It can be so hard as parents to feed our kids healthy foods all the time, especially when they tend to gravitate towards ultra-processed foods that are tasty, convenient, and come in flashy packages. So what’s a parent to do?
Pediatrician and registered dietitian Natalie Muth, MD, talked about this tough reality that parents face on the American Academy of Pediatrics’ Healthy Children Podcast. She offered ways for parents to make small changes to improve the food environment and choices at home, since so much is out of our control once kids leave the house.
What counts as ultra-processed foods?
Ultra-processed foods are foods that have been changed significantly from their whole form to become more convenient to grab — and to taste sweeter, saltier, or more appealing so that people want to eat more and more of them. They have long ingredient lists (usually more than five ingredients) that include added sugars, excessive salt, and chemicals like artificial flavors and preservatives.
Dr. Muth reminded parents that there’s a multi-billion dollar industry pushing ultra-processed foods onto kids and families — so it’s really not parents’ fault that their kids tend to love those foods or that they’re often easier and cheaper to buy.
How do ultra-processed foods harm kids’ health?
Eating too much added sugar (which can come in dozens of different forms) can lead to obesity, diabetes, and other health risks that come with those conditions. Scientists are continually studying the effects of all of the other chemicals found in processed foods, but research has shown that consumption of ultra-processed foods is linked to higher risk of anxiety, depression, certain cancers, heart disease, and premature death.
How can parents avoid ultra-processed foods?
Ultra-processed foods are everywhere, and they’re just so convenient when you’re short on time. Plus, they’re sugary and salty and appealing to kids. Those factors can make it really tricky to avoid ultra-processed foods all of the time. Dr. Muth assured parents that they don’t need to cut out all ultra-processed foods, but simply try to cut down consumption of them in small ways.
The bottom line is that when your kids are eating ultra-processed foods, they’re not eating the healthy, whole, nutrient-rich foods that their growing bodies need. So any amount of ultra-processed food (or drink) that you can replace with a whole food is a major win!
Here are some realistic tips for busy parents looking to cut back on ultra-processed foods:
- Shift the focus to getting more whole foods like fruits and vegetables into your family’s weekly routine. Fruits and vegetables can make great snacks, if you plan ahead a little more.
- Do some food prep on the weekends to make it easier for everyone to grab healthy options throughout the week. (Cut up veggies, divide fruit into individual servings, boil some eggs, put together a trail mix, etc.)
- Go ahead and buy frozen or canned vegetables for convenience — they have about the same nutritional value, but are easier and quicker to prepare. (If they’re salted, you can rinse off some of the excess salt before cooking.)
- When you do need to buy packaged snacks, compare the ingredients and nutrition labels, and go for the ones that have more fiber, less added sugar, and fewer ingredients that you can’t pronounce. They will be significantly healthier.
“It’s the industry’s fault that we’re in the situation we’re in,” Dr. Muth reiterated. It’s just about “doing the best you can. Make one small change to try to have one more fruit or vegetable in your day or at your home, and one less processed snack that you purchase, and that little change can go a long way.”
Just like most parenting success stories, teaching healthy eating habits takes a lot of time and patience. Rather than obsess over every bag of chips or birthday party junk food haul, focus on the positive changes that you are making to bring nutritional foods into your home when possible. Your efforts will make a difference in the long run!
