“I want my kids to grow up understanding that food is about nourishment and connection, not guilt,” says registered dietitian Kelsey Kunik. Yet, even as a nutrition expert, she finds herself explaining—and sometimes defending—why her family sometimes relies on ultra-processed foods (UPFs) like frozen meals, boxed snacks, or store-bought chicken nuggets.
Today’s food culture can be judgmental, especially toward parents. Somewhere along the way, the conversation about nutrition lost its sense of balance. Instead of promoting more nutrient-rich choices, the narrative shifted—suggesting that feeding your kids anything from the freezer aisle or a box means you don’t care about their health. That’s not just unfair, it’s unrealistic.
Kunik acknowledges the science: research does link high UPF intake with increased risks of heart disease, diabetes, obesity, and even mental health concerns. But those studies often miss the bigger picture. Many people who eat more UPFs also face other health risks—smoking, limited activity, financial challenges—that can independently influence health. Singling out UPFs as the only culprit oversimplifies the story.
In reality, the all-or-nothing approach to food places impossible expectations on parents already stretched thin by work, childcare, bills, and everything else life throws their way. Ultra-processed doesn’t just mean soda or candy, either—it includes things like fortified cereals, frozen fish sticks, packaged breads, and sauces that can help busy families put balanced meals on the table.
“These foods are sometimes the only reason I can get a mix of fruits, vegetables, whole grains, and proteins on my family’s plates,” says Kunik. “Convenience, affordability, and accessibility matter, especially for parents who don’t have the time, energy, or money to cook everything from scratch.”
Critics often ignore the mental and emotional toll that rigid food rules can take. Stress itself is a serious health risk, contributing to problems like heart disease and immune issues. If serving chicken nuggets with apple slices and carrot sticks gives parents more quality time and less worry, that’s a win.
Kunik doesn’t encourage a diet built entirely on UPFs, but she believes that a little flexibility goes a long way. For her—and for many families—mixing in some processed foods actually makes it easier to offer a well-rounded, nutritious diet without burning out. “No parent should feel guilty about serving frozen pizza alongside a salad,” she says.
Ultimately, Kunik wants her kids to grow up with a healthy attitude about food—seeing it as fuel, enjoyment, and a way to connect, not as a source of shame. “A frozen meal doesn’t erase the good choices you made throughout the day,” she says. And other parents shouldn’t feel like they’re failing if they do the same.
