When I tell parents I don’t feed my kids ham or bacon, the reaction is often surprise — followed quickly by curiosity.
The truth is, I used to be that mum too. You know, the one who gave ham sandwiches because it was “the only meat my child would eat.” But as a paediatric dietitian, I knew I had to look more closely at the evidence. And what I found was eye-opening.
Ham and bacon may be convenient, but they’re not doing our kids any favours — from a kids nutrition perspective, from a palate development perspective, or from an ethical one.
Let’s take a closer look.
❌ The Problem with Ham, Bacon and Processed Meats
Ham and bacon are processed meats, which means they’ve been preserved through curing, salting, smoking, or chemical additives — and they come with a whole list of concerns:
1. They’re packed with salt
Just two slices of ham can contain over 500mg of sodium — that’s more than a third of the daily recommended maximum for kids (1,000mg/day). Excess salt burdens young kidneys and sets children up to crave salty, ultra-flavoured foods.
2. They contain nitrates and nitrites
These preservatives give processed meats their pink colour and long shelf life — but they’ve been linked to gut health concerns and, in large amounts over time, increased cancer risk in adults.
3. They displace healthier options
When ham becomes the go-to lunch meat, it pushes out healthier wholefoods like hummus, legumes, and eggs — foods that actually offer fibre, iron, and antioxidants.
4. They teach kids to prefer salty foods
From a behavioural perspective, repeated exposure to highly flavoured, salty processed meats can train kids to reject more subtly flavoured, natural foods.
5. They’re produced in unethical ways
Most supermarket ham and bacon comes from factory-farmed pigs, often raised in overcrowded and inhumane conditions. As a parent who cares about animals and sustainability, that just doesn’t sit right with me.
💭 “But it’s the only meat my child will eat…”
I hear this often from parents dealing with fussy eaters, and I completely understand. But here’s the thing: every time we serve ham or bacon because it’s “safe,” we’re reinforcing the very preference we’re trying to move away from.
If your child is used to salty, processed meats, their taste buds need time and repeated exposure to healthier alternatives. The good news? With consistency, this change is absolutely possible.
💡 Better Options That Still Provide Iron
Iron is one of the most common concerns when reducing red meat in a child’s diet — especially during the early years when iron needs are high. But the truth is, processed meats aren’t even the best source of iron.
Let’s compare:
🩸 Iron Content of Common Kids Foods (per 100g)
Ham (average) 0.8 mg
Bacon 1.5 mg
Rotisserie chicken (leg meat) 1.2 mg
Edamame 2.3 mg
Egg (boiled) 1.8 mg
Hummus 2.5 mg
Baked beans (low salt) 1.9 mg
Dried chickpeas (cooked) 2.9 mg
Wholemeal bread 2.0 mg
Peanut butter 1.9 mg
WOWBUTTER (soy) 3.5 mg
Buddee (chickpea-based)~2.9 mg
🔍 Tip: Pairing plant-based iron sources with vitamin C-rich foods like strawberries, capsicum, or oranges triples the absorption.
As you can see, not only are plant-based foods like hummus, beans, and whole grains packed with iron — they also come with fibre, prebiotics, and no nasty additives.
👶 The Power of Whole Foods for Kids Nutrition
Let’s talk about kids nutrition for a moment.
If you’re trying to raise kids who love real food and grow up with a healthy relationship with eating, what you offer them regularly really matters.
Instead of processed meats, try:
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Hummus with veggie sticks or wholemeal crackers
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Mini baked beans on toast (opt for low salt or homemade)
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Hard-boiled eggs with fruit or veg
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Legume-packed patties or fritters
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Leftover roast chicken or shredded tofu
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Nut butters (age-appropriate) on wholemeal bread
These aren’t just swaps — they’re upgrades. They support your child’s gut health, immune system, and long-term health outcomes.
Need some inspiration? Check out my Healthy Recipes for Kids page.
👩⚕️ As a Paediatric Dietitian, Here’s My Take
Processed meats are easy — but they’re not harmless.
As a paediatric dietitian, I’m here to help you make informed choices that protect your child’s wellbeing. From nutritional value to ethical sourcing, I believe we owe it to our children to offer better.
Food is one of the greatest influences we have on their development, their microbiome, and their mindset.
👩🍳 How to Transition Away from Ham & Bacon (Even with Fussy Eaters)
Switching habits takes time — but here are some tips to make it easier:
1. Start slow
Begin by reducing the number of times a week your child eats ham or bacon. Swap once a week for hummus, then increase gradually.
2. Make swaps exciting
Involve your child in choosing new foods or snacks. Give them choice, make it fun. Try cutting veggies into fun shapes or using toothpicks for a fun change. .
3. Use your words
Frame the change as a positive: “We’re trying out some cool new lunchbox foods this week — can’t wait to see what you like!”
4. Keep exposure up
It takes many exposures for a child to accept a new food — don’t give up if they reject it the first few times. When they see you eating it, it makes all the difference to their acceptance long term.
🌍 What About the Environment?
Processed meats also have a much higher environmental footprint than legumes or eggs. By switching even a few meals a week to plant-based options, your family can make a powerful difference — for your child and the planet.
❤️ Final Thoughts
Ham and bacon are sold as kid-friendly staples — but they’re not aligned with healthy food for kids… in fact they have been in the media spotlight lately – for this exact reason!
With better nutrition, better ethics, and better long-term outcomes, foods like hummus, legumes, eggs, whole grains, and roast chicken come out on top — every time.
And no, your kids won’t miss out on iron. In fact, they might just gain a whole lot more: better gut health, stronger tastebuds, and a future free from ultra-processed cravings.
Karina
Paediatric Dietitian | Founder, Nourishing Kids
P.S. Need a guide on what to actually buy at the shops?
My Healthy Kids Supermarket Snack Guide helps parents decode food labels, avoid nasties, and confidently choose healthy supermarket options your kids will actually eat.
