Balancing healthy eating and processed foods for kids

Nutrition4Kids

Not All processed foods are harmful, but some are linked to obesity and heart disease [subtitle]

By Elizabeth M. Ward, MS, RDN and Kathleen Zelman, RDN

In this episode of Nutrition4Kids Podcasts[sc1], host Kathleen Zelman dives into the complexities of balancing healthy eating and processed foods for kids with guest Elizabeth Ward, a nutrition expert, registered dietician, and mother of three. The episode highlights the alarming fact that 50-60% of daily calories come from ultra-processed foods, which are often linked to chronic health issues like obesity[sc2]and heart disease. Ward helps clear up the confusion around what qualifies as "processed" foods, emphasizing that not all processed foods are harmful. For example, milk and bread are processed to varying degrees but offer essential nutrients.

Understanding processed foods and their nutritional value

Ward discusses the dangers of demonizing all processed foods, pointing out that many processed items, like fortified cereals and whole wheat bread[sc3], are vital sources of nutrients. She advises parents to focus on the nutritional value of foods rather than getting caught up in their processing levels. Kathleen and Elizabeth also explore practical strategies for balancing kids' desires for unhealthy snacks with healthier options, stressing the importance of moderation and education. Ward emphasizes that parents should control their child’s early exposure to ultra-processed foods[sc4]while teaching them about balance as they grow.

Practical tips for healthier meals and snacks

The episode is packed with tips on preparing healthier alternatives at home, from making homemade chicken nuggets to using store-bought dough for pizza. Ward encourages parents to make small, manageable changes to promote healthier eating habits in their children, helping them develop a long-term relationship with nutritious foods.

Smart choices and long-term healthy eating habits

The episode offers some excellent takeaways for parents on balancing processed foods and creating nutritious meals for children. It touches on many key points, such as sneaking in veggies with mac and cheese, being smart about label reading, understanding additives like ascorbic acid (Vitamin C[sc5]), and challenging the myth of "clean eating."

The advice Elizabeth offers is about choosing wisely and incorporating nutritious options like frozen vegetables[sc6], whole grains, and treating snacks[sc7]as "mini meals" instead of indulgences. She emphasizes setting a good example as parents, modeling positive behaviors, [sc8]and creating healthy household environments crucial for forming long-term habits.

Key takeaways

Nutrients of foods are more important than processing.

Processing is a spectrum, many foods need to be processed to be edible – like wheat.

Processing is not a bad thing, it allows foods to sit on grocery shelves, be more nutritious and more.

Clean eating is a trendy term, it doesn’t mean anything according to label standards.

Overall dietary patterns are what really matter most.

Avoid ultra processed foods that are loaded with sugar, saturated fat, salt and low in fiber and nutrients.

[sc1]Link

[sc2]Link

https://nutrition4kids.com/articles/when-youre-overweight-as-a-child-scary-facts-and-some-suggestions/

[sc3]link to

https://nutrition4kids.com/articles/6-hacks-for-buying-healthy-breads-cereals-and-pasta/

[sc4]link to

https://nutrition4kids.com/articles/the-impact-of-processed-foods-on-our-health-and-well-being/

[sc5]link to

https://nutrition4kids.com/articles/what-vitamins-and-minerals-do-and-where-to-get-them-quick-answers/

[sc6]link to

https://nutrition4kids.com/articles/6-hacks-and-tips-on-shopping-for-fruits-and-vegetables/

[sc7]link to

https://nutrition4kids.com/articles/smart-choices-22-healthy-after-school-snacks/

[sc8]link to

[sc8]https://nutrition4kids.com/articles/show-your-kids-how-to-eat-and-act-let-them-follow-your-good-example-be-your-best-self-your-kids-follow-their-role-models/

Visit our website, Nutrition4Kids.com, for lots of information, articles and videos to help you promote well being for your family. We hope you’ll join us, give our podcast a favorable rating, tell your friends about what Nutrition4Kids has to offer, and share on social media.