Recently, the term “ultra-processed foods” has become a red flag for parents trying to feed their families healthy foods. In the last few years, studies have linked ultra-processed foods (UPF) to everything from dementia to diabetes. But those UPFs are, unfortunately, staples for many parents feeding picky eaters.
Kacie Barnes MCN, RDN, LD is Mom to two picky eaters herself, as well as the creator behind Mama Knows Nutrition, and advisor to Jennifer Garner’s Once Upon a Farm baby & toddler food brand. So she understands the science behind this research, as well as the reality of feeding kids.
We asked Kacie to help us cut through the noise and share the facts about ultra-processed foods—what they are, whether and how strictly our families should avoid them. Plus, some easy and healthy snack choices.
What exactly are ultra-processed foods?
Ultra-processed foods are foods that go through a high degree of processing/manufacturing and, therefore, are very different from the whole foods that make up their ingredients. Think of things like Doritos, frozen pizzas, sugar-sweetened breakfast cereals, etc.
How bad are they for us?
As an RDN, my issue with ultra-processed foods is not necessarily about any particular processing technique or additive. The true problem is that a majority of ultra-processed foods are nutrient-poor, meaning they don’t provide our bodies with a variety of necessary nutrients our bodies need.
In an ideal world, we would all eat fruits or veggies at every meal, and they would take up about half of our plate. One quarter of our plates should be a protein source, and finally a grain in the last quarter, ideally a whole grain. With this ideal plate in mind – we don’t have much room for ultra-processed foods. I definitely think of them as more of an occasional indulgence vs. an everyday thing.
Are any ultra-processed foods acceptable or even good for you?
There are products that are, by definition, considered ultra-processed—like protein powder—that aren’t at all similar to chips or sugary cereal. Unhealthy ultra-processed foods are those that are high-fat, lack protein and fiber, and are high in added sugar and/or sodium—which is a lot of them!
If you are trying to cut them out of your kids’ diets, what should you look for in a snack? What should you not want to see?
What I like to see in a snack is a good mix of macronutrients to keep them energized and full, and not too much added sugar. So ideally, I’m looking for a few grams of protein and/or fiber (to go along with the carbohydrates, which are almost always easy to get), and no more than 6 or 7 grams of added sugar.
The number 6 is easy to remember: protein plus fiber should be at least 6, and sugar should be 6 or less. Protein and fiber help keep kids feeling satisfied and prevent the blood sugar spike and crash that can happen when a food is primarily carbohydrates (lonely carbohydrates, we call them!).
Beyond the nutrients on the nutrition facts label, I would recommend less processed snacks as much as possible. That means choosing things like fruits or veggies, nuts or nut butters, or cottage cheese or yogurt.
What are some other easy snacks you pack for your kids?
Choose whole foods when you can! Any food that is in its original form- like fruits and veggies—or very close to it (like a simple, ground up nut butter) is going to be my top choice. Some of my favorite at-home snack ideas are apple slices and peanut butter, berries and cheese, a trail mix made of nuts and (unsweetened!) dried fruit (ages 4+), no sugar added yogurt, and avocado toast.
Packaged snacks can still be healthy, as well! For younger toddlers, I love Skout bars and Dino bars, and anything from Once Upon a Farm (they have amazing pouches and bars). For older toddlers and kids, I love packing my kids a string cheese and a piece of fruit (like a banana or clementine), Simple Mills almond flour crackers, cottage cheese cups with raspberries, or Once Upon a Farm refrigerated protein bars.
Some of these foods still are “processed” (bread has to be made from its components, milk has to be processed into cheese and yogurt, snack bars have to be processed and packaged etc.), so it’s not the processing that’s “bad”—these foods still are wonderful sources of macronutrients and many micronutrients.
Anything else you’d like to share?
If parents do nothing else, finding ways to incorporate more fruits and veggies is the number one priority in my opinion—whether they are fresh, frozen, canned, dried, or freeze dried! Plants are the most health-promoting foods, so while limiting ultra-processed foods is certainly crucial, it should happen alongside a big push for fruits and veggies.
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