How Ultra-Processed Foods Harm Kids

Many of us love snacks. Chips, cookies, lunchables, sodas – you name it. If purchased from a store, they are often ultra-processed foods, or UPF. 

They’ve been getting a lot of attention, in part because of how they may harm children. A large portion of dietary energy intake for most kids and adults comes from these foods.

What are UPF?

UPF are formulated to be “craveable” – designed to be tasty, cheap and ready-to-eat.

EWG defines UPF as food products that contain one or more of certain functional ingredients, including artificial colors and flavors, non-sugar sweeteners, emulsifiers and thickening agents. These ingredients, mostly produced by industrial processes, are broken down and combined to form UPFs through industrial techniques, such as molding into shapes or extrusion through a machine to make, for example, puffs or flakes. 

This process creates many popular breakfast cereals, packaged cookies, frozen pizza, even some “healthy” granola bars. 

But not all processed food is ultra-processed. Oatmeal, peanut butter and pasta are processed but they’re not ultra-processed – they’re made with just a handful of ingredients and may retain significant nutritional value. 

But if the oatmeal has been pre-cooked and dried, with fruit flavoring thrown in, it can be thought of as instant. Pasta that’s been preserved as part of a ready-to-eat meal has also been transformed. Both might have started out as minimally processed but in these forms, they are ultra-processed.

How UPF consumption harms kids

These foods aren’t just an occasional treat for many kids in the U.S. They’re a staple. Soda and other sugary drinks account for a large portion of kids’ UPF consumption.

In 2018, UPF made up about two-thirds, or 67%, of the total energy intake of American children and teens, according to a 2021 study led by researchers from Tufts University and the University of Sao Paolo in the Journal of the American Medical Association. That’s up from 61%, in 1999.

Study after study shows the connection between eating a lot of UPF and chronic health problems. 

These findings are especially concerning for kids, since exposure to UPF at an early age shapes lifelong eating habits. It can also increase the risk for health issues later in life, including concerns about blood pressure, cholesterol and body weight. Other problems can include poor nutrition, higher caloric intake, and exposure to potentially harmful food chemicals.

A major 2024 Spanish review found that kids ages 3 to 6 who ate the most ultra-processed food were more likely to struggle with obesity, high blood pressure, cholesterol issues and insulin resistance, which can lead to Type 2 diabetes. 

Some studies have even linked UPF consumption to higher risks of anxiety and depression.

Kids’ developing bodies need fiber, protein and other nutrients to thrive. But UPF are often low in these nutrients and high in added sugar, salt and saturated fats, along with other chemical additives. These factors are linked to increased risks of cardiovascular and metabolic disease.

Frequent exposure to UPF marketing 

UPF are hard to avoid. They’re often easier to find in stores than fresh food, and sometimes cheaper. Many school lunches, vending machine options and even some of the “diet” or “low fat” products marketed to children are loaded with ultra-processed ingredients.

It’s no accident. 

Brands selling UPF target kids and teens in their advertising. A 2020 report from the University of Connecticut found that beverage companies spent $1.04 billion in 2018 to market a variety of sugary, energy, sports and diet drinks to young people. 

Fast food ads play a big part in encouraging kids’ and teens’ consumption of these foods, according to a 2021 report from the University of Connecticut. That study concluded that the ads influence their “preferences, purchase requests, attitudes, and consumption of the primarily nutrient-poor energy-dense products promoted.”

Responses to the federal regulatory gap 

In the face of woefully inadequate federal regulation of harmful food chemicals, advocates and state governments have had to pick up the slack. For years, EWG has led efforts to rid the nation’s food supply of toxic chemicals, including some that are UPF ingredients.

In 2024, the California School Food Safety Act was signed into law. It bans six harmful food dyes from food served in California public schools. The California Office of Environmental Health Hazard Assessment has shown these chemicals pose significant risks to the most vulnerable children, particularly while their brains are in a critical stage of development. 

A 2025 study found that artificial dyes are prevalent in the U.S. food supply, especially in sweets and sugary drinks – two products often marketed to kids. And these dyes were found in 19% of the products researchers reviewed. The researchers found that foods with synthetic dyes had 141% more sugar, on average, than those without them.

The California School Food Safety Act followed on the heels of the California Food Safety Act, enacted in 2023, which banned four harmful chemicals from use in food manufactured, distributed or sold in the Golden State. 

EWG co-sponsored both laws.

The state Senate is now considering Assembly Bill 1264, which would phase out “particularly harmful” UPF from being served in public schools. It would be a first-in-the-nation law, if enacted. AB 1264 is also co-sponsored by EWG.

California isn’t alone in making strides in limiting kids’ exposure to harmful chemicals, including those in UPF. States across the U.S. are proposing and passing similar legislation. Take a look at EWG’s interactive state bill tracker.

What you can do

First, remember that food is not inherently good or bad. An occasional bag of chips or packet of candy is okay for people of all ages. Birthdays and celebrations call for cake and ice cream.

So you don’t have to abstain entirely from ultra-processed food, or aim for your kids’ diet to be 100% UPF-free. Even experts on UPF-related issues acknowledge it’s not realistic for them (or for you). 

Instead, make small shifts in what your family eats. These changes can make a big difference over time.

Examples:

• Read ingredient lists in ready-to-eat packaged foods. Check for artificial dye, sweetener and flavor. Certain industrial-sounding ingredients are a sign the food may be ultra-processed rather than simply processed.
• Introduce whole or minimally processed foods, whenever possible, into your daily diet. These include fresh fruit and veggies, eggs, beans and whole grains.
• Let kids help make simple snacks, such as trail mix, or choose products without food chemicals.
• Try topping pasta with minimally processed sauce. EWG’s free searchable database of mostly packaged foods, Food Scores, contains dozens of minimally processed pasta sauce options.
• Pick one night a week to cook a meal using mostly fresh ingredients together as a family. Recipes for inspiration are here and here.