What Are Ultra-Processed Foods Doing to Us and Our Kids?

Introduction

Dear mothers, have you noticed how many colorful packages fill our shopping baskets these days? From breakfast cereals to instant noodles, from fruit drinks to packaged snacks—these are what experts call ultra-processed foods (UPFs). They also include highly processed cooking oils, stock cubes, additives and sweeteners. These are not just "processed" like cooking rice or freezing vegetables. Ultra-processed foods are made in factories with ingredients you wouldn't normally use in your kitchen—artificial colors, sweeteners, preservatives, and other chemicals that make food last longer, look brighter, and taste stronger.

As Nigerian mothers, we want the best for our children. But these convenient foods that save us time might be costing us something much more valuable: our family's health.

Three Eye-Opening Facts About Ultra-Processed Foods

1. They trick our bodies into overeating. Scientists have discovered that ultra-processed foods are specially designed to make us want more. The combination of sugar, salt, and fat in these products works on our brain's reward system, making it hard to stop eating even when we're full. This is especially dangerous for children whose brains are still developing.

2. Children who eat more ultra-processed foods face serious health risks. Research shows that kids who regularly consume these foods have up to 50% higher risk of becoming overweight or obese. Beyond weight gain, these foods are linked to high blood pressure, diabetes, heart problems, and even poor development of movement skills in young children. Obesity itself leads to a wide variety of serious health conditions. All these lead to high costs later in life.

3. They're hiding in places you might not expect. It's not just soft drinks and chips. Many everyday items we consider "normal" breakfast foods—like certain packaged breads, breakfast cereals, and flavored yogurts—can be ultra-processed. Even some "healthy-looking" granola bars and fruit snacks belong to this category.

What You Need to Know

How to spot ultra-processed foods: Look at the ingredients list on the package. If you see more than five ingredients, or ingredients with long chemical names you can't pronounce or wouldn't use at home (like maltodextrin, high-fructose corn syrup, hydrogenated oils, or artificial flavors), it's likely ultra-processed.

The real danger: These foods are typically loaded with added sugar, salt, saturated fats, and chemical additives. When children eat too many of them, they miss out on the vitamins, minerals, and fiber their growing bodies need from fresh foods. The result? Poor nutrition despite eating plenty of calories.

What to choose instead: Focus on fresh or minimally processed foods—local vegetables, fruits, beans, rice, yams, fish, chicken, and eggs. When you prepare meals from scratch, even simple ones, you control what goes into your family's bodies. Traditional Nigerian meals like moimoi, okra soup, jollof rice made at home, or roasted plantain are naturally healthier choices.

One Message for All Nigerian Mothers

If I could share just one thing with every mother in Nigeria, it would be this: Small changes in what we feed our children today will shape their health for a lifetime.

You don't need to throw away everything in your kitchen or feel guilty about occasionally giving your child a treat. But being aware is the first step. When you go shopping, try replacing one ultra-processed food item each week with a fresh alternative. Pack sliced fruits instead of biscuits. Make zobo or fresh fruit juice instead of buying soft drinks. Cook extra portions of healthy meals to save time during busy days.

Our children are watching and learning their eating habits from us. When we choose real food over factory-made products, we're not just feeding them—we're teaching them to value their health. And that's a gift that will last them their entire lives.

Remember, we are not just mothers raising children; we are raising future adults. Let's give them the strong, healthy foundation they deserve.