4 Reasons Parents Should Reconsider How Much Junk Food Their Kids Eat

Open any restaurant menu and you’ll find a “Kids 12 and under” section—macaroni & cheese, cheeseburger & fries, pepperoni pizza. It’s inexpensive; it tastes good; kids smile. Yet it’s junk food. It’s the unfortunate cornerstone of many American children’s diets. Eating it becomes a habit they carry to adulthood.

A May 2024 study in JAMA Network Open studied ultra-processed junk food and cardiometabolic factors in children. In 1,426 kids 3 to 6 years old higher junk food consumption was linked with greater body mass index, waist circumference, and higher fasting glucose levels which can be an early sign of diabetes. It was also tied to lower high-density lipoprotein cholesterol levels (i.e. HDL, the good cholesterol).

Parents take notice. Regular junk food consumption by kids can have serious consequences to your kids’ short-term health, even as toddlers. It can also diminish long-term health and longevity. Junk food is low on healthy nutrients, minerals, and fiber and high in calories, salt, and preservatives.

Here are four reasons why parents should reconsider food choices in children: minimizing or even trying to avoid the junky food kids commonly consume.

1. Junk Food Is A Leading Cause Of Childhood Obesity

According to the U.S. Centers for Disease Control and Prevention, approximately 1 in 5 American children are obese. Consumption of high-calorie junk food plays a crucial role in kids being overweight.

2. Eating Junk Food Is Linked To Poorer Academic Performance

Children’s diets directly impact cognitive function and academic performance. Junk food spikes and crashes blood sugar levels. This affects their concentration, memory, and ability to think clearly.

One study found higher-than-average fast-food consumption was tied to lower test scores in reading and mathematics in U.S. 5^th graders. Another found that frequent fast-food consumption predicted lower academic performance in reading, math, and science by 8^th grade, even controlling for confounding factors. A large, systematic review that brought together dozens of studies found that lower intake of energy-dense, nutrient-poor food—i.e. less junk food—was linked to better academic outcomes.

3. Junk Food Consumption In Children Contributes To Higher Rates Of Adult Chronic Disease

When kids are fed junk food or watch their parents devour it regularly, these habits become deeply ingrained. The Standard American Diet—also called the “SAD”—sets the stage for earlier onset chronic disease, including heart disease, cancer, and metabolic syndrome.

Research shows that unhealthy childhood diet patterns are associated with adverse cardiometabolic profiles later in life. This includes higher levels of obesity, increased cholesterol, and insulin resistance which are precursors to coronary heart disease. Childhood obesity is linked to type 2 diabetes and certain types of cancers in adulthood. Insulin resistance and chronic inflammation are worsened by the poor dietary habits of childhood. When children remain obese as adults, this increases the risk of having a heart attack.

4. The High Sugar And Fat In Junk Food Can Cause Mood Swings, Anxiety, Depression, and Even Aggression

Children who consume a lot of junk food can experience significant fluctuations in mood and energy. This contributes to irritability, make it more difficult to manage stress, and can worsen mental health.

A systematic review found that junk food consumption increases the odds of psychological stress by 34%, depression by 62%, anxiety by 24%, and sleep dissatisfaction by 17%. Junk food was also inversely related to happiness. Another study linked eating junk food frequently with symptoms of worry, depression, confusion, insomnia, anxiety, and aggression, including fighting and bullying.

For parents interested in reducing their kids’ junk food consumption, the first strategy is awareness of junk food’s dangers and the benefits of a healthy diet. Parents can make healthy foods more appealing by offering fruits, vegetables, nuts, and whole grains as snacks. Limiting the accessibility of junk food by keeping it out of the house is a good strategy. Stock the pantry with healthy options to ensure children have better choices when they get hungry.

Ultimately, parents must lead by example. When adults choose healthy foods, so do their children.