\n\u201cdiscretionary foods\u201d make up<\/a> one-third of Aussie kids\u2019 daily energy intake.<\/p>\n
Why do kids find processed foods so appealing?<\/p>\n
Basic biology<\/strong><\/p>\n Ultra-processed foods are engineered to be addictive, with their added sugar, salt and fat activating kids\u2019 brains\u2019 reward system, releasing feelgood chemicals.<\/p>\n Evolution has hardwired humans<\/a> to seek natural sugar- and fat-rich foods \u2013 a physiological response our hunter-gatherer ancestors developed to avoid starvation.<\/p>\n Food fussiness<\/strong><\/p>\n One in two kids will experience a fussy eating phase \u2013 another survival response inherited from our ancestors<\/a>, who avoided toxins by developing an aversion to unfamiliar and bitter foods.<\/p>\n Fussy eaters also favour ultra-processed foods, such as chicken nuggets, chips and breakfast cereals, because they\u2019re familiar and non-threatening, often beige like breastmilk and kids\u2019 first solid foods. Plus their blander flavours don\u2019t overwhelm developing tastebuds.<\/p>\n Pester power<\/strong><\/p>\n From sneaky YouTube ads to eye-level supermarket displays, kids are incessantly exposed to marketing that makes them crave \u2013 and demand \u2013 ultra-processed foods.<\/p>\n How processed foods impact kids\u2019 health<\/p>\n Ultra-processed foods can impact kids\u2019 health in a range of ways, contributing to:<\/p>\n nutritional deficiencies<\/a>. Kids filling up on ultra-processed foods are less likely to eat vegetables, fruits, whole grains and lean meats, producing a diet lacking in fibre and other key nutrients needed for growth and development<\/p>\n<\/li>\n childhood obesity<\/a>. Ultra-processed foods are high in calories, unhealthy sugars, salt and fat, and often lack portion control, promoting overeating<\/a><\/p>\n<\/li>\n increased risk of diseases<\/a>. Long-term overconsumption of ultra-processed foods is linked with a higher risk of developing a range of chronic diseases, including heart disease, type 2 diabetes and cancer.<\/p>\n<\/li>\n<\/ul>\n Unhealthy eating habits can be hard to break, but positive diet and lifestyle changes \u2013 even later in childhood \u2013 can reverse these negative health effects.<\/p>\n Science-based tips for healthier eating habits<\/p>\n 1. Eat together<\/strong><\/p>\n Family mealtimes allow you to model<\/a> healthy eating. Sit together around the table, share the same meal, and put devices away so everyone\u2019s attention is on eating.<\/p>\n 2. Introduce foods carefully<\/strong><\/p>\n Research<\/a> shows kids need eight to ten exposures before they willingly eat new foods. So offer them regularly, encourage tasting and don\u2019t pressure them to eat.<\/p>\n While it\u2019s tempting, avoid offering dessert as a reward for trying something healthy. Using treats as a reward increases kids\u2019 preference<\/a> for unhealthy foods.<\/p>\n Kids are also more likely to try new foods when they\u2019re hungry, so avoid snacks one to preferably two hours before mealtimes.<\/p>\n 3. Introduce variety to family favourites<\/strong><\/p>\n Children are more open to trying new foods<\/a> when there\u2019s something familiar on their plate. <\/p>\n So, tweak family favourites by swapping ingredients, such as using lentils instead of beef in bolognese or roasting carrots to make \u201corange chippies\u201d. Grating veggies into sauces also expands kids\u2019 diets without overwhelming them.<\/p>\n 4. Make food fun<\/strong><\/p>\n Children respond positively<\/a> when healthy foods are presented in fun ways, so include different colours, textures and shapes on their plate to hold their interest.<\/p>\n Changing meal locations \u2013 and enjoying an occasional outdoor picnic \u2013 is another simple way to make mealtimes feel special and fun.<\/p>\n Changing where you eat can make meals fun. 5. Teach kids about the science of food<\/strong><\/p>\n Teaching children in an age-appropriate way<\/a> about the foods we eat promotes healthier eating<\/a>, so:<\/p>\n encourage kids to grow herbs and veggies so they understand where healthy food comes from: toddlers can harvest produce; older kids can plant and prune<\/p>\n<\/li>\n visit the greengrocer, fishmonger and butcher regularly so kids can see and explore the healthy foods on offer<\/p>\n<\/li>\n talk to toddlers about food in energy terms: \u201ceating wholegrain toast helps you play longer\u201d<\/p>\n<\/li>\n share fun facts with older kids: \u201cfish has a special type of fat called omega-3 that makes us smarter\u201d.<\/p>\n<\/li>\n<\/ul>\n 6. Involve kids in cooking<\/strong><\/p>\n Spark kids\u2019 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. <\/p>\n When kids help make a meal, they feel proud of their effort, and research<\/a> shows they\u2019re more likely to try what they\u2019ve created.<\/p>\n\n
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