Warnings about the health risks of ultra-processed foods continue to come in thick and fast – last week a study published in PLOS One found teens who consume high amounts are 63 per cent more likely to be overweight or obese. But for time-poor parents, they remain hard to avoid.
“We do have a big problem in the UK, that we are consuming far too much heavily processed, unhealthy food,” says Dr Sarah Berry, chief scientist at ZOE. “Both teenagers and kids are exposed to far too much of it. The biggest challenge we have as parents is that we can’t always control what our children eat outside of the home – whether it’s going to the chicken shop after school or getting a meal deal for lunch. Heavily processed foods are often cheaper than their minimally processed counterparts, and many are widely available in schools.”
“They’re convenient, highly palatable and often social foods,” says specialist dietitian Nichola Ludlam-Raine, author of How Not to Eat Ultra-Processed. “During periods of growth and hormonal change, appetite increases and there can be a stronger drive towards energy-dense, quick options, so it’s not surprising they’re drawn to things like sugary drinks, pastries or savoury snacks.”
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Research indicates UPFs make up an alarming proportion of children’s diets in the UK, over 60 per cent of calories on average according to some studies, while other papers suggest UK adolescents consume around two-thirds of their daily calories from UPFs. “You can’t change that overnight and suddenly try to avoid all processed foods,” Berry concedes. “It’s about being realistic and practical. I personally take a relaxed approach to what my children eat, because I’m a great believer that if you deny someone something, they’ll just want it more.”
“Some UPFs provide very little nutritionally, while others can still play a practical role in a balanced diet,” says Ludlam-Raine. “Rather than cutting them out completely, I encourage families to focus on including plenty of whole or minimally processed foods first – things like fruit, vegetables, wholegrains and protein sources, and then having more processed options (in moderation) alongside that.”
Here, these experts reveal useful swaps to make for children and teenagers’ diets to reduce the level of processed food in their diet.
Swap Peparami for veg sticks
Ham, bacon and meat sticks like Peperami and Lunchables can contribute to significant sources of salt and preservatives in young people’s diets. “When eaten frequently, processed meats are associated with poorer long-term health outcomes,” says nutritionist Sophie Bertrand. Processed meat is associated with cancer and health guidelines recommend eating it only rarely.
“I avoid buying sliced hams for packed lunch sandwiches because they often contain sodium nitrates (a preservative found in cured meats and bacon),” says Jen Walpole, a BANT-registered nutritionist specialising in fertility and pregnancy nutrition. “Instead, I opt for chicken slices, tuna or cheese sandwiches.” For Bertrand’s children’s lunchboxes, she relies on fresh snacks as much as possible – such as veg sticks, homemade sweet potato wedges, mixed beans straight from the tin and grated cheese.
For snacks, try Mini Cheddars and lightly processed crisps
Many ready-made lunchbox snacks contribute to daily intakes of refined starches, salt and additives without offering much nutritional value, says Bertrand. “A genuinely nourishing snack tends to include a source of fibre (whole grains, nuts, fruit, veg), a source of protein or healthy fat and minimal additives.”
“We are a family of snackers, and I know my kids often don’t snack on particularly healthy foods” says Berry. “So rather than trying to change everything, things like giving a snack box for the day so that half of snacks are minimally processed whole foods can help.”
Try to choose foods that resemble the original food it came from, she advises. “So if we take crisps, look for options that you can tell come from a potato, over things like Wotsits, Pringles or Skips, which probably contain other ingredients that may have potentially unfavourable effects on our health.”
Nichola Ludlam-Raine says: “My children do enjoy foods like Oreos and Mini Cheddars several times a week. In their packed lunches, they’ll often have a biscuit and some crisps alongside fruit, vegetables and something like a tuna or cheese wrap.” The crisps she favours include Pom Bears.
Give fizzy water instead of fizzy drinks
The experts agree that fizzy drinks really should be kept to a minimum, as they deliver zero nutrition but lots of calories and sugar. “Monster Energy, Red Bull and high-street slushies are obvious examples. But drinks such as Coca-Cola Zero, Diet Coke and San Pellegrino flavoured sodas, which are often perceived as more “moderate” choices, are still classed as ultra-processed due to the use of artificial sweeteners, flavourings and additives,” says Bertrand.
A 330ml can of San Pellegrino Lemon, for example, contains 15g of sugar, the same as a can of regular Pepsi. “For everyday hydration, swap for milk or water (still or fizzy) with added fruits like mint or cucumber,” she suggests.
“My kids do like fizzy drinks, but fortunately, my son also likes kombucha, and we have a soda stream at home,” says Berry.
Swap Petit Filous for Greek yogurt
“I tend to avoid fruit yogurts that are specifically marketed toward children, like these from Petit Filous,” says Walpole. “The extensive ingredients list includes added sugars, flavourings and thickeners. Instead, M&S’s Strawberry and Raspberry Whole Milk Yogurts are a nice alternative. Meanwhile, products marketed as ‘protein yogurts’ like Isey Skyr Blueberry Icelandic High Protein Fat Free Yogurt, can have as much sugar in a pot as protein, so it’s worth reading the labels. Arla Protein Blueberry Yogurt is a high protein, lower sugar alternative.” Best of all is to give plain Green or natural yogurt, or add nuts, seeds and fruit such as mixed berries (buying frozen often works out most economical).
Watch out for jelly too, she says. “Even those with fruit, such as Dole Mandarin Fruit in Jelly Pot 45p contains high amounts of sugar, additives and stabilisers to maintain its long shelf life. Instead, add a piece of fruit or a yoghurt in their lunch box as an alternative.”
If you must have cereal, choose Weetabix or M&S
Some healthy-looking cereal bars like Kellogg’s Nutri-Grain Bars can function more like confectionery in terms of glycaemic impact, Bertrand observes.
“The only cereal I buy for my son is organic Weetabix, which he has occasionally,” says Walpole. “I avoid cereals because they often have low nutritional value, contain sugar, and offer little to no protein. Many cereals are fortified so brands can highlight nutrients such as ‘calcium’ or ‘iron’ as a marketing tactic, like Nesquik Chocolate Minis Breakfast Cereal. A less processed choice is M&S’s Only 6 Ingredients Choco Hoops.”
Avoid supermarket desserts – make your own
Outlets offering American diner-style, fast-food desserts – think loaded doughnuts, sickly sweet sundaes and startlingly calorific milkshakes – are growing in popularity in the UK. “These combine high levels of sugar and fat in a way that strongly drives reward pathways and habitual overconsumption,” notes Bertrand. “While the most extreme versions are sold in dessert parlours, retailers are leaning into the ‘American-style’ dessert trend, such as Frijj (fudge brownie or cookie dough flavours) or Aldi’s Cowbelle ‘Sundae’ milkshakes. The use of flavour systems is designed to amplify reward. It drives rapid consumption and weak satiety signalling, meaning it’s easy to consume a large amount quickly without feeling full.”
While the odd treat for a special occasion is unlikely to do long-term damage, home-made, minimally processed sweet treats are generally best. For busy weeks, Bertrand recommends whipping up a batch of home-made muffins or oat bars using oats, egg, banana, spices and nut or seed butter. They can be frozen and come in handy for packed lunches.