6 Ultra-Processed Foods I Serve My Kids as a Dietitian (and What I Skip)

As a dietitian and mother of two, I focus on guiding families away from ultra-processed foods (UPFs). However, I believe the discussion around this topic has become overly simplistic.

Ultra-processed foods are those that are manufactured with industrial processing, often containing additives like chemicals, colourings, and preservatives that wouldn’t typically appear in homemade meals. These foods have been linked to increased risks of various health conditions such as cancer and heart disease.

Nonetheless, food processing exists on a spectrum. Many UPFs can fit into a healthy, balanced family diet, with certain items being more beneficial than others based on their ingredients.

In both my home and dietetic practice, I don’t strive for “perfection.” Instead, I emphasize nourishment, convenience, affordability, and, crucially, food that my children will actually consume.

If a product provides fiber, protein, essential nutrients, or encourages my family to incorporate more vegetables or fish, I’m open to including it in our meals.

Here are six UPFs that I am pleased to feed my kids, along with two that I choose to avoid.

1. Omega-3 fish fingers

Fish fingers are often categorized as UPFs, but I view them differently. For busy families, they provide a convenient way to meet the recommendation of two fish servings per week, one of which should be oily fish. That’s a success in my book.

I opt for omega-3 variants made from Alaskan pollock, a fish that contains more omega-3 fatty acids compared to cod or haddock. Omega-3 fats are beneficial for both heart and brain health.

Ideal for quick meals, I serve them with plenty of vegetables—usually frozen peas and sweetcorn—and either potatoes or baked beans.

While they’re coated and more processed than simply consuming white fish, they also offer:

• A dependable source of protein

• An easy way to introduce omega-3 to children who are averse to fatty fish

• Three fish fingers contain approximately 168mg of omega-3, depending on the brand.

2. Wheat biscuits

While breakfast cereals often receive criticism in the UPF discussion, not all cereals share the same status. Wheat biscuits, such as Weetabix, are excellent examples of minimally processed options.

These biscuits are high in fiber, low in sugar and salt, and enriched with iron and B vitamins—nutrients that are often lacking in children’s diets. Research indicates that UPFs rich in whole grains do not correlate with increased disease risk, even if they are classified as “UPFs,” due to their substantial nutritional profile.

When served with milk or a fortified alternative, along with fruit and possibly some milled seeds, they create a balanced breakfast loaded with fiber, protein, and essential micronutrients. My children enjoy Weetabix almost every day.

3. Fortified oat drink

Since my son has allergies to dairy and soya, we utilize a fortified oat drink at home. Technically, it falls under the UPF category, but it is fortified with essential nutrients like calcium, iodine, and vitamin D—vital for the growth of children’s bones and thyroid health. In this case, processing enhances nutritional value.

For families managing allergies, fortified plant-based milks are not merely a trendy option; they are essential for nutrition. My criteria are:

• It must be part of a balanced diet.

• It should be fortified (look for added calcium, iodine, and vitamins; organic versions usually lack fortification).

Regarding other plant-based drinks, many nut and hemp milks tend to be low in protein and calories, which may not meet the nutritional needs of growing children.

Rice milk should be avoided for children under five due to its arsenic content.

4. Baked beans

While many baked beans are categorized as ultra-processed because of their sauce and minor additives, they are actually quite nourishing.

They offer:

• One of your five-a-day, thanks to the tomatoes and beans.

They are budget-friendly, quick to prepare, and incredibly versatile. You can pair them with toast, eggs, or fish fingers, or serve them alongside a baked potato, allowing you to create a balanced meal in minutes.

They’re a convenient win in my book!

5. Hummus

Store-bought hummus often contains preservatives, placing it in the UPF category. However, with core ingredients like chickpeas, tahini, and lemon juice, it remains a nutrient-rich food filled with fiber, plant protein, and healthy fats.

I love using hummus as a sandwich spread and for encouraging my children to eat more vegetables. Carrot sticks, cucumber, and peppers become much more appealing when paired with a flavorful dip.

While some hummus brands may be free of preservatives, I generally don’t find it concerning if they do contain them, as nutritious UPFs like hummus are not linked to adverse health outcomes like HFSS (high in fat, salt, and sugar) foods.

6. A decent tomato pasta sauce

Ideally, I would like to make every pasta sauce from scratch. However, in reality, a high-quality jarred tomato sauce simplifies life.

I search for sauces that include:

• Minimal or no added sugar.

• A high proportion of tomatoes and vegetables.

Tomato sauce serves as the foundation for numerous family meals, from lentil bolognese to hidden-vegetable pasta, allowing me to quickly prepare a wholesome meal.

Convenience doesn’t automatically undermine nutrition.

And the two UPFs I avoid…

Some ultra-processed foods I seldom or never purchase, particularly those with aggressive marketing and minimal nutritional benefit.

Processed meat sticks

Heavily marketed to children and presented as a “protein snack,” these items are high in salt and processed meat. Health guidelines advise limiting such products due to their association with bowel cancer risk and heart disease.

For me, they do not belong in a regular lunchbox.

Processed fruit rolls

These are classic examples of products with a health halo. Marketed as fruit-based snacks, they often contain added sugars and can be up to 40% sugar themselves, alongside a lengthy list of ultra-processed ingredients.

Nutritionally, they are much closer to confections than whole fruits. If we want to include fruit in lunchboxes, I prefer to use fresh fruit, canned in juice, or 100% dried fruit (with no added sugars) in reasonable portions.

For further insights into achieving a healthy balance with UPFs, you can explore my book How Not to Eat Ultra-Processed.