Why 6 in 10 Kids Are Eating Ultra-Processed Foods—And How to Spot Them at the Grocery Store

Ultra-processed foods now account for nearly 62% of children's daily calorie intake, according to recent data from the Centers for Disease Control and Prevention (CDC). For adults, the figure is 53%, and regular consumption of these industrially manufactured products has been linked to increased risk of diabetes, heart disease, depression, obesity, and cancer. But here's the good news: learning to read nutrition labels and swap processed items for whole foods is simpler than you might think.

What Exactly Are Ultra-Processed Foods?

Ultra-processed foods are industrially manufactured products made with ingredients you'd rarely find in a home kitchen. According to Shirley Poole, a pediatric dietitian at UW Health Kids, these foods often include preservatives, artificial sweeteners, colorings, natural flavors, and emulsifiers. They tend to be high in added sugars, sodium, unhealthy fats, and refined starches while offering little fiber or nutritional value.

The Yale School of Public Health notes that ultra-processed foods contribute to excess calorie consumption and are characterized by being low in nutritional quality and high in saturated fats, added sugars, and sodium. Not all processed foods are unhealthy, though. Foods that are processed but not ultra-processed—like dried fruit and bagged vegetables—can be nutritious because they provide nutrition without extra sugar, salt, or other preservatives.

How to Speed-Read a Nutrition Label in Three Steps?

Navigating complicated ingredient lists and misleading claims can make it harder to eat healthfully. The Environmental Working Group (EWG) recommends a simple three-step approach to identify problematic foods without needing a food science degree.

Steps to Decode Any Food Label

• Screen the Ingredient List: Found at the bottom of the nutrition facts label, the ingredient list tells you what the food contains. Look for one or more whole foods like whole grains (oats, rice, whole wheat), nuts, seeds, beans, fruits, vegetables, or animal-based foods like dairy, poultry, meat, or seafood. These should appear at or near the top of the list. Avoid a long list of food chemicals including sweeteners, artificial or natural colors and flavors, preservatives, emulsifiers, stabilizers, and thickeners, which signal the food is highly processed.
• Check Three Key Nutrition Facts: Focus on the percent daily value of saturated fat, sodium, and added sugar. For individual foods like baked goods, bars, yogurts, chips, and dips, aim for saturated fat at 5% to 10% or less of daily value, sodium at 10% to 15% or less, and added sugars at 5% to 10% or less. For main dishes like breakfast sandwiches, burgers, pizzas, and frozen dinners, target saturated fat at 15% to 20% or less, sodium at 20% to 30% or less, and added sugars at 15% to 20% or less.
• Confirm the Serving Size: Check the suggested serving size to ensure it matches what you'd actually eat in one sitting. Some companies use smaller serving sizes—like one-third of a muffin or seven chips—to make nutrition facts look better than they are. If the serving size seems unrealistic, decide whether having less of the food works for you or whether you'd rather choose something else.

Making the Switch: Cooking from Scratch

One of the most effective ways to reduce ultra-processed food consumption is to incorporate more cooking from scratch. "Homemade versions of your favorite foods can be just as delicious and be much more nutritious," explains Shirley Poole, pediatric dietitian at UW Health Kids. She suggests making handmade potato chips instead of buying them from the store, or preparing frosting at home—which is much easier than many people think.

The shift doesn't require overhauling your entire diet overnight. Start by identifying one or two ultra-processed staples in your pantry and replacing them with whole-food alternatives. This approach makes the transition manageable and sustainable for families with busy schedules.

Why This Matters for Your Family

The statistics are sobering. Between 2021 and 2023, children 18 and younger consumed 61.9% of their daily calories from ultra-processed foods, while adults consumed 53%. This pattern of consumption has been directly linked to serious health conditions including diabetes, heart disease, depression, obesity, and cancer.

March is National Nutrition Month, and the Academy of Nutrition and Dietetics has chosen the theme "Discover the Power of Nutrition" to emphasize how nutrition has the power to help individuals and communities thrive. By learning to identify ultra-processed foods and making intentional swaps, you're taking a concrete step toward better health for yourself and your family.

The good news is that you don't need to be perfect. A healthy diet is all about balance and can include a variety of foods with a range of nutrients. The key is making informed choices by understanding what's actually in the products you're buying—and the three-step label-reading method makes that easier than ever.