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How bad are ultra-processed foods for your kids? Items to ditch (and some to keep) in 2026

How bad are ultra-processed foods for your kids? Items to ditch (and some to keep) in 2026

Committed to making healthier choices for your kids this January? Experts explain what UPFs really are, which ones to limit, and five realistic, stress-free ways to avoid giving them to your kids.

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Published: January 8, 2026 at 7:20 AM

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January is the month when many of us take a closer look at what we are eating. After Christmas excess, packed lunches and family meals often come under fresh scrutiny. And, with so much attention on ultra-processed foods (UPFs) at the moment, these are probably top of the worry list for many parents.

But before you vow to ban everything beige from your cupboards, experts say it is worth taking a calmer, more realistic approach. Ultra-processed foods, known as UPFs, are part of everyday life for most families, and not all of them deserve the same bad press.

If healthier habits are on your agenda for your family this January, here's what you need to know about UPFs, and how to gently cut back without upsetting your kids or adding "make chia seed snack bars" to your already overwhelming to-do list.

What exactly are ultra-processed foods?

Ultra-processed foods are defined using the NOVA classification system. They are foods that have gone through multiple industrial processes and often contain additives such as flavourings, colourings, sweeteners or emulsifiers that you would not usually use at home.

A child pours a fizzy cola drink into a glass.

Common examples include crisps, biscuits, ice cream, fizzy drinks, instant noodles, chicken nuggets, fish fingers and many ready meals – basically all the foods that kids usually LOVE! Some foods often marketed as healthy, such as flavoured yoghurts and breakfast cereals, are also classed as UPFs.

This broad definition is why January health messaging around UPFs can feel confusing. As Good Food nutritionist Kerry Torrens explains, “not all UPFs are created equal,” and some can still make a useful contribution to a balanced diet.

How much ultra-processed food are children really eating?

UPFs are a significant part of children’s diets in the UK. A 2024 study led by UCL found that toddlers get nearly half, 47%, of their daily calories from ultra-processed foods. By the age of seven, this rises to 59%.

Lead author Dr Rana Conway said: “Ultra-processed foods are not all bad for our health and the foods typically eaten by the toddlers in our study are ones that are seen as quite healthy.”

However, the study also found that higher UPF intake was linked with higher consumption of sugar and salt, which is a concern given how early eating habits are formed.

Are UPFs actually unhealthy?

Research has linked diets high in UPFs with obesity, type 2 diabetes, heart disease and some cancers. However, most of this evidence is observational, meaning it cannot prove that UPFs alone cause these health problems.

Processing itself is not always negative. Some processes improve food safety and nutrition, and many UPFs are fortified with vitamins and minerals.

NHS registered children’s dietitian Angharad Banner told the BBC: “Healthy diets do not have to be made up of only unprocessed or minimally-processed foods.” She points out that breakfast cereals can provide iron and B vitamins, and that bread in the UK is fortified with calcium.

For families juggling work, childcare and rising food costs, UPFs can also be affordable and convenient, which is why a January reset needs to be realistic.

Which UPFs are worth cutting back on?

Experts agree that UPFs high in sugar, salt and saturated fat are the ones to limit most, especially when eaten frequently. These foods are often designed to be hyper-palatable, making them easy to overeat and more likely to crowd out healthier options.

Examples to have as occasional treats and to ditch from the weekly shop include fizzy drinks and energy drinks, sweets, chocolate, crisps, reformulated potato snacks, instant noodles and powdered soups.

Choosing wholegrain over white bread is a good idea too and Dr Torrens suggests making sure to look for bread that has the smallest number of ingredients on the label. Other UPFs you might want to avoid giving to your family include processed meats like hotdogs, vegan "meat" alternatives, margarine, vegan "cheese" and ready meals.

As Dr Conway explained, diets high in UPFs are “less likely to get children used to the natural flavours of whole foods and therefore less likely to encourage healthy eating later in life.”

UPFs that can still be part of a healthy diet

Not all UPFs need to be pushed out of the trolley. Foods such as baked beans, hummus, wholegrain breads, some jars of pasta sauce and some breakfast cereals can support a balanced diet, particularly when they are lower in sugar and salt and higher in fibre.

Some UPFs are essential, including infant formula, gluten-free products, fortified plant-based milks and allergy-safe foods. For children with food allergies, selective eating or ARFID, processed foods may be necessary to meet nutritional needs.

5 realistic ways to cut down on UPFs in 2026

January changes are more likely to stick when they are small and achievable. These expert-backed tips focus on progress rather than perfection.

Concept of batchcooking and real food

Start with one or two swaps
Look at the UPFs your family eats most often and swap just one or two. For example, porridge with fruit instead of sugary cereal, or yoghurt and toast instead of crisps.

Check ingredients, not just calories
A shorter ingredients list with recognisable foods is often a good sign, even if the product is still classed as UPF.

Use minimally processed shortcuts
Frozen vegetables, tinned beans, plain yoghurt, tinned fish and pre-cooked rice can save time while keeping meals nutritious.

Batch cook for busy days
Cooking extra portions and freezing them gives you a ready-made alternative to takeaways and ready meals.

Aim for better, not perfect
Most families will still eat some UPFs. Even reducing them slightly and adding more whole foods can have benefits.

A healthier new year does not mean cutting out all ultra-processed foods overnight. What matters most is the overall balance of your family’s diet over time.

Focusing on variety, fibre, fruit and vegetables, while using some UPFs for convenience and cost, is a far more sustainable reset, and one that families are much more likely to stick with long after January is over.