{"id":403311,"date":"2026-04-21T11:40:08","date_gmt":"2026-04-21T11:40:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/403311\/"},"modified":"2026-04-21T11:40:08","modified_gmt":"2026-04-21T11:40:08","slug":"six-upfs-dietitians-never-give-to-their-children-and-the-ones-they-do-buy","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/403311\/","title":{"rendered":"Six UPFs dietitians never give to their children, and the ones they do buy"},"content":{"rendered":"

Warnings about the health risks of ultra-processed foods continue to come in thick and fast \u2013 last week a study published in PLOS One<\/a> 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.<\/p>\n

\u201cWe do have a big problem in the UK, that we are consuming far too much heavily processed, unhealthy food<\/a>,\u201d says Dr Sarah Berry, chief scientist at ZOE. \u201cBoth teenagers and kids are exposed to far too much of it. The biggest challenge we have as parents is that we can\u2019t always control what our children eat outside of the home \u2013 whether it\u2019s 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.\u201d<\/p>\n

\u201cThey\u2019re convenient, highly palatable and often social foods,\u201d says specialist dietitian Nichola Ludlam-Raine, author of How Not to Eat Ultra-Processed. \u201cDuring periods of growth and hormonal change, appetite increases and there can be a stronger drive towards energy-dense, quick options, so it\u2019s not surprising they\u2019re drawn to things like sugary drinks, pastries or savoury snacks.\u201d<\/p>\n

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Research indicates UPFs make up an alarming proportion of children\u2019s diets in the UK, over 60 per cent of calories on average according to some studies<\/a>, while other papers<\/a> suggest UK adolescents consume around two-thirds of their daily calories from UPFs. \u201cYou can\u2019t change that overnight and suddenly try to avoid all processed foods,\u201d Berry concedes. \u201cIt\u2019s about being realistic and practical. I personally take a relaxed approach to what my children eat, because I\u2019m a great believer that if you deny someone something, they\u2019ll just want it more.\u201d<\/p>\n

\u201cSome UPFs<\/a> provide very little nutritionally, while others can still play a practical role in a balanced diet,\u201d says Ludlam-Raine. \u201cRather than cutting them out completely, I encourage families to focus on including plenty of whole or minimally processed foods first \u2013 things like fruit, vegetables, wholegrains and protein sources, and then having more processed options (in moderation) alongside that.\u201d<\/p>\n

Here, these experts reveal useful swaps to make for children and teenagers\u2019 diets to reduce the level of processed food in their diet. <\/p>\n

Swap Peparami for veg sticks<\/p>\n

Ham, bacon and meat sticks like Peperami and Lunchables can contribute to significant sources of salt and preservatives in young people\u2019s diets. \u201cWhen eaten frequently, processed meats are associated with poorer long-term health outcomes,\u201d says nutritionist Sophie Bertrand. Processed meat is associated with cancer and health guidelines recommend eating it only rarely.<\/p>\n

\u201cI avoid buying sliced hams for packed lunch sandwiches because they often contain sodium nitrates (a preservative found in cured meats and bacon),\u201d says Jen Walpole, a BANT-registered nutritionist specialising in fertility and pregnancy nutrition. \u201cInstead, I opt for chicken slices, tuna or cheese sandwiches.\u201d For Bertrand\u2019s children\u2019s lunchboxes, she relies on fresh snacks as much as possible \u2013 such as veg sticks, homemade sweet potato wedges, mixed beans straight from the tin and grated cheese.<\/p>\n

For snacks, try Mini Cheddars and lightly processed crisps<\/p>\n

Many ready-made lunchbox snacks contribute to daily intakes of refined starches, salt and additives without offering much nutritional value, says Bertrand. \u201cA 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.\u201d<\/p>\n

\u201cWe are a family of snackers, and I know my kids<\/a> often don\u2019t snack on particularly healthy foods\u201d says Berry. \u201cSo 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.\u201d<\/p>\n

Try to choose foods that resemble the original food it came from, she advises. \u201cSo 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.\u201d <\/p>\n

Nichola Ludlam-Raine says: \u201cMy children do enjoy foods like Oreos and Mini Cheddars several times a week. In their packed lunches, they\u2019ll often have a biscuit and some crisps alongside fruit, vegetables and something like a tuna or cheese wrap.\u201d The crisps she favours include Pom Bears.<\/p>\n

Give fizzy water instead of fizzy drinks<\/p>\n

The experts agree that fizzy drinks really should be kept to a minimum, as they deliver zero nutrition but lots of calories and sugar. \u201cMonster 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 \u201cmoderate\u201d choices, are still classed as ultra-processed due to the use of artificial sweeteners, flavourings and additives,\u201d says Bertrand.<\/p>\n

A 330ml can of San Pellegrino Lemon, for example, contains 15g of sugar, the same as a can of regular Pepsi. \u201cFor everyday hydration, swap for milk or water (still or fizzy) with added fruits like mint or cucumber,\u201d she suggests. <\/p>\n

\u201cMy kids do like fizzy drinks, but fortunately, my son also likes kombucha, and we have a soda stream at home,\u201d says Berry.<\/p>\n

Swap Petit Filous for Greek yogurt<\/p>\n

\u201cI tend to avoid fruit yogurts that are specifically marketed toward children, like these from Petit Filous,\u201d says Walpole. \u201cThe extensive ingredients list includes added sugars, flavourings and thickeners. Instead, M&S\u2019s Strawberry and Raspberry Whole Milk Yogurts are a nice alternative. Meanwhile, products marketed as \u2018protein yogurts\u2019 like Isey Skyr Blueberry Icelandic High Protein Fat Free Yogurt, can have as much sugar in a pot as protein, so it\u2019s worth reading the labels. Arla Protein Blueberry Yogurt is a high protein, lower sugar alternative.\u201d 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).<\/p>\n

Watch out for jelly too, she says. \u201cEven 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.\u201d<\/p>\n

If you must have cereal, choose Weetabix or M&S <\/p>\n

Some healthy-looking cereal bars like Kellogg\u2019s Nutri-Grain Bars can function more like confectionery in terms of glycaemic impact, Bertrand observes.<\/p>\n

\u201cThe only cereal I buy for my son is organic Weetabix, which he has occasionally,\u201d says Walpole. \u201cI 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 \u2018calcium\u2019 or \u2018iron\u2019 as a marketing tactic, like Nesquik Chocolate Minis Breakfast Cereal. A less processed choice is M&S\u2019s Only 6 Ingredients Choco Hoops.\u201d<\/p>\n

Avoid supermarket desserts \u2013 make your own<\/p>\n

Outlets offering American diner-style, fast-food desserts \u2013 think loaded doughnuts, sickly sweet sundaes and startlingly calorific milkshakes \u2013 are growing in popularity in the UK. \u201cThese combine high levels of sugar and fat in a way that strongly drives reward pathways and habitual overconsumption,\u201d notes Bertrand. \u201cWhile the most extreme versions are sold in dessert parlours, retailers are leaning into the \u2018American-style\u2019 dessert trend, such as Frijj (fudge brownie or cookie dough flavours) or Aldi\u2019s Cowbelle \u2018Sundae\u2019 milkshakes. The use of flavour systems is designed to amplify reward. It drives rapid consumption and weak satiety signalling, meaning it\u2019s easy to consume a large amount quickly without feeling full.\u201d<\/p>\n

While the odd treat for a special occasion is unlikely to do long-term damage, home-made, minimally processed sweet treats<\/a> 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.<\/p>\n","protected":false},"excerpt":{"rendered":"Warnings about the health risks of ultra-processed foods continue to come in thick and fast \u2013 last week…\n","protected":false},"author":2,"featured_media":403312,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[2664,163,85,46,543,12440,24707],"class_list":{"0":"post-403311","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-features","9":"tag-health","10":"tag-il","11":"tag-israel","12":"tag-nutrition","13":"tag-parenting","14":"tag-ultra-processed-food"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/403311","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=403311"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/403311\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/403312"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=403311"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=403311"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=403311"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}