We all want our kids to be happy at mealtime, and that often means reaching for the foods they know and love. But many of the snacks and meals marketed to children are loaded with ingredients that don’t support their health. Between flashy packaging, convenient prep, and words like “made with real fruit” or “whole grain,” it’s easy to think we’re making decent choices. In reality, a lot of these foods are high in added sugars, sodium, and processed ingredients that can lead to long-term health concerns. They may keep kids full for a little while, but they don’t provide much in the way of real nutrition.
This list takes a closer look at some of the most common foods kids eat on a regular basis. These items show up in lunchboxes, snack drawers, and after-school routines, often without much thought. While it’s not about cutting everything out completely, being more aware of what’s in these foods can help make small changes that add up over time.
Fruit Snacks
Despite the fruity packaging and health claims, most fruit snacks are little more than shaped, flavored sugar. They often contain minimal or no actual fruit and are made primarily of corn syrup, artificial colors, and gelatin. The texture may feel fun to eat, but it leaves sticky residue on teeth and contributes to cavities. Because they’re often marketed as a lunchbox staple, they can become a daily habit that displaces more nutritious choices like whole fruit.
Potato Chips
Potato chips are convenient and popular, but they’re one of the least nutritious snacks you can keep in the pantry. They’re high in sodium, unhealthy fats, and calories without offering anything of real value for growing kids. Regular snacking on chips can increase the risk of long-term health issues, especially when paired with an otherwise low-nutrient diet. Chips also tend to crowd out healthier options and set habits that are hard to break later in life.
Sugary Cereals
Many cereals designed for kids are packed with added sugars, artificial dyes, and refined grains. What’s marketed as breakfast often acts more like a dessert, spiking blood sugar and leaving kids feeling sluggish before lunch. Even cereals labeled as “whole grain” may still contain more sugar than a doughnut. Eating these regularly builds a preference for overly sweet flavors and makes it harder to introduce healthier breakfast habits.
Candy Bars
Candy bars are loaded with refined sugar, processed fat, and artificial additives. While they’re often considered a treat, many kids eat them more regularly than parents realize, especially if they’re included in lunchboxes or handed out during errands. These bars provide little to no fiber, protein, or nutrients, making them a source of empty calories that add up quickly. Over time, this can contribute to weight gain, poor energy balance, and nutrient deficiencies.
Soda and Sugary Drinks
Sugary beverages like soda, sweetened teas, and flavored drinks are a major source of added sugar in children’s diets. Just one can of soda can exceed a child’s recommended daily sugar intake. These drinks don’t offer hydration benefits beyond water and often replace milk or other nutritious options. Frequent consumption has been linked to increased risk of obesity, type 2 diabetes, and tooth decay, especially when paired with other processed foods.
Packaged Baked Goods
Snack cakes, pastries, and packaged cookies are designed to last on the shelf, which often means they’re loaded with preservatives, sugar, and trans fats. They’re energy-dense but nutrient-poor, meaning they fill kids up without offering what they actually need—vitamins, minerals, and protein. The hyper-processed ingredients can also make it harder for children to feel full, leading to more snacking and poor appetite regulation.
Instant Noodles
While easy to prepare and kid-approved, instant noodles are extremely high in sodium and low in real nutrition. They contain little protein, almost no fiber, and are often fried before packaging, which adds extra fat. Relying on them regularly can contribute to high blood pressure and a lack of important nutrients like iron, calcium, and vitamins A and C. They may be cheap and fast, but they come at a long-term cost to health.
Flavored Yogurts
Yogurt has a reputation for being healthy, but many flavored varieties targeted at kids are packed with added sugars, artificial flavors, and thickeners. Some containers have as much sugar as a candy bar, which defeats the purpose of choosing yogurt in the first place. While plain yogurt can support gut health and provide protein and calcium, the sweetened versions do more harm than good when eaten daily.
Frozen Pizza Snacks
Bite-sized frozen pizzas and pizza rolls are highly processed and low in nutritional value. They’re often made with refined flour, processed cheese, and additives to extend shelf life. These snacks tend to be high in sodium and unhealthy fats, which contribute to poor dietary patterns when eaten frequently. They may be easy to heat and serve, but they don’t provide much in terms of protein, fiber, or essential vitamins.
Pre-packaged Lunch Kits
These kits are built for convenience, but they often contain a mix of processed meats, sugary desserts, and refined grain crackers or wraps. The portions are small but calorie-dense, and they usually lack vegetables or any real source of fiber. Eating them regularly can lead to habits that favor processed over whole foods and miss out on important nutrients like potassium, calcium, and vitamin D. They’re more about branding than balanced nutrition.
Granola Bars
Granola bars seem like a healthy snack, but many are closer to candy bars than anything else. They often contain added sugars, chocolate chips, and syrups that keep them sticky and shelf-stable. The fiber and protein content is usually minimal unless specifically fortified. Because they’re easy to pack and marketed as wholesome, they can become a default snack that adds a lot of sugar and very little nutrition to a child’s diet.
Fruit-Flavored Gummy Vitamins
While vitamins might seem like a smart addition, the gummy kind can send mixed messages about what’s a treat and what’s a supplement. Many contain added sugars, artificial colors, and gelatin, which aren’t necessary in a child’s diet. If taken too often or in excessive amounts, they can lead to overconsumption of certain vitamins and minerals. They’re also easy to confuse with candy, especially for younger kids.
Cheese-Flavored Crackers
These crackers are often made with refined flour, artificial cheese powder, and added salt. They don’t offer much nutrition beyond carbohydrates and are easy to overeat. While they might seem like a safe bet for picky eaters, they crowd out better snack options like nuts, veggies, or fruit. Regularly relying on them can build a preference for salty, processed foods over fresh, nutrient-rich ones.
How 15 Once-Hated Foods Became Our Favorites
Ever look back at your childhood meals and wonder how you went from wrinkling your nose to eagerly filling your plate with those same foods? It’s a peculiar journey from food aversion to affection, and we’ve all been there. We’re exploring the 15 foods that made the leap from our “no way” list to our “can’t get enough” list. Ready to see which ones made the cut?
Read it Here: How 15 Once-Hated Foods Became Our Favorites
7 Surprising Downsides of Ordering From the Kids Menu
Most of us assume that the kids’ menu is the best choice for children when eating out—it’s cheaper, the portions are smaller, and the meals are tailored to young tastes, right? However, there might be more to consider before letting your child order from it. From limited food options to surprisingly unhealthy dishes masked as child-friendly, the downsides are real and worth a second look.
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*Select images provided by Depositphotos.
Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
