Effects of Ultra-Processed Foods on Kids and What Parents Can Do
By Joy Akey, Family & Consumer Sciences, Golden Plains Area
Soft drinks, sweetened cereal, hot dogs, packaged snacks, boxed macaroni and cheese, and fast food are all examples of ultra processed foods (UPFs). These foods contain very few whole food ingredients and use ingredients not found in a home kitchen. Examples include emulsifiers like hydrogenated oils, sweeteners like high fructose corn syrup, preservatives, and artificial colors and flavors.
UPFs are readily available, can be stored for a long time, and are extremely appealing to our taste buds. They are also typically low in nutritional value and can be high in unhealthy fats, sodium, and sugar. Eating UPFs on a regular basis has been correlated with health problems such as obesity, diabetes, heart disease, cancer, and inflammatory bowel diseases. UPFs can also harm the gut microbiome which can negatively affect our immune system and how well our body converts food into energy. This damage occurs because heavy processing changes a food’s chemical and physical properties and the way our bodies digest those foods.
UPFs also tend to have more calories than whole foods. On average, UPFs have about 378 calories per 100 grams compared to whole foods like fruits and vegetables at around 68 calories per 100 grams.
In the United States, about 70% of calories children consume are from UPFs. This increases their risk for obesity and diabetes now and later in life. It can also lead to high cholesterol, triglycerides, and blood pressure. Brain development, brain function, and emotional health can be affected too.
Ultra processed foods are quick and convenient for today’s busy, on-the-go schedules, but small intentional changes over time can help kids and the entire family build long term food habits that support overall health.
What can parents and caregivers do?
- Limit buying pop, chips and other UPFs. Instead, keep healthy choices at home such as carrots, apples, nuts, and milk. When healthy foods are available, kids (as well as adults!) will be more likely to choose them.
- Read food labels before you buy. Look for foods with few ingredients and ones you recognize and can pronounce.
- Plan meals ahead of time and cook more meals at home using less processed foods. This saves money and helps reduce food waste too.
- Replace sugary drinks with water. Add sliced lemons, limes, cucumbers, or berries for different flavors. Let kids choose their favorite mix.
- Use frozen or canned fruits and vegetables when fresh ones are not available or cost too much. Choose options without added sugar or salt.
- Choose whole grains, such as whole wheat bread, instead of processed grains like white bread. Look for the word “whole” (whole wheat, whole oats, whole grain) as the first ingredient on the label.
- Make homemade versions of favorite processed foods, like baked sweet potato chips, healthy muffins, or salad dressings.
- Be a good role model. Choose healthier foods when eating out, like a salad instead of fries or unsweetened tea instead of pop or lemonade.
- Be kind to yourself. If there are days you need to use ultra-processed foods to get a meal on the table, it is okay. Add fruits, vegetables, or low-fat dairy to the meal to increase nutrition.
Let’s talk
Talk with your child about the importance of eating healthy foods for our bodies. Try not to refer to food as “good” or “bad”, explain how all foods can fit into a healthy eating pattern. We just try to make sure we regularly choose healthy options. Take turns naming examples of healthy foods with your child. Explain that healthy food gives us fuel, vitamins, minerals, and other nutrients so we can run, play, think and grow. When we do not get enough healthy food, it can make us feel tired, grumpy, and even get sick more often.
Recipe for health
Baked chicken fingers
Instead of going through the drive through for chicken fingers, have your kids help you make this healthier version.
Ingredients
- 2 1/2 lbs. boneless chicken breasts
- ¼ cup nonfat plain yogurt
- ¼ cup water
- ¼ tsp salt
- ¼ tsp ground black pepper
- Nonstick cooking spray
- 2 cups Italian seasoned breadcrumbs
- ½ cup Parmesan cheese, grated
Directions
- Preheat oven to 400̊ F. Lightly coat a baking sheet with non-stick cooking spray.
- Wash your hands and work surfaces with soap and water.
- Cut chicken into 1” wide strips. Then wash your hands, utensils and work surfaces with soap and water once again.
- Combine yogurt, water, salt, and pepper in a large mixing bowl. Add chicken strips to yogurt mixture and toss together until chicken is well coated.
- Put Parmesan cheese and breadcrumbs into a large plastic bag. Add 3 to 4 chicken strips at a time. Seal and shake gently until chicken pieces are well coated.
- Place chicken strips on the baking sheet about ½ inch apart in a single layer. Do not overcrowd. Spray strips with cooking spray and bake for 15-20 minutes.
- Serve with warm tomato sauce or other dip of choice.