What’s wrong with my kids eating processed foods?
Nothing – if it’s done in moderation. It’s not necessary to eliminate processed foods completely, in fact it would be almost impossible to do so. But here are 5 reasons why you want to avoid processed foods as much as you can:
1. Salt (sodium)
Salt is a fabulous preservative, which is why people have used it for thousands of years. We used to think of only TV dinners and canned soup being high in salt. But now we find lots of sodium in kids’ snacks like Goldfish crackers and Pirate’s Booty, boxed macaroni and cheese, ketchup, and bread, to name a few.
Why is this a problem? Too much salt can be hard on children’s kidneys. In addition, it can create a habit of preferring salty foods. This is hard to break, and children who continue this as adults are at risk for heart disease.
2. Sugar
When fat was declared “evil” in the 80’s, food companies started taking some of the fat out of their foods and replacing it with sugar. Even though we now know that some fats are healthy for us, and a high-sugar diet is harmful, manufacturers still add sugar in a surprising variety of processed foods.
Examples include pasta sauce, kids’ yogurt, granola bars, dried fruit, applesauce, and juice. All of these have sugar added above and beyond what would be found naturally.
Why is this a problem? Too much sugar often means a child is eating too many calories overall – which can lead to excess weight and obesity. Kids who grow up preferring sweet foods develop a habit that can continue into adulthood.
When you’re reading labels, many words can mean sugar. So watch out for terms like “cane sugar”, “cane syrup”, “honey”, “brown rice syrup”, “fructose”, “high fructose corn syrup”, and “corn syrup.”
3. Chemical-sounding ingredients
Nitrates, potassium bromate, propyl paraben, butylated hydroxyanisole (BHA). Sound like chemicals used in high school chemistry? They are also common food additives in the US, found in processed meats like ham and pepperoni, bread, tortillas, and chips.
Research studies have linked them with harmful health effects and most of them are banned in other countries. But we still need more research for food additives like these to be banned in the US. Until then, you should try to avoid them as much as possible.
4. Low fiber
A diet high in processed foods is usually low in fiber. For processed grain products, read the label and make sure it says “made with whole grain.” This applies to bread, crackers (like Wasa or Triscuits), tortillas, and pita bread. (FYI “wheat flour” does not mean the food is whole grain).
Why is this a problem? We all know fiber helps prevent and treat constipation. Hence, lack of it can be a real concern in children where constipation can lead to decreased appetite, leaking stool, and embarrassment. And when you get your kids used to preferring whole grains, you are setting them up for a lifetime of healthy eating.
5. Limits vitamins/minerals
When your child eats a lot of processed foods, it’s likely they are not getting the recommended amount of fruits and vegetables (see choosemyplate.gov for serving sizes for kids).
There’s a reason we’re told to “eat the rainbow”; there are nutrients found in colorful fruits and vegetables that keep us healthy. Some vitamins, like beta-carotene, don’t have the same effect when added to processed foods. So you’re better off offering your child plenty of brightly colored fruits and vegetables for snacks.
Processed foods have a place in everyone’s diet, but your family will be healthier if you eat less of them. We’ll be posting some healthier options to swap processed foods for more “real” foods, so stay tuned.
How does your family avoid processed foods? Let us know in the comments!