Healthy Swaps for Ultra-Processed Foods in Kids Lunches

Written By: Meredith O’Connor

We’d all love to make our own granola bars, feed our kids exclusively scratch-made bread, and send them to school with a packed lunch that would impress Martha Stewart. But for most of us, that’s not our reality. Getting the kids out the door on time is enough of a struggle and having to plan, prep, and pack their lunches just adds to the stress.

Often, the easy solution is to grab prepackaged snacks and sandwiches. The problem is not all prepackaged foods are created equal. Unfortunately, many popular kids' food items fall in the ultra-processed category. Think Uncrustables, chicken nuggets, and store-bought crackers and cookies.

And while there’s nothing wrong with treating the kids to a Lunchable every now and then, studies show that consuming ultra-processed foods regularly is linked to health concerns. But don’t worry — we’re here to help. 

Here’s everything you need to know about ultra-processed foods, how they may affect your child’s health, and easy, nutritious alternatives for their school lunches. 

What are Ultra-Processed Foods?

Simply put, UPFs are foods that look nothing like their original form. They’ve been altered to include artificial ingredients, flavorings, and colors as well as preservatives, emulsifiers, hydrogenated oils, and other additives to make them shelf-stable. (There’s a reason the foods you make at home go bad more quickly than grocery store versions.) Ultra-processed foods are also usually high in salt, fat, and added sugars and low in fiber, protein, vitamins, and minerals. 

Are Ultra-Processed Foods They Really That Bad For My Kids?

UPFs are super prevalent — and ingredients like sugar and artificial sweeteners are addictive — so they’re often a first choice among kids and teens, replacing healthy options like fruits and vegetables. According to a 2021 study, ultra-processed foods made up a whopping 67% of calories in kids' and teens' diets in 2018 and are continuing to grow. 

Here’s the issue. While more research is needed, studies do show a link between a high intake of ultra-processed foods and the risk of obesity and higher cholesterol levels in children. Relying heavily on UPFs as they grow up also means they’re less likely to make healthy food choices as adults. In adults, regular consumption of ultra-processed foods can lead to obesity, hypertension, and a higher risk of some cancers, including breast cancer. 

That said, you don’t have to swear off ultra-processed foods entirely. There’s a reason parents reach for them — these snacks and foods are easy, affordable, and kids love them. At the end of the day, it’s all about moderation. The most important thing is helping your kids understand why healthy, whole foods are a key part of their growth and development.  

How to Identify Ultra-processed Foods

Generally speaking, foods in the produce section are unprocessed. So are whole grains, beans, and legumes. It’s when you move into the interior of the grocery store that things get tricky. 

See, not all processed foods are ultra-processed. There are minimally processed foods like fruit in water or canned goods that are the next best option to fresh fruits and vegetables. 

To identify UPFs, it all comes down to the label. A good question to ask is, “Would I find this ingredient in my kitchen?” For example, if a product includes preservatives like nitrates, sulfur dioxide, potassium bisulfite, additives like high fructose corn syrup and soy lecithin, artificial colors, and “natural flavors,” it’s probably highly processed. Keep an eye out for high percentages of added sugars, salt, and fat, too as they’re often overlooked indicators of UPFs.  

Healthy Swaps for Ultra-Processed Foods in Kids Lunches

Cutting down on ultra-processed foods doesn’t have to be a daunting task. Here are some of our go-to whole foods and favorite packaged snacks that your kid will love and you’ll feel good about. 

Whole Foods:

• Fresh fruits like apples, grapes, strawberries, peaches, blueberries, or mandarin oranges  
• Fresh vegetables like snap peas, cucumbers, sliced peppers, cherry tomatoes, or carrots 
• Cooked sweet potato or butternut squash bites lightly sprinkled with cinnamon
• Hard-boiled eggs
• Nuts or roasted chickpeas with their favorite seasonings

Packaged Foods: 

• Larabars
• Amara Organic Smoothie Melts
• Once Upon A Farm Pouches
• Diabetic Kitchen Sugar-Free Hazelnut Chocolate Spread (Awesome Nutella alternative!)
• Dips like hummus, peanut butter or other nut butters, and salsa (keep an eye out for unnecessary ingredients like seed oils and preservatives)
• Lesser Evil Popcorn (comes in single-serve bags!)
• Chomps Beef Sticks
• Siete Grain-Free Tortilla Chips
• Bear Fruit Rolls and Minis
• Evergreen Zucchini Carrot Cake Mini Waffles
• Simple Mills Sweet Thins (Great Graham Cracker alternative!)

Moms, you got this. 

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