If you’ve been on the internet lately, you’ve probably seen ultra-processed foods (UPFs) being blamed for everything short of world domination. And as a mom, I get it—feeding our kids feels like navigating a never-ending minefield of ingredients we can’t pronounce – which by the way isn’t a great way to determine how healthy or unhealthy a food is. But before we start spiraling over every snack in the pantry, let’s take a step back and discuss what this all means.

Yes, some ultra-processed foods aren’t the most nutritious and a diet full of UPFs isn’t ideal. But some are actually packed with important nutrients. And most importantly? You don’t have to cut them out entirely to raise happy, healthy kids. Unfortunately, that’s how the internet and all the wellness influencers may make you feel.

So, let’s break it down—without the guilt trip.

No, I’m Not Telling You to Eat More UPFs

Before anyone jumps to conclusions—hold up! This is not a dietitian telling you to load up on ultra-processed foods or defending them without question. But here’s the thing: blanket statements like “Ultra-processed foods are bad” aren’t helpful and completely ignore the bigger picture.

And honestly? I’m sick of hearing oversimplified advice like “Just eat more whole foods.” If it were that easy, we wouldn’t even be having this conversation. Yes, whole foods are great, but life is busy, budgets are tight, and access isn’t equal for everyone – and that sounds pretty boring, if you as me.

Demonizing all UPFs without context ignores factors like nutrient density, accessibility, cost, cultural relevance, food security, and time. As a dietitian with formal education and real-world experience working with diverse populations, I know nutrition isn’t one-size-fits-all. A level-headed approach—one that recognizes both the limitations and benefits of UPFs—is what truly helps families build balanced, sustainable eating habits.

What Does ‘Ultra-Processed’ Actually Mean?

Lately, ultra-processed has become the internet’s favorite food villain. The term gets thrown around so loosely that you’d think adding peanut butter to toast is the absolute end of the world. But here’s the thing—just saying something is ultra-processed doesn’t tell us if it’s good or bad for us.

The term comes from the NOVA food classification system, which sorts foods into four categories:

1. Unprocessed or Minimally Processed: Fresh fruits, veggies, meat, eggs, milk—basically foods that look like they did when they came from the farm.
2. Processed Culinary Ingredients: Things like oils, butter, sugar, and salt—ingredients used to cook with but not eaten on their own (unless your kid has a habit of licking the salt shaker or eating butter – not recommended, but this is real life).
3. Processed Foods: These are foods that have been altered a bit but still resemble their original form. Think canned beans, cheese, and whole-grain bread (even freshly made at home).
4. Ultra-Processed Foods (UPFs): This is where things get murky. UPFs are foods that go through industrial processing and often contain additives, preservatives, or ingredients you wouldn’t normally have in your kitchen. This can mean potato chips, soda, and candy… but also fortified cereals, whole-grain bread, yogurts, plant-based milk, and much more.

See the issue? The term ultra-processed is used so loosely that it lumps together wildly different foods.

A Can of Beans ≠ A Bag of Chips

Let’s take a real-life example:

Canned Beans – According to NOVA, these might be considered processed or ultra-processed depending on what’s added. A can of plain black beans with just water and salt? That’s barely processed. But BBQ baked beans loaded with added sugars, preservatives, and flavoring agents? That might be nudging into ultra-processed territory.

Bag of Chips – Also labeled ultra-processed, but nutritionally, we’re in a different world. While beans are packed with fiber, protein, and iron, chips are mostly refined starch, oil, and salt – they taste great, but don’t do much for us nutritionally.

Yet, both fall under the “ultra-processed” label, which is why the term alone doesn’t tell the full story. Foods like canned beans can make eating nutrient-dense options easier and more accessible – because who has time to soak, and make dry beans?

Even the Same Food Can Vary by Brand!

Another thing to keep in mind? Not all canned beans (or any food) are created equal.

• Brand A: Black beans, water, and salt. That’s it.
• Brand B: Black beans, water, salt, calcium chloride (to keep them firm), and a preservative.
• Brand C: Black beans in a seasoned sauce with sugar, modified starch, and “natural flavors.”

Same food, same aisle at the grocery store, but different levels of processing and added ingredients, plus potentially different prices.

This is why blanket statements about ultra-processed foods can be misleading. Instead of focusing on whether something is technically ultra-processed, let’s focus on what it actually provides, as well as how you can ADD in minimally processed, whole foods too.

A peanut butter sandwich made with whole-grain bread and nut butter? Sure, it’s technically ultra-processed, but it’s also full of fiber, healthy fats, and protein. Your kid’s lunch is doing just fine – don’t forget to maybe add some apple slices and baby carrots with ranch.

What Does the Research Say About Ultra-Processed Foods?

There’s no shortage of studies linking ultra-processed foods to negative health outcomes like obesity, heart disease, and diabetes. Researchers have found that diets high in UPFs are often lower in fiber, protein, and essential nutrients while being higher in added sugars, unhealthy fats, and sodium.

A few key studies:

A 2021 study found that a 10% increase in UPF intake was associated with a 15% higher risk of early death.

A 2024 study linked higher UPF consumption to an increased risk of multiple chronic diseases, including cardiovascular disease, mental disorders, and mortality.

A 2024 systematic review and meta-analysis found that UPF consumption is linked to a higher risk of diabetes, hypertension, high cholesterol, and obesity—but the exact risk varies based on how the research is conducted.

But before we start purging the pantry, let’s talk about limitations – something your social media wellness influencer likely won’t address.

The Limitations of This Research

Correlation ≠ Causation: Just because people who eat more UPFs tend to have more health issues doesn’t mean UPFs are the direct and only cause. Many studies rely on self-reported dietary data (which, let’s be real, is notoriously unreliable).

Nutritional Differences Within UPFs: A candy bar and a fortified whole-grain cereal are both “ultra-processed,” but their impact on health is wildly different. Most research doesn’t distinguish between nutrient-poor and nutrient-rich UPFs (however, I’d love to see this).

Dietary Patterns Matter More: People who eat lots of UPFs might also have less access to fresh food, fewer financial resources, barriers to health care, or other lifestyle factors impacting health. It’s not just about the food itself.

The NOVA Classification Has Issues: The system lumps together highly processed foods without considering their nutritional value. This means a high-fiber, nutrient-fortified food can be classified the same way as sugary soda.

Not All Ultra-Processed Foods Are Created Equal

A bag of chips and a can of beans? Both are technically ultra-processed. But nutritionally, they couldn’t be more different.

Here are some nutrient-dense UPFs that can absolutely be part of a balanced diet:

• Fortified whole-grain cereal – Packed with iron, B vitamins, and fiber
• Yogurt with added probiotics – A great source of protein, calcium, and gut-friendly bacteria
• High-fiber whole-grain bread – Supports digestion and provides lasting energy
• Canned beans – Full of protein and fiber, plus super affordable
• Plant-based milk (fortified with calcium & vitamin D) – Essential for kids with dairy allergies and intolerances
• Nut butters – Healthy fats and protein in a kid-friendly form
• Frozen fish sticks – A great way to get omega-3s into picky eaters

Are these foods in their most “natural” form? Nope. Are they still nutritionally beneficial and convenient for busy parents? Absolutely.

And just because an ultra-processed food isn’t nutrient-dense, doesn’t mean it also can’t fit into a healthy, balanced diet – hello chips and cookies in moderation.

The Influence of the Food Industry on Our Choices

Let’s talk about the role the food industry plays in all this because it’s definitely a topic that’s sparked a lot of feelings and interest. Ultra-processed foods aren’t just convenient—they’re designed to taste amazing, and food companies spend billions making sure we keep coming back for more. They’re everywhere, especially targeting busy parents. This isn’t about blaming anyone—it’s about recognizing that these foods are made to be the easy option – and taste good, which hello – is important too!

But here’s the thing—it’s not about never having these foods. Yes, they can make life easier, and we all need quick options sometimes. But we have to be mindful of which ones we’re choosing and how often we’re eating them. And here’s an important question: Does this ultra-processed food make it easier to get more valuable nutrients—like fiber, iron, protein, or omega-3s? If the answer is yes, then it could be a smart option to include. It’s about balance. While it’s okay to enjoy chips or cookies, are we also adding in fruits, veggies, proteins, and whole grains to fuel our bodies? It’s about finding that sweet spot where we enjoy what we love and nourish ourselves with the good stuff too. Balance.

The Battle Between Premade and Homemade

We often hear the mantra, “I’d rather know what’s in it” when it comes to choosing homemade meals over premade ones. But have you ever stopped to question why? Is this desire driven by anxiety and a need for control, or is it truly about achieving better health outcomes that are supported by scientific evidence?

Sometimes, it’s not about the food at all, but the feeling of security that comes with knowing exactly what’s in your meals. However, it’s important to consider whether this is rooted in a lack of understanding or knowledge, or if it’s a genuine health concern. And while scratch-made recipes can be a fun and rewarding option, they’re not always worth the time and effort. Sometimes, they lack the flavor, shelf life, or convenience of their premade counterparts, especially when it comes to snacks your child loves.

Take, for example, the time I gave homemade goldfish crackers a whirl. They tasted amazing right out of the oven—warm, crispy, and delicious. It was a fun experience, especially because I had the time for it and, well, this is my job. But they took forever to make, were tedious beyond my desire, and the taste only lasted as long as they stayed warm and fresh out of the oven. After they cooled, they just weren’t the same. And to top it off, my kids didn’t even like them. In the end, they weren’t worth it. Balancing both homemade and premade options is key, so don’t feel guilty for choosing convenience when it fits your family’s needs.

Comparing Frozen Foods To Homemade Counterparts

There’s good news for families who feel pressure to always make everything from scratch. A recent methodical examination comparing popular frozen foods (based on consumer purchase data) to their homemade counterparts found that, in many cases, frozen meals are nutritionally comparable—and sometimes even more convenient—without sacrificing health benefits.

Key Findings from the Study:

• Frozen vs. Homemade Nutrition: Popular frozen meals like cheese pizza, lasagna, and mac and cheese are very similar to homemade varieties in terms of fat, protein, fiber, and other important nutrients.
• Prep and Cook Time: Frozen meals require no prep work (no chopping or mixing) and cook in half the time compared to homemade versions.
• Cost: The cost per serving of frozen meals is on par with homemade meals, offering great value for the time and money saved.
• Shelf Life: Frozen meals have a longer shelf life, making them a great way to reduce food waste and stock up for busy weeks.

The truth is, not everyone has the privilege of time to spend hours cooking meals from scratch, nor do they have the skills, equipment, or mental capacity. As much as some wellness influencers say, “We all have the same 24 hours,” that doesn’t take into account the many factors that affect our time: work schedules, childcare responsibilities, family health needs, or just the simple fact that life happens. It’s easy to feel guilty about opting for a frozen meal, but when you look at the time, cost, and effort involved in making a homemade version, it’s clear that balance is key.

Yes, homemade meals are wonderful when we have the time and energy, but frozen options aren’t something to fear. They can be just as nutritious, affordable, and time-saving—without sacrificing the health benefits we want for our families. It’s all about choosing what works best for your unique situation and season of life.

How to Approach Ultra-Processed Foods as a Family

Listen, in a perfect world, we’d all have unlimited time, money, and energy to prepare perfectly balanced, minimally processed meals every day.

Instead of stressing over never eating ultra-processed foods (which, let’s be real, is nearly impossible), focus on adding more nutrient-dense foods to the mix. Think about what you can add to the plate instead of what you should take away.

• Pair those store-bought chicken nuggets with roasted veggies and fruit.
• Serve whole-grain cereal with milk and a side of eggs.
• Keep quick, convenient foods on hand while still prioritizing fresh foods when possible.

And let’s not forget—accessibility and affordability matter. Sometimes, the most convenient option is the best option for your family, and that’s okay. Not everyone has the time, money, or resources to make everything from scratch, and good nutrition is about patterns, not single ingredients.

The real issue isn’t that kids eat ultra-processed foods—it’s when those foods completely replace nutrient-dense options. Instead of stressing over every ingredient, let’s focus on what we’re adding to our kids’ diets:

• More fruits and veggies
• More whole grains
• More protein sources (beans, eggs, meat, dairy)
• More healthy fats

And if some chips, crackers, or boxed mac and cheese happen along the way? No big deal. Our kids are not going to grow up unhealthy because they eat cheesy crackers.

Final Thoughts: Balance Over Perfection

At the end of the day, feeding our kids shouldn’t feel like an impossible test we’re destined to fail. Yes, nutrition matters. But so does practicality.

Instead of demonizing ultra-processed foods, let’s:

• Make the best choices we can with what’s available
• Prioritize nutrient-dense foods, but leave room for convenient and fun options
• Stop guilt-tripping ourselves over convenience

While NOVA’s classification system helps us understand the level of food processing, it’s not without its limitations. A diet full of ultra-processed foods isn’t ideal, but it’s important to recognize that premade options can still be comparable to homemade meals in terms of nutrition, cost, and time savings. Ultimately, the goal is to find balance—focusing on adding more nutrient-dense options while making choices that work for your lifestyle.

You’re doing great, and your kids are lucky to have a parent who cares enough to think about this stuff. Now, go enjoy a snack—whether it’s a banana or a handful of pretzels – try both for more balance.