Are Processed Foods Affecting Your Child’s Health?

You are running out the door for a day of soccer games, track meets, or basketball tournaments. You know that you won’t have time for a sit down meal. You also know that you’ll spend most of the day in the car racing between all the events. 

You grab what’s easy from your cupboards. 

Better than McDonald’s right? 

Processed foods have become a staple in many households, especially for families with young children. I have zero shame in admitting that we rely heavily on processed foods at times. 

With busy schedules and endless snack options lining grocery store shelves, it's no wonder that pre-packaged snacks and quick meals are an easy go-to. 

But what if these convenient foods are silently impacting your child’s health? 

The truth is, many processed foods are loaded with additives, sugars, and unhealthy fats that could be doing more harm than good–how else would they taste so good after sitting on shelves for so long?

So, how do you know if your child’s diet is affected? And what can you do about it? Let's dive in…

What are processed foods?

Processed foods are any food items that have been altered from their original state, whether for convenience, taste, or shelf life. While some processing is minimal—like bagged lettuce or canned beans—other foods undergo extensive changes to their composition, with added sugars, preservatives, and artificial flavors. 

Think of popular items like potato chips, sugary breakfast cereals, or even some store-bought granola bars. These ultra-processed foods are often designed to be irresistibly tasty but are loaded with ingredients that can be harmful to a growing child.

An article written in 2021 by the National Institutes of Health reports that between 1999 and 2018: 

“The biggest jump in ultra-processed food consumption came from ready-to-heat and -eat dishes, which accounted for about 11% of daily calories in 2018, compared with 2% in 1999. The percentage of calories that came from sweets and sweet snacks also rose during the time period studied, from about 10% to almost 13%.”

A study from the Journal of American MEdical Association found that:

“Two-thirds — or 67% — of calories consumed by children and adolescents in 2018 came from ultra-processed foods, a jump from 61% in 1999…The research, which analyzed the diets of 33,795 youths ages 2 to 19 across the U.S., noted the "overall poorer nutrient profile" of the ultra-processed foods.”

This should scare us silly. These numbers are STAGGERING. This basically means that if a child is eating 3 meals a day, 2 of those are entirely composed of ULTRA-processed foods (think things that have more than 5 ingredients and come in packaging). 

And we wonder why childhood chronic disease is at an all-time high…

Ok, let’s take a deeper look at these ultra-processed foods. 

How Are Processed Foods Manufactured?
When you walk through the snack aisle, most foods may look appealing and taste delicious, but the reality is that many of them are far from natural. Processed foods often undergo extensive manufacturing processes that involve refining ingredients, adding preservatives to extend shelf life, and using artificial colors and flavor enhancers to make the products more appealing. Here’s a breakdown of some common practices:

• Additives and Preservatives: These chemicals are added to prevent spoilage, enhance flavors, or maintain texture. While some are harmless, others, such as artificial colors, monosodium glutamate (MSG), and certain preservatives, have been linked to behavioral issues and health concerns in children. Do not believe what some will tell you about the research on these and kids–when funded by 3rd party, unbiased researchers, the results are VERY clear. These ingredients are harmful to our kids and seem to be particularly disruptive to kiddos with ADHD and autism, who already have neurological and neurotransmitter involvement. 

• Flavor Enhancers and Sweeteners: Ingredients like high-fructose corn syrup, aspartame, and artificial flavorings are used to intensify the taste. These can contribute to cravings and overeating, making it challenging for kids to regulate their appetite naturally. These flavorings are also hundreds of times sweeter than regular sugar. This means that when kiddos who eat a lot of these processed foods go to eat a piece of apple or banana, they don’t taste nearly as sweet. It’s no wonder many kids don’t prefer fruit or vegetables.

• Hydrogenated Oils and Unhealthy Fats: Trans fats and processed vegetable oils are frequently used because they are inexpensive and increase shelf life. However, they can negatively affect heart health, even from a young age.

The problem is that many of these ingredients don’t just add empty calories—they also disrupt your child’s natural hunger cues and provide little to no nutritional benefit.

The Dangers of Processed Foods for Kids
There’s growing evidence that the frequent consumption of processed foods can have various adverse effects on children's health. Here are some of the key concerns:

• Impact on Mood and Behavior: Many processed foods are loaded with refined sugars and artificial ingredients that can lead to erratic spikes and crashes in blood sugar levels. This can cause mood swings, irritability, hyperactivity, and difficulty focusing in kids. Some research even suggests a link between certain food dyes and hyperactive behaviors.
• Weight Gain and Insulin Resistance: Diets high in processed foods tend to be low in fiber and high in refined carbs, leading to weight gain and early signs of insulin resistance. This condition increases the risk of developing Type 2 diabetes later in life. The more sugar and processed carbohydrates your child consumes, the harder their body has to work to manage blood sugar levels, which can eventually overwhelm their system.
• Weakened Immune System: Processed foods are often devoid of essential nutrients like vitamins, minerals, and antioxidants that support a healthy immune system. When children consistently miss out on these nutrients, it can leave them more susceptible to infections and slower to recover from illnesses.
• Digestive Issues: Kids need fiber to support a healthy digestive system, but processed foods often lack this important nutrient. Low fiber intake can lead to constipation, irregular bowel movements, and other digestive problems.

5. How to Read Food Labels Like a Pro
   Learning to read food labels can be a game-changer when it comes to making healthier choices. Here’s how to navigate labels and identify the hidden culprits:

• Keep an Eye on the Ingredient List: Ingredients are listed in order of quantity, with the most prevalent first. If you see a long list of unpronounceable ingredients, it’s likely a highly processed item. Look for whole foods as the main components (e.g., oats, nuts, fruit).
• Watch Out for Hidden Sugars: Sugar can appear under many names, such as sucrose, corn syrup, fructose, dextrose, or maltose. Maltodextrin is a sneaky one. The higher up these appear on the ingredient list, the more sugar is in the product. Aim for snacks with little to no added sugars, especially if they’re meant for daily consumption.
• Beware of Artificial Additives: Scan for artificial colors, flavors, and preservatives, which often appear with names like Red #40, Blue #1, BHT, or TBHQ. Opt for foods with fewer additives, and ideally choose options with none.
• Check for Fiber and Protein: Processed snacks are often low in these essential nutrients. Look for foods that contain at least a few grams of fiber and protein per serving, as this can help keep your child full and support stable energy levels.

Healthy Alternatives to Common Processed Snacks
Swapping out processed snacks for healthier options doesn’t have to be complicated or time-consuming. Here are some simple, nutritious alternatives to popular processed snacks that kids will actually enjoy:

• Instead of Chips, Try Air-Popped Popcorn: Chips are typically fried and loaded with unhealthy fats and sodium. A great alternative is air-popped popcorn, which can be seasoned lightly with butter, sea salt, and/or nutritional yeast for added flavor. For a chip alternative, look for ones fried in tallow or coconut oil. 
• Swap Sugary Granola Bars for Homemade Energy Balls: Many granola bars are packed with added sugars. Homemade energy balls made from oats, nut butter, chia seeds, and a touch of honey or dates provide a boost of natural energy and fiber. Here is one of my favorite recipes. 
• Replace Flavored Yogurt with Plain Yogurt and Fresh Fruit: Flavored yogurts can contain as much sugar as a candy bar. Choose plain yogurt and add homemade jam, fresh or frozen berries for natural sweetness, along with a sprinkle of nuts or seeds for crunch. I recommend slowly adding full fat Greek plain yogurt to the flavored yogurt your child enjoys. Over time, keep adding more and more plain yogurt until there is none left of the flavored one. 
• Opt for Whole Fruit Instead of Fruit Snacks: Fruit snacks may seem like a healthy choice, but they’re often loaded with sugars and artificial colors. Fresh fruit like apples, oranges, or a handful of grapes offers vitamins, fiber, and natural sweetness. Solely and BEAR have some healthier options if you are in a pinch.

Quick and Easy Kid-Friendly Recipes

Here are some simple recipes that you can whip up at home to replace processed snacks:

• Homemade Trail Mix: Mix together nuts, seeds, dried fruit (without added sugar), and a few dark chocolate chips.
• Apple Nachos: Slice an apple into rounds, drizzle with almond butter, and top with a sprinkle of coconut flakes and a few raisins or mini chocolate chips
• Veggie Sticks with Hummus: Pair sliced carrots, celery, and bell peppers with hummus for a tasty, nutrient-packed snack.

7. Tips for Making the Transition Easier
   Transitioning away from processed foods doesn’t have to be a battle. With these strategies, you can make the switch smoother for both you and your child:

• Start Small and Make Gradual Changes: Instead of overhauling your child’s diet overnight, begin by swapping out one or two processed items at a time. This makes the transition less overwhelming and more sustainable.
• Get Kids Involved: Encourage your children to pick out new fruits, vegetables, or healthy snacks they’d like to try. Involving them in the kitchen can make them more excited about eating healthier.
• Create a Balance: It’s okay to have occasional snacks that don’t fit into the “healthy” category. The goal is not to banish all processed foods, but rather to limit them and focus on nutrient-rich options most of the time. I work with my clients to eliminate the word “treat” from their vocabulary. It’s just food. Happens to be sweet. Use the word “snack” instead. Using the words “treat” or “sweets” gives a lot of power to those foods and the human brain will instantly focus on and be more likely to pursue those foods. The goal is to teach kids that no one type of food has more power than another. 
• Prepare Snacks Ahead of Time: Set aside some time each week to prep healthy snacks, so they’re ready to grab when hunger strikes. This can help reduce the temptation to reach for less healthy options when you're in a hurry.

Processed foods are everywhere, and it’s not realistic to eliminate them completely. However, by understanding what goes into these foods and how they can impact your child’s health, you can make more informed choices. Small changes, like swapping out sugary snacks for whole food alternatives and reading labels more carefully, can make a big difference over time. It’s not about achieving perfection but about setting your child up for a lifetime of healthy habits. Start small, stay consistent, and celebrate the progress along the way. Your child’s health is worth it.

Join me in challenging and changing what is normal and accepted. Your children are not "missing out" by you limiting their access to non-nutritional foods. You are establishing a new baseline of what is acceptable and the more parents that do this, the more we will change the trajectory of our children's health. 

We have the SICKEST generation of kids EVER in the history of our country. 

Be part of the solution. 

I'm rooting for you, 

Katie