Processed food tastes good to children and is often the most affordable, convenient choice for busy or stressed parents. They even seem relatively healthy, from the fibre in tinned baked beans to the iron in fortified breakfast cereals and the cod in fish fingers. Children enjoy it and eat it willingly.

What is the difference between wholefood, processed food, and ultra-processed food?

The NOVA Classification System

The NOVA Food Classification System is designed to help people group foods into four classifications according to the extent and purpose of the processing they undergo. Process is defined under this system as any physical, biological, or chemical process that occurs after foods are separated from nature and before they are eaten or used for meals. The system was first proposed by the School of Public Health and the University of Sao Paolo in 2009, and since then a number of studies have investigated the impact of ultra-processed foods on the diet, and there is a far greater awareness of what the groups mean for your family’s health. The system has courted some controversy, and by referencing it here we do not mean to suggest that every food that has undergone some sort of processing is inherently inferior to whole foods. This is not the case. Rather, we are using it as a tool to distinguish between ultra-processed foods, which are recognised as negatively impacting health, and other varieties.

Group 1: Whole or minimally processed foods

These are perhaps the easiest to identify, as they so closely resemble food we see at farmers markets, fishmongers, butcher shops, and sometimes in our very own gardens. This food, in its natural and most nutrient-dense state, and even if it is inorganic, should make up the bulk of what we feed growing children.

Group 2: Processed culinary ingredients (AKA: oils, sugars, fats, and salts)

This group consists of things we’d usually call condiments when we sit at the table. They are processed by milling, pressing, grinding, pulverizing, etc. However, used in moderation in homes and restaurants, they can be an enjoyable part of a healthy and balanced diet.

Group 3: Processed foods

These are anything close to their natural state that have still been through some form of manipulation before they reached the supermarket shelf. Processes used for this category include drying, milling, grinding, pasteurising, and non-alcoholic fermentation. Examples include olives (too bitter to eat in their raw state), some forms of bread, dried fruits, cheese, nuts, and fruits in syrup.

Group 4: Ultra Processed Foods (UPFs)

There is no official definition of ultraprocessed food, though if you are interested in the British GP, academic, and TV presenter Dr. Chris Tulleken, you may have heard it used by him and like-minded healthcare professionals. Ultra-processed foods aren’t just fast foods sold by major international chains. In general, if you’re eating something from a packet that you couldn’t make in your kitchen and has more than five ingredients, it’s probably an ultra-processed food. Examples of ultra-processed foods might include sweetened breakfast cereals, carbonated soft drinks or confectionery. There are usually no or almost no extracts of foods from Group 1 in Group 4 foods. The purpose for which food has been created is also a telltale sign of whether it is ultra-processed, as while you create and even grow for your family with love, the way processed food is made is to generate more income for large corporations.

Ultra-processed foods are industrial formulations. They are made entirely or mostly from substances extracted from foods (oils, fats, sugar, starch, and proteins), derived from food constituents (hydrogenated fats and modified starch), or synthesised in laboratories from food substrates or other organic sources (flavour enhancers, colors, and several food additives used to make the product tasty). Manufacturing techniques include extrusion, molding, and preprocessing by frying. Drinks, including some products sold as fruit juices, may be ultra-processed.

The evidence around a diet high in ultra-processed foods links them to a wide variety of health problems, including Alzheimer’s, cancer, diabetes, inflammatory bowel disease, weight gain and obesity, metabolic diseases, and more. Ultra-processed food usually has extensive ingredient lists, including multiple additives that are inflammatory to our systems. As bad as they are for adults, parents must remember that food isn’t just fuel for children; it is helping with the construction of their minds and bodies.

Is plant-based meat an ultra-processed food?

It may surprise you to learn that, based on the number of ingredients and production processes involved, meat-free and plant-based meats can be considered ultra-processed foods. They are also typically low in fibre and may be high in fat (saturated and unsaturated), as well as in sugar and salt. Recent research even suggests that consuming them regularly can increase your risk of cardiovascular disease.

Am I a terrible parent for feeding my children ultra-processed foods?

Absolutely not; you are like billions of parents around the world doing your best within the food and other systems where you’re raising your family. In addition, you and your family can enjoy moderate amounts of ultra-processed foods as part of a varied, balanced diet.

What are some practical changes I can make today?

Try not to keep ultra-processed foods in the house. If they’re not there, your children will have access to fewer sources.

If your child will only eat a limited number of foods, including UPFs like chicken nuggets or macaroni and cheese, slowly introduce wholefood alternatives like wholegrain pasta or organic roast chicken bites.

Given that ultraprocessed foods are so hard to avoid completely, you could also consider offering some healthier UPF options while you and your family try to eat less generally. Examples include wholegrain breakfast cereals with no added sugar, wholegrain prepackaged bread, and tinned haricot or canelloni beans. Water is always the best drink to give your children, but unsweetened plant-based drinks are an option to look at while transitioning from processed beverages.

Check food labels. These are required by law to list all ingredients in a product in descending order of concentration. In general, the fewer the ingredients on the list, the better.

Consider engaging with public campaigns for food safety regulation and other initiatives that will help make food production safer. Food labelling is an important element to look at, as research suggests that if products come with warning labels, children will encourage parents not to buy them. Compare this to how they react to products displaying cartoon characters on their packaging. Even if you and your family are spotless in your eating habits, an improved food system benefits all of us.

Don’t forget to check out Unii’s Baby Nutrition Journey with NHS community paediatrician Dr. Venita Patel and our Toddler Nutrition Journey with children’s nutritionist and registered dietitian Misbah Primett for more healthy eating tips and advice for your children.

What are five ways to remove ultra-processed foods from my child's diet?

Worried about ultra-processed foods and your child's diet? Check out Unii's tips and information.