If it feels like your child’s diet consists entirely of breakfast cereal, chicken nuggets and snacks that’d outlast the apocalypse, you’re not alone.
Processed foods are the go-to for many kids, and for some, they’re the only foods they’ll eat.
Here’s why -- and what you can do about it.
Processed foods and their prevalence in kids’ diets
Processed foods are any foods altered from their natural state.
While some food processing is beneficial -- such as pasteurizing milk to kill bacteria -- the ones that cause parents concern are ultra-processed foods, which use industrial methods to enhance flavour, texture and shelf life by adding sugars, salt, fats and artificial flavours, colours, and preservatives.
Parents know some ultra-processed foods all too well -- they’re the fast and junk foods kids love. But others hide in plain sight, disguised as “healthy” convenience foods.
Ultra-processed foods offer low-to-no nutrition, which is why dietary guidelines recommend limiting them.
Why do kids find processed foods so appealing?
Ultra-processed foods are engineered to be addictive, with their added sugar, salt, and fat activating kids’ brains’ reward system, releasing “feel good” chemicals.
Evolution has hardwired humans to seek natural sugar- and fat-rich foods -- a physiological response our hunter-gatherer ancestors developed to avoid starvation.
One in two kids will experience a fussy eating phase -- another survival response inherited from our ancestors, who avoided toxins by developing an aversion to unfamiliar and bitter foods.
Fussy eaters also favour ultra-processed foods, such as chicken nuggets, chips, and breakfast cereals, because they’re familiar and non-threatening. Plus their blander flavours don’t overwhelm developing taste buds.
From sneaky YouTube ads to eye-level supermarket displays, kids are incessantly exposed to marketing that makes them crave -- and demand -- ultra-processed foods.
How processed foods impact kids’ health
Ultra-processed foods can impact kids’ health in a range of ways, contributing to:
Unhealthy eating habits can be hard to break, but positive diet and lifestyle changes -- even later in childhood -- can reverse these negative health effects.
Science-based tips for healthier eating habits
1. Eat together
Family mealtimes allow you to model healthy eating. Sit together around the table, share the same meal, and put devices away so everyone’s attention is on eating.
2. Introduce foods carefully
Research shows kids need eight to 10 exposures before they willingly eat new foods. So offer them regularly, encourage tasting, and don’t pressure them to eat.
While it’s tempting, avoid offering dessert as a reward for trying something healthy. Using treats as a reward increases kids’ preference for unhealthy foods.
Kids are also more likely to try new foods when they’re hungry, so avoid snacks one to preferably two hours before mealtimes.
3. Introduce variety to family favourites
Children are more open to trying new foods when there’s something familiar on their plate.
So, tweak family favourites by swapping ingredients. Grating veggies into sauces and curries also expands kids’ diets without overwhelming them.
4. Make food fun
Children respond positively when healthy foods are presented in fun ways, so include different colours, textures, and shapes on their plate to hold their interest.
Changing meal locations -- and enjoying an occasional outdoor picnic -- is another simple way to make mealtimes feel special and fun.
5. Teach kids about the science of food
Teaching children in an age-appropriate way about the foods we eat promotes healthier eating, so:
6. Involve kids in cooking
Spark kids’ interest in healthy meals by involving them in food preparation. Let them choose recipes and take on age-appropriate tasks such as mixing and chopping.
When kids help make a meal, they feel proud of their effort, and research shows they’re more likely to try what they’ve created.
It takes about two months to form a habit, so expect resistance along the way.
But with perseverance, we can shift kids’ love of processed foods toward healthier choices, helping them establish healthy eating habits for life.
Nick Fuller is Clinical Trials Director, Department of Endocrinology, RPA Hospital, University of Sydney. A version of this article first appeared in The Conversation and is being reprinted under special arrangement.
