As a dietitian and a mother of two, I often guide families on how to cut back on ultra-processed foods (UPFs). It’s a complicated topic. UPFs are foods made with ingredients like chemicals and preservatives, and they’re linked to health risks like heart disease and some cancers.
However, it’s important to remember that not all processed foods are created equal. Many UPFs can be part of a balanced diet. The key is to choose wisely and focus on nutrition rather than aiming for perfection.
I prioritize foods that provide nourishment, are affordable, and most importantly, that my kids will eat. If a food helps us get more fiber, protein, or essential nutrients, it’s welcome in our meals.
Here are six ultra-processed foods I feel good about serving my kids, plus two that I avoid.
1. Omega-3 Fish Fingers
Fish fingers are often seen as unhealthy, but they can be a smart choice for busy families. They help us meet the goal of eating fish twice a week, which is essential for heart and brain health due to their omega-3 content. I opt for versions made from Alaskan pollock, which is high in these healthy fats.
2. Wheat Biscuits
Cereals can vary widely in quality. Wheat biscuits like Weetabix are minimally processed and rich in fiber, iron, and B vitamins. Research indicates that cereals with whole grains don’t pose the same health risks as other UPFs. When served with milk and fruit, they make a nutritious breakfast my kids enjoy daily.
3. Fortified Oat Drink
For my son who has allergies, we use a fortified oat drink. While it’s ultra-processed, it’s packed with essential nutrients like calcium and vitamin D. For families with similar needs, fortified plant-based drinks are essential rather than optional. It’s essential they are part of a varied diet.
4. Baked Beans
Most baked beans do contain additives, but they are still loaded with nutrients. They count as a serving of vegetables and are affordable and versatile. Whether on toast, paired with eggs, or enjoyed with a jacket potato, they’re a quick and easy meal option.
5. Hummus
Shop-bought hummus is usually categorized as UPF due to preservatives. Regardless, it’s high in fiber and healthy fats. It makes a great dip for veggies, encouraging kids to eat more of them. If you find preservative-free versions, that’s a bonus, but don’t overly stress if you can’t.
6. A Good Jar of Tomato Sauce
Making pasta sauce at home is ideal, but a good-quality jar can save time. Look for sauces with minimal added sugar and a high tomato content. This makes meal prep easier without sacrificing nutrition.
Foods I Avoid
While certain UPFs can fit into a healthy diet, some I steer clear of due to poor nutritional value:
Processed Meat Sticks: Heavily marketed to kids, these snacks are high in salt and processed meat, increasing health risks such as heart disease.
Processed Fruit Rolls: Marketed as healthy snacks, these contain high amounts of sugar and additional unhealthy ingredients, making them more like sweets than actual fruit. Real fruit or no-added-sugar dried fruit is a better option.
Balancing UPFs in our diet can sometimes feel daunting, but it’s about moderation and smart choices. For further insights on navigating this topic, you may find the studies mentioned in BMJ’s recent publication helpful.
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