brains need. As Dr. Devries explains, “These alarming statistics go a long way to explain the record-breaking prevalence of obesity, type 2 diabetes, and all of the adverse health consequences that follow.”
“The study found consistent evidence linking higher intakes of ultra-processed foods with over 70% of the 45 different health outcomes we assessed”
Research links diets high in these foods to type 2 diabetes, cardiovascular disease, and even dementia. For children, the risks are particularly acute. According to Dr. Melissa Lane, a postdoctoral research fellow at Deakin
“Strong evidence shows that a higher intake of ultra-processed foods was associated with approximately 50% higher risk of cardiovascular disease-related death and common mental disorders,”
Diets loaded with added sugars and artificial ingredients can impair cognitive function, memory, and attention span. Studies suggest that ultraprocessed diets may also increase the risk of mental health issues, contributing to mood swings, anxiety, and even depression. These risks are amplified by the displacement of nutrient-dense whole foods. When children fill up on ultraprocessed snacks and meals, there’s simply no room left for fruits, vegetables, whole grains, and lean proteins—the very foods that provide the building blocks for strong bodies and sharp minds.
Adding to the problem, ultraprocessed foods often contain artificial additives and preservatives designed to enhance flavor, texture, and shelf life. While these ingredients may make products visually appealing or more convenient, they come with hidden costs. Certain additives have been linked to allergic reactions, hyperactivity, and other adverse effects, particularly in sensitive children. As Fang Fang Zhang., cancer epidemiologist, associate professor and chair of the division of nutrition epidemiology and data science at Tufts University in Boston warns “Ultraprocessed foods are high in calories, added sugar, sodium, and low in fiber. All of these have already been known to contribute to cardiometabolic health outcomes, weight gain, obesity, type 2 diabetes and hypertension.”
The burden of ultraprocessed foods falls even heavier on individuals who are food insecure. Limited access to affordable, nutritious options often forces families to rely on cheap, calorie-dense ultraprocessed foods. This cycle perpetuates inequality, as those already at risk face an even greater likelihood of chronic illness and poor health outcomes. Perhaps one of the most insidious effects of ultraprocessed foods is how they displace healthier alternatives. When sugary cereals, processed snacks, and frozen dinners dominate the diet, they crowd out the nutrient-rich whole foods that are essential for health and well-being. Over time, this leads to inadequate nutrient intake, which can further exacerbate health problems. A diet lacking in essential nutrients can weaken the immune system, slow physical development, and impair mental performance—critical concerns for growing children.
How Ultraprocessed Food Is Wrecking Kids’ Acadamic Performance
Every meal we serve our children shapes not just their physical health, but their ability to learn, grow, and thrive. Ultraprocessed foods—laden with sugar, artificial colors, flavors, and preservatives—are not only ruining children’s physical health but also sabotaging the development of kids’ brains in ways we’re only beginning to understand. As Dr. Robert Lustig, a pediatric endocrinologist and author of Metabolical, warns, “Our kids’ current breakfast is a dangerous meal.” What’s marketed as “nutritious” or “kid-friendly” is, in reality, a sugar-laden minefield, from cereals like Raisin Bran (16 grams of sugar per serving) to pomegranate-flavored yogurts with 12 grams of added sugar. Tragically, the consequences of these sugary staples go far beyond the waistline, affecting behavior, cognition, and long-term health.
At school, sugar becomes the uninvited guest that derails education. “We, and especially our kids, are eating and drinking dessert all day long,” explains Dr. Lustig. “It captivates our brain’s reward center, similar to drugs, so kids get hooked on sugar early.” This addiction has tangible effects on the classroom. Teachers see it firsthand—kids experiencing energy crashes after sugary breakfasts or acting out after classroom birthday cupcakes. Behavioral issues, ranging from irritability to hyperactivity, have been closely linked to diets high in processed foods. Worse yet, sugary diets are altering brain chemistry. Research shows that fructose, a component of sugar, interferes with brain-derived neurotrophic factor (BDNF), a protein critical for memory and learning. Without adequate BDNF, kids struggle to form new connections in the hippocampus, the brain’s memory center, putting them at a cognitive disadvantage in school.
The impact of ultraprocessed food isn’t limited to behavior—it also shapes how kids think and process information. A UK study found that when school meals in one county replaced processed options with healthier choices, students showed significant improvements in English and science, along with a 14% drop in absenteeism. The evidence is clear: what kids eat has a direct impact on how they perform academically. Yet the food industry continues to market sugar-laden options disguised as healthy, perpetuating a cycle of poor nutrition and poor performance.
The health effects of ultraprocessed food extend beyond the classroom and into children’s long-term well-being. As Dr. Lustig highlights, “Dietary sugar fries your kids’ liver and brain, just like alcohol.” High sugar intake is now leading children to develop diseases previously seen only in adults—type 2 diabetes, fatty liver disease, and metabolic syndrome. This happens because sugar is metabolized in the liver in the same way as alcohol, wreaking havoc on the body when consumed in high quantities. Shockingly, the average school breakfast—a bowl of Froot Loops with orange juice—contains 11 teaspoons of sugar, almost triple the daily limit recommended by the American Heart Association. Ultraprocessed foods are aggressively marketed with mascots, celebrities, and colorful packaging, while fresh produce remains more expensive and less accessible for many families. As Dr. Lustig points out, the food industry prioritizes profits over health, creating a generation of children addicted to sugar.
Now that we have established just how harmful ultraprocessed foods can be lets discuss some ways to deal with this concern.
How to Make Healthier Food Choices Without Breaking the Bank or Spending Hours in the Kitchen
Eating healthy doesn’t have to mean exhausting your budget or spending every evening cooking elaborate meals. With guidance from experts and a few clever swaps, you can make smarter choices that your kids will actually enjoy. Here’s how to get started.
Learn to Identify Ultraprocessed Foods
The first step to healthier eating is understanding what ultraprocessed foods are and how to spot them. Some foods—like fresh vegetables, meat, or dairy—are unprocessed or minimally processed. Others, such as canned tuna or peaches in syrup, are moderately processed and typically contain only a few simple ingredients.
Ultraprocessed foods, on the other hand, are industrial creations filled with additives like stabilizers, flavor enhancers, artificial sweeteners, thickeners, and preservatives. These ingredients are far from what you’d find in a home kitchen, which is why nutrition expert Allison Sylvetsky, a researcher at George Washington University, asks: “Is this really food, or is this some sort of creation?”
Even foods marketed as “healthy” aren’t always what they seem. “There’s a lot of [health] claims on the packages, and a lot of those claims can be misleading, whether they’re intended to be or not,” Sylvetsky explains. That’s why reading ingredient lists is so important. If the list is long and filled with items you can’t pronounce or wouldn’t normally use in your own cooking, it’s likely an ultraprocessed product.
Watch Out for Hidden Sugars, Fats, and Sodium
Ultraprocessed foods are often loaded with added sugars, unhealthy fats, and high levels of sodium to enhance flavor and shelf life. These hidden ingredients not only contribute to health problems like obesity, high blood pressure, and diabetes but also make these foods more addictive, leading to overeating. Added sugars can appear by other names, notes Christopher Gardner, a nutrition researcher at Stanford University. For example, brown sugar, corn syrup, dextrose and high-fructose corn syrup are all sugar by another name. Sugar is often added because it helps make packaged foods irresistible.
And it's not just in cookies and candies. It also pops up in places you might not expect it, so you might not realize just how much sugar your kids (and you) are eating in foods that aren't desserts. To be clear, sugars occur naturally in foods like fruits and dairy. That's not a concern. But added sugars are more common in less nutritious foods, and if your kids fill up on sugary foods, it leaves less room for the healthy stuff.
Sugar tends to steal the spotlight when it comes to dietary concerns, but sodium deserves just as much attention. Many unsuspecting foods—like packaged breads and snack foods—can be surprisingly high in salt. Excessive sodium intake is a leading factor in hypertension, even for children, so it’s worth scrutinizing the labels of even the most seemingly harmless items.
Another trap to watch for is serving sizes. Packaging can be deceiving, making it easy to eat far more than what’s listed on the label. A small snack or single-serving package might actually contain two or three servings, doubling or tripling the sugar, fat, or salt you consume.
By checking the nutrition facts label carefully and understanding what’s in your food, you can make more informed decisions that help protect your family’s health.
By learning to recognize ultraprocessed foods and focusing on simpler, minimally processed alternatives, you can take meaningful steps toward improving your family’s diet—without the need for expensive or time-consuming changes.
Use Tools to Find Less-Processed Options
Not all ultraprocessed foods are inherently unhealthy—it often comes down to how much and how often you consume them. Allison Sylvetsky, a nutrition researcher at George Washington University, explains, “It’s more about the overall balance. If you do eat a lot of ultraprocessed foods, it’s important to take a closer look at the ingredients and try to make an informed decision.”
To help consumers make smarter choices, researchers at Northeastern University have developed a cool online database called TrueFood, an online database that evaluates how processed food items are. It uses a scale from 0 (minimally processed or unprocessed) to 100 (highly ultraprocessed) and even suggests less-processed alternatives. For instance, one brand of tortillas scores 94 because it contains multiple additives like emulsifiers, while another scores just 1 with a simple ingredient list: corn, water, salt, and lime.
While the database is still a prototype and doesn’t include every product on the market, it’s a promising resource for identifying healthier options. By using tools like TrueFood, you can better navigate the grocery store and find less-processed alternatives that align with your family’s health goals.
Load Up Your Kids’ Plates with Fruits and Vegetables—Frozen and Canned Count, Too!
A simple but effective way to encourage healthier eating habits is to fill half of your kids’ plates with fruits and vegetables they enjoy. For example, instead of chips, I pack fresh fruit for school lunches. The more nutritious options they eat, the less room they have for junk food.
The best part? Stocking up on produce doesn’t have to break the bank. “Don’t be afraid to buy frozen or canned,” says Neftali Duran, an instructor with Cooking Matters, a program of the anti-hunger nonprofit Share Our Strength that teaches families how to make healthier choices at the supermarket on a tight budget. Research shows frozen produce is just as nutritious as fresh, but it's often more affordable. Research confirms that frozen produce is just as nutritious as fresh, and it’s often more affordable. Plus, it’s incredibly practical—“Use whatever you need, and you can put it back in the freezer,” Duran adds, making frozen veggies a great option for reducing food waste.
Canned produce can also be a healthy choice, as long as you keep an eye on the label. Look for options packed in water rather than syrup or brine. Allison Sylvetsky, a nutrition researcher, recommends being mindful of added salt and sugar. For example, if you’re using canned beans with added sodium, you can reduce the salt content significantly by draining them in a colander, rinsing with tap water for 10 seconds, and letting them drain again for another 2 minutes. Research suggests this can flush out a lot of the excess sodium.
With these simple swaps and a little creativity, you can make fruits and vegetables a staple in your kids’ meals—without stressing your wallet or your schedule. And whether fresh, frozen, or canned, the more “good stuff” you offer, the more you set the foundation for lifelong healthy eating habits.
Choose Processed Over Ultraprocessed: A Healthier Middle Ground
When it comes to making healthier food choices, opting for processed foods is often a better alternative than reaching for ultraprocessed options. Dr. Stephen Devries explains, “Processed foods are more nutrient-dense than ultraprocessed and usually are less refined, with fewer additives—or none at all.” Unlike ultraprocessed foods, which are often packed with artificial ingredients and designed for long shelf life, processed foods tend to retain more of their natural nutrients and offer a closer resemblance to their original forms.
Examples of healthier processed foods include whole wheat bread, extra-virgin olive oil, and tofu—all of which contain minimal additives and offer substantial nutritional benefits. These options are generally more aligned with a balanced diet and can provide essential nutrients without the excessive sugars, unhealthy fats, and artificial flavors typically found in ultraprocessed products. Making small shifts toward choosing processed over ultraprocessed foods can make a big difference in improving the overall quality of your diet.
Shop Smart: Explore the Perimeter and Try Latin or Asian Markets
For fresher and more affordable options, consider exploring Latin or Asian markets. These markets often offer a wide variety of high-quality produce at prices that are lower than those in chain grocery stores. It’s a budget-friendly way to stock up on fresh fruits, vegetables, and other staples while discovering new flavors and ingredients.
When shopping at traditional supermarkets, start by focusing on the perimeter. This is typically where you’ll find fresh or frozen produce, lean proteins, and dairy—whole, minimally processed foods that should form the foundation of your meals. By filling your cart with these nutrient-dense options first, you’ll naturally leave less room for the ultraprocessed foods that often dominate the middle aisles, like sugary snacks, boxed meals, and processed beverages.
Shopping strategically, whether at local markets or by sticking to the outer edges of the grocery store, can help you prioritize healthier choices while staying within your budget. It’s a simple shift that can make a big difference in your family’s diet.
Not All Calories Are Created Equal
When it comes to calories, quality matters just as much as quantity. “High amounts of added fat and sugar in ultraprocessed foods make them significantly more calorie-dense than most whole foods,” explains Dr. Stephen Devries. This calorie density often leads to overeating without providing the nutrients your body needs.
Dr. Aarti Sachdev elaborates, emphasizing that the source of your calories makes a big difference. “It is important to highlight that calories are not all created equal,” she says. “The calories you get from eating an apple are very different from those in an apple fruit bar.” While the numbers on the label might be similar, the nutritional value is worlds apart. Whole foods like apples provide fiber, vitamins, and natural energy, while ultraprocessed options often lack these benefits and are loaded with added sugars and empty calories.
Ultraprocessed foods might fill you up quickly, but they don’t fuel your body in the same way nutrient-dense whole foods do. Choosing calories that come from wholesome, minimally processed sources can make a significant difference in your family’s overall health and energy levels.
The Power of Home-Cooked Meals
Cooking meals at home is one of the most effective ways to take control of your family’s diet and reduce reliance on ultraprocessed foods. “Havinghome-cooked meals where you’re using whole foods is key,” says Dr. Aarti Sachdev. This means choosing fresh fruits and vegetables, lean proteins, and other nutrient-dense ingredients to prepare meals from scratch.
Dr. Stephen Devries adds, “The best advice is to choose foods that don’t have and don’t need labels: fresh vegetables, fruit, dried beans, and intact whole grains.” These unprocessed staples are naturally nutrient-rich and free from the additives and preservatives found in packaged options.
For those times when convenience is necessary, focusing on minimally processed packaged foods where a whole food is the primary ingredient would be best. Examples include frozen fruits and vegetables, canned beans, and canned fish. These options are affordable, easy to use, and retain much of their nutritional value without relying on unnecessary additives.
By prioritizing home-cooked meals, you not only ensure your family is eating healthier, but you also have full control over the ingredients, portions, and overall quality of what’s on the plate. Even small efforts in the kitchen can lead to big improvements in health and well-being.
Start Small: Simple Steps Toward Healthier Eating
Transitioning to a healthier diet doesn’t have to happen overnight.
Ask yourself: What are some small steps you can take to change your habits and follow a healthier diet with less ultraprocessed and processed foods?
These small changes—like swapping sugary snacks for fresh fruit or switching to whole-grain bread—can add up over time, creating lasting habits. Once you’ve mastered one change, you can move on to the next, gradually building a healthier routine.
Dr. Stephen Devries emphasizes that ultraprocessed foods should become the exception rather than the rule. “The best plan is to make ultraprocessed foods an infrequent exception,” he says, pointing out the external forces that encourage unhealthy choices. From candy bars strategically placed at checkout counters to vending machines stocked with junk food, the environment around us often pushes convenience over health.
However, there’s hope. We’re starting to see some positive changes, including vending machines—traditionally bastions of junk food—that now offer gourmet salads. These shifts reflect growing awareness and demand for healthier options, which can help make small changes easier to implement. The key is to start where you are and take manageable steps. Focus on making small, intentional swaps, and over time, you’ll build a diet that prioritizes whole, nutrient-rich foods while leaving ultraprocessed options behind.
Forget Perfection: Embrace the 80/20 Rule
Life is unpredictable, and sometimes, dinner ends up being boxed mac and cheese—and that’s okay. “I don’t want to shame people about what they’re eating, especially parents. Do your best,” says Neftali Duran, an instructor with Cooking Matters. The goal isn’t perfection but balance, and one way to achieve that is by following the 80/20 rule.
Nutrition researcher Christopher Gardner explains this simple approach, inspired by one of his favorite chefs: “She eats very intentionally 80% of the time, and 20% of the time she has fun with food, because food brings us joy.” In practice, this means building your family’s diet around nutrient-dense whole foods—fruits, vegetables, beans, legumes, lean proteins, and dairy—while allowing room for occasional indulgences.
Whether it’s a stabilizer-laden ice cream bar on a hectic day or a fast-food dinner after a packed schedule, these moments of flexibility can make healthy eating feel sustainable, not overwhelming. Remember, it’s the consistent choices over time that have the greatest impact on your family’s overall health. So aim for progress, not perfection, and let the 80/20 rule guide you toward a balanced, guilt-free approach to eating.
Conclusion: A Call to Action for a Healthier Future
The growing dominance of ultraprocessed foods in children’s diets is a public health crisis that demands immediate attention. These foods, while convenient and affordable, are robbing our children of the nutrients they need to thrive, setting them on a path toward chronic illness, cognitive challenges, and lifelong poor eating habits. From sugary cereals and packaged snacks to sweetened beverages, these products are engineered for taste and convenience, but their impact on young bodies and minds is devastating.
However, there is hope. Armed with knowledge and simple, practical strategies, we can begin to reclaim our children’s health. By prioritizing minimally processed, nutrient-dense foods, cooking more meals at home, and making small, incremental changes, families can take meaningful steps toward healthier eating patterns. Tools like the TrueFood database, tips for recognizing ultraprocessed foods, and strategies like the 80/20 rule provide achievable ways to make better choices without breaking the bank or sacrificing convenience.
As parents, caregivers, and advocates, we have the power to rewrite the narrative. By reducing the reliance on ultraprocessed foods and embracing whole, natural options, we can ensure that the next generation grows up with the foundation they need for a healthier, brighter future. Every small change counts, and together, we can create an environment where children learn to love real, nourishing foods.
The question is: Will we choose convenience, or will we choose life?
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