Processed Foods for Kids: What Parents Should Know

Are processed foods for kids really that bad? A dietitian mom breaks down the facts on processed vs. ultra-processed foods, what GMOs are, and why food processing isn’t all bad.

This post is written in paid partnership with my friends at CropLife Canada. All opinions are my own.

Let’s be real…as a parent, it can feel quite overwhelming trying to figure out what foods are “healthy” and what foods to avoid. One scroll through social media and you’re hit with alarmist headlines about processed foods for kids, scary-sounding ingredients, and dire warnings about what might happen if your child eats a packaged snack. 

No wonder parents feel anxious at the grocery store! 

But here’s the thing: not all processed foods are created equal, and many can absolutely be part of a nourishing, balanced diet. In fact, thanks to innovations in food science (like GMOs), some of these foods are not only safe but can actually support your family’s health, sustainability goals, and food budget.

As a pediatric dietitian and mom of three and the founder of Centred Nutrition Collective, I want you to feel confident, not fearful, about what goes on your child’s plate. When you understand how food processing works, it can be a total game-changer. From safety and convenience to nutrition and accessibility, processed foods play an essential role in feeding your family and mine!

Let’s break it down together.

Understanding Processed vs. Ultra-Processed Foods

What Do These Terms Actually Mean?

Let’s define a few things first, because the terms “processed” and “ultra-processed” are often used interchangeably (and incorrectly).

• Unprocessed or Minimally Processed Foods: Foods in their natural state or slightly altered without adding new substances (e.g., fresh fruits and veggies, plain yogurt, eggs, raw nuts).
• Processed Culinary Ingredients: Items like salt, oils, butter, and sugar used in everyday cooking.
• Processed Foods: Made by adding ingredients like salt, oil, or sugar to minimally processed foods. Examples: canned beans, whole-grain bread, cheese, frozen fruit and vegetables.
• Ultra-Processed Foods: More heavily prepared using food technology. They may include flavour enhancers, preservatives, or texturizers to improve taste, shelf life, and consistency. Examples: boxed mac and cheese, frozen pizza, chips, and soft drinks.

It’s a spectrum. And understanding where a food fits on that spectrum can help you make choices without fear.

Are Ultra-Processed Foods Bad for Kids?

Short answer: no. These foods don’t need to be feared or eliminated. The issue isn’t the occasional granola bar or boxed dinner. What really matters is your child’s overall pattern of eating. Are they getting enough nourishment throughout the day and week? Are they learning to listen to their hunger and fullness cues? These big-picture questions matter more than whether every food is “perfect.”

Ultra-processed foods often get a bad rap, but they also play a practical role in many households. Many are affordable, accessible, and often fortified with nutrients like iron and B vitamins. Some processed staples, like tofu, dairy, canned beans, and whole grain breads, make it easier for families to get protein and fibre on the plate, fast. I’m all for it! If you’re wondering what the experts say, current dietary guidelines (including Health Canada’s) focus on overall dietary patterns rather than single foods.

That said, it’s important to be mindful of how often ultra-processed foods appear. Some are low in fibre or protein, and others may contain added sugar, salt, or saturated fats. Rather than avoiding these foods entirely, aim to balance them out: pair that convenient snack or frozen entrée with a source of fruit, veg, or protein to ensure kids are getting the nutrients they need to grow and thrive. Translation? There’s no need to ban processed or ultra-processed foods.

Why Are Foods Processed in the First Place?

A lot of people hear the word “processed” and immediately think “bad,” but that’s not the whole story. The truth is, food processing isn’t always a negative thing; it’s actually part of how we keep our food safe, nutritious, and easier to get on the table. 

Here are four reasons why processed foods can actually be a good thing for your family (mine included!):

1. Safety

Techniques like pasteurization, fermentation, and preservatives help reduce foodborne illness risks and keep food fresh longer. Without these, everyday staples like milk, yogurt, deli meats, and canned goods would be riskier to consume.

2. Convenience

Feeding a family is no small feat! Am I right?! Processed foods like pre-washed salad greens, shredded cheese, frozen veggies, canned beans, and even rotisserie chicken can save time and make it easier to get balanced meals on the table. I can tell you right now that I have at least three of these in my fridge or pantry at any given time. These practical options help take pressure off busy parents while still offering solid nutrition. I rely on them many days of the week, and there’s zero shame in that.

3. Nutrition

Believe it or not, some food processing can actually boost nutrition. Fortification (when nutrients like iron, calcium, or B vitamins are added to foods) helps fill common gaps in kids’ diets. You’ll often see this in foods like cereal, pasta, and plant-based milks. Even everyday staples like frozen vegetables benefit from processing. For example, flash-freezing locks in nutrients at peak ripeness.

4. Sustainability & Food Waste Reduction

Food processing also supports sustainability. Canning, freezing, and vacuum-sealing extend the shelf life of food, helping reduce household waste. GMOs can support this, too. For instance, non-browning apples and potatoes were developed to stay fresh longer, meaning less food ends up in the compost bin. These innovations help families save money, and they reduce the environmental footprint of our food system.

Are GMOs Processed?

I love this question. While GMOs are sometimes confused with food processing, it’s actually quite different! Let me break it down. Processing refers to how food is handled after it’s grown or raised (think freezing, cooking, canning…). GMOs, on the other hand, refer to how a crop is developed at the genetic level before it even hits the field.

And side note: There are dozens of plant breeding techniques, but two that people ask about the most are:

• Genetically modified organisms (GMOs): These have genes from other organisms added to give the crop a new trait, like golden rice, which is modified to produce beta-carotene (a source of vitamin A).
• Gene editing: These are made using a newer technology where a gene is tweaked or turned off, but no foreign DNA is introduced. Arctic apples, for example, are gene-edited to prevent browning, and omega-3 soybeans are designed to deliver more heart-healthy fats.

While GMOs and gene-edited crops aren’t processed foods, they’re great examples of how food science is helping make our food system more nutritious, sustainable, and efficient. Here’s a handy printable from CropLife Canada breaking down GMOs and other plant breeding tools. 

How to Choose Healthy Processed Foods for Kids

What to Look For on Food Labels

Let’s be honest—reading food labels can feel a bit like decoding a foreign language, especially when you’re just trying to get through the grocery store with kids in tow. But once you know what to focus on (and what to let go of), label reading becomes a helpful tool, not a source of stress.

I’ll keep it short and sweet. Here are the things I focus on when shopping for my own family:

1. Ingredients List

A long ingredient list doesn’t automatically mean a food is “bad.” Fortified foods often include scientific names (like ascorbic acid for vitamin C) that sound more intimidating than they are.

2. Nutrient Density

This is the real star of the show. I like to look for foods that offer some combination of protein, fibre, whole grains, or key vitamins and minerals. For example:

• Whole-grain crackers with at least 3g of fibre
• Breakfast cereal fortified with iron and B vitamins
• Yogurt with added calcium and vitamin D
  

And listen, if there’s a food my kiddos absolutely love that doesn’t pack a ton of nutrition, I still add it to my cart. There are always ways to get creative and add nutrition to your meals! Because food isn’t just about nutrients; it’s also about pleasure, connection, and enjoyment. 

3. Added Sugars and Sodium

It’s easy to worry about sugar and salt, but context matters. Some added sugars help make nutrient-dense foods (like high-fibre cereal or plain yogurt) more appealing to kids, while a bit of sodium improves flavour, shelf life, and food safety. Rather than avoiding these ingredients completely, zoom out and look at your child’s overall eating pattern. One granola bar with a few grams of added sugar isn’t going to make or break their nutrition.

4. Marketing Buzzwords

Watch out for claims like “natural,” “clean,” or “non-GMO.” These terms are either not well-regulated or don’t actually tell you much about a food’s nutritional value. For example, “non-GMO” labels can be misleading. 

Even in Canada, where the word “natural” has stricter guidelines, it can still be confusing. A snack might be labelled “made with natural flavours,” but that doesn’t mean it’s more nutritious or better for your family than one without that label. This could be a whole topic of its own, so I’ll let you dive into what “all natural” means on a food label.

According to CropLife Canada, genetically modified crops are rigorously assessed for safety and nutrition. In Canada, they do not require special labeling because they’re just as safe and nutritious as non-GMO foods.

So instead of relying on buzzwords, focus on whether a food provides the nutrients (and pleasure!) your family needs, and whether it fits your lifestyle, preferences, and budget.

25 Processed Foods That This Dietitian Mom Feeds Her Kids

I love sharing what we actually eat at home. Here are some processed foods I happily serve:

1. Freshly baked bread, including this Red River cereal bread
2. Plain Greek yogurt
3. Frozen fruit 
4. Frozen vegetables 
5. Natural nut and seed butters (just nuts + salt)
6. Canned beans (rinsed to reduce sodium, if needed)
7. Block or shredded cheese
8. Fortified whole-grain breakfast cereal (with minimal added sugar)
9. Whole-grain crackers (simple ingredient list)
10. Plain corn or flour tortillas
11. Canned tuna or salmon (in water or oil)
12. Store-bought hummus
13. Fortified soy or oat milk
14. Unsweetened applesauce cups
15. Shelf-stable tofu
16. Dry pasta (semolina or whole-wheat)
17. Canned diced tomatoes
18. Hard-boiled eggs (pre-cooked at home or store-bought)
19. Pre-cooked lentils (refrigerated or canned)
20. Fresh salsa or simple jarred salsa
21. Shelf-stable 2% milk cartons
22. Plain instant oatmeal packets (just oats)
23. Chia pudding made with milk and fruit
24. Canned corn (low sodium or no added salt)
25. Roasted chickpeas (with basic seasoning)

Examples of Ultra-Processed Foods I Feed My Kids

Yup, ultra-processed foods live in our pantry, fridge, and freezer, too, and I’m not losing sleep over it! These foods are often convenient, tasty, and yes, even nourishing in certain contexts. The key is how they fit into our family’s overall pattern of eating.

Here are some ultra-processed foods that make regular appearances in our home:

• Granola Bars and Snack Bars: Especially the ones with added flavours, sweeteners, or crisped rice textures. Some are higher in fibre and protein (these are the granola bars I feed my kids), which helps keep kids fuller longer.
• Flavoured Yogurts and Yogurt Tubes: Many of these contain added sugars, stabilizers, and flavours, but they’re also a great source of calcium, protein, and vitamin D. Here’s my list of best yogurts for kids!
• Store-Bought Bread (including whole grain): Most packaged breads are considered ultra-processed due to added preservatives, emulsifiers, and dough conditioners, even the ones with whole grains and seeds.
• Breakfast Cereals: From frosted flakes to fortified oat squares, many cereals contain sweeteners and flavourings, but also offer iron, B vitamins, and fibre. Here are my top picks for breakfast cereals.
• Packaged Crackers and Cheese Snacks: These often include refined flours, flavour enhancers, and preservatives, but they’re quick, easy snacks that kids love.
• Deli Meats: Items like deli turkey slices, hot dogs, or chicken nuggets are ultra-processed because of added flavours and preservatives. They’re also convenient protein sources that pair well with fruit or veggies.
• Frozen Meals and Pizza: These are definitely ultra-processed, but they come to the rescue on busy nights and can be balanced out with a side salad or fruit.
• Boxed mac and cheese: Yes, boxed mac and cheese falls into the ultra-processed category, but that doesn’t make it a no-go. It can still offer comfort, energy, and even some nutrition, especially when served with veggies or protein on the side. If you’re curious about how to feel good about serving it, check out my post on how boxed mac and cheese fits into your meal rotation.
• Condiments and Dips: Think ketchup, ranch dressing, BBQ sauce, and cheese spreads. These add flavour and fun to meals (and can help picky eaters explore new foods).
• Fruit Snacks and Flavoured Applesauce Pouches: Many contain added sugars or concentrates, but they’re easy to pack and can provide some energy between meals.
• Sweetened Beverages and Desserts: Whether it’s chocolate milk, juice boxes, or packaged cookies, these show up at birthdays, movie nights, or just because—and that’s okay!

The Role of Processed Foods in Cultural and Traditional Diets

This is something we don’t talk about enough. Processing isn’t new; it’s been around for generations:

• Fermented foods like kimchi, miso, and yogurt are nutrient powerhouses.
• Staple grains like pasta, tortillas, and rice noodles are processed and culturally significant.
• Preserved meats and fish like smoked salmon or dried sausage have fed communities for centuries.

Food processing is part of our cultural heritage. It deserves a seat at the table.

How to Talk to Kids About Processed Foods

Helping kids build a positive relationship with food starts with how we talk about and behave around food. Our words and actions shape their beliefs, not only about food, but about their bodies, their choices, and their ability to trust themselves. 

Here’s how I approach it, both as a pediatric dietitian and a mom:

Ditch the Labels

Avoid calling foods “good” or “bad,” “junk,” or “clean.” These labels can lead to guilt, confusion, or even shame around eating. Instead, call foods by their names (candy, chips, broccoli etc.) and describe foods by their physical qualities: crunchy, smooth, cold, sweet, or just fun and tasty.

Normalize Variety

You might hear me say something like, “Healthy can mean different things to different people and for different reasons! Healthy can mean that a food contains lots of nutrients that help bodies grow and become strong, but it can also mean that it’s a food that tastes really good and that we enjoy with our family and create memories with.”

Focus on Curiosity, Not Control

Invite kids to be curious about how different foods make them feel.

• Does this snack keep you full until lunch?
• Do you feel satisfied after eating that?
• Do you like the way this tastes?

Teaching kids to tune into their hunger, fullness, and satisfaction cues builds lifelong skills around intuitive eating.

Model Food Neutrality

Our kids are always watching. When we speak in a neutral and matter-of-fact way about all foods—yes, even the ultra-processed ones—we create space for them to do the same. And quite frankly, we help kids feel calmer around all foods. It’s okay to enjoy packaged snacks, fast food, or desserts sometimes and without guilt. These foods aren’t “bad”; they’re part of the landscape of eating.

Keep the Bigger Picture in Mind

What your child eats over days and weeks matters more than any single snack or meal. Kids thrive when we zoom out and look at patterns, not perfection.

FAQs About Processed Foods

Are all processed foods unhealthy?

No. Many processed foods (see my list above!) are incredibly nutritious, affordable, and convenient. In fact, they help families meet key nutrient needs that might otherwise be missed. Food processing also improves safety by reducing spoilage and risk of contamination.

Is food still healthy if I didn’t make it from scratch?

Homemade meals are wonderful, but so are meals that save you time, money, and mental energy! Nourishment isn’t just about nutrients; it’s also about sustainability, joy, and what works for your family. Packaged and prepared foods are not automatically less nutritious, and many are fortified to help fill nutritional gaps.

Do ultra-processed foods cause obesity?

This is a harmful oversimplification. Health and body size are influenced by many factors: genetics, access to food, stress, sleep, physical activity, socioeconomic status, and more. Blaming one type of food ignores the complexity of real life and can increase shame or disordered eating patterns. It’s more helpful to focus on overall patterns of eating rather than vilifying individual foods.

Are natural and organic foods always healthier?

Not necessarily, and often not true. Some organic or “natural” products are still ultra-processed and high in added sugars, sodium, or saturated fats. And while the term “natural” is regulated in Canada, it’s still often misunderstood. For example, a food labeled “made with natural flavours” may sound wholesome, but that doesn’t tell you much about its overall nutrition. 

At the end of the day, what matters more is how a food fits into your family’s overall eating pattern, as I’ve mentioned before.

Are GMOs and gene-edited foods dangerous?

This one comes up a lot, and it’s simply not supported by science. GMOs are among the most studied and strictly regulated tools in our food system, and they’ve been used safely for decades. 

In fact, GMOs can enhance nutrition, reduce food waste, and support a safer, more secure food supply. They’re one of many tools that can help families access affordable, nourishing foods and are backed by decades of global scientific consensus.

The Bottom Line

Here’s your permission to take a deep breath. Processed foods are not the enemy. They can make feeding kids easier, more affordable, and yes, even more nutritious. Even ultra-processed foods have a place when they’re chosen with intention and served alongside other nourishing options. And while GMOs aren’t the same as processed foods, they’re another example of how food innovation is helping us create a more sustainable, secure, and nutritious food system for all of us.