Simple ultra-processed food hacks to make children’s diets healthier
Trying to encourage children to eat a healthy diet ranks highly on many parents' worry lists, but new research revealing that toddlers obtain nearly half of their calories from ultra-processed foods (UPFs) will no doubt add to those concerns.
The study, by researchers at University College London (UCL), found almost half (47%) of the calories consumed by toddlers in the UK comes from UPF and this figure rises to 59% by the age of seven.
Study authors looked at data from children born in the UK in 2007 and 2008 whose parents recorded what their children ate and drank over three days.
They found the most common UPFs eaten by toddlers aged 21 months were flavoured yoghurts and wholegrain breakfast cereals, while among seven-year-olds the most common UPFs were sweet cereals, white bread and puddings.
At both ages, UPF consumption was linked to consuming more sugar and salt, according to data taken from 2,591 toddlers taking part in the UK Gemini twin study.
Intake of UPFs in toddlerhood was also found to be predictive of consumption levels at age seven, with researchers finding that toddlers who consumed the most UPFs were 9.4 times more likely to be in the highest UPF-consuming group at age seven, compared to toddlers who consumed the lowest proportion.
Experts said that eating patterns in early years can start habits which continue into adulthood, but highlighted that "it is not easy" for parents to feed children healthily when highly processed foods are often cheaper than fruit and vegetables.
"Eating patterns in the early years are important, as they help set habits that can persist through childhood and into adulthood," explains senior author, Professor Clare Llewellyn, from the UCL Institute of Epidemiology and Health Care.
“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.”
Potential impact of UPFs on children's health
According to registered dietician and nutritionist, Nataly Komova, ultra-processed foods, though convenient, are typically packed with artificial additives, refined sugars, unhealthy fats, and excess salt, all of which can have detrimental effects on a child's growing body.
"Stripped of vital nutrients, these foods contribute to a diet that lacks nutritional value, paving the way for long-term health issues such as obesity, type 2 diabetes, and early signs of cardiovascular disease," she continues.
What makes this particularly worrisome, Komova adds, is the lasting influence UPFs can have on a child’s eating habits.
"Early exposure to diets rich in processed foods sets the stage for unhealthy food preferences that can persist well into adulthood," she continues.
"The developing brain is especially vulnerable to the high sugar and fat content found in these foods, which can impair cognitive development and focus. Moreover, UPFs promote inflammation, a key factor in the development of chronic diseases later in life."
Simple diet tweaks parents can make to children's diet
Thankfully, despite the troubling statistics, there are some straightforward and effective strategies parents can implement to reduce their child's dependence on UPFs.
Swap sugary yoghurts. Many yoghurts targeted at children are loaded with sugar and artificial flavours. "A simple swap is plain Greek yoghurt, sweetened naturally with a drizzle of honey or fresh fruits," Komova suggests. "This alternative cuts down on sugar while offering a protein-rich, probiotic-packed option that supports gut health."
Rethink breakfast cereals. Sugary cereals are a common breakfast staple, but whole-grain options like oats or unsweetened cereals are far healthier. "Add natural sweeteners such as berries or a sprinkle of cinnamon for a nutritious and delicious start to the day," Komova adds.
Ditch white bread. Komova says white bread, which offers little in the way of fiber or nutrients, can easily be replaced with whole-grain or multigrain alternatives. "This swap not only improves digestion but also helps regulate blood sugar levels throughout the day," she adds.
Upgrade snack time. Instead of reaching for highly processed snacks like chips or packaged cookies, Komova recommends considering whole-food options. "Sliced veggies with hummus, fresh fruit, or homemade energy bites made from oats, nuts, and dried fruits are nutritious alternatives that keep kids satisfied without compromising their health," she explains.
Swap out fizzy drinks. Steve Bennett, health and diet specialist and author of The Fibre First Diet advises parents to ditch ultra-processed fizzy drinks. "It actually works out cheaper in the long run to invest in a sparkling water machine," he says. "Parents can then add in fruit for sweetness and flavour."
Think fibre first. On times when it is impossible to avoid ultra-processed foods, Bennett suggests making sure that children start their meals with something fibrous first. "The fibre will slow down the absorption of the ultra-processed foods and the sugars, and lead to a lot less damage, both in the short-term and in the long-term," he advises.
Komova says these simple, achievable swaps significantly reduce the intake of ultra-processed foods while introducing more nutrient-dense, wholesome options into a child’s diet.
"In doing so, parents can support their children's immediate health and set the foundation for a lifetime of better eating habits," she adds.
Watch: Ultra-processed foods make up 'two-thirds of calories consumed by children and teens'
Read more about children's health
One in three school starters need help to drink and eat independently (Yahoo Life UK, 5-min read)
Nutritious and cheap packed lunch ideas for kids (Yahoo Life UK, 6-min read)
Foods you should stop putting in kids’ packed lunches (Yahoo Life UK, 4-min read)
