My children just want to eat processed food. How to make them eat a healthier and more diverse diet?

If it seems that your child’s diet consists entirely of breakfast flakes, chicken self -tongues and snacks that survived the apocalypse, you are not alone.

Processed food is a place for many children, and for some they are the only dishes that they will eat.

Here’s why – and what can you do about it.

Processed food and their spread in diets for children

Processed food is all foods changed from the natural state.

While some food processing is beneficial-as pasteurizing milk to kill bacteria that make parents concern, ultra-processed foods that employ industrial methods to raise the taste of taste, texture and shelf life by adding sugar, salt, fats and artificial flavors, colors and preservatives.

Parents know very well processed dishes-fast and junk dishes that children love. But others hide in view, hidden as “robust” comfortable dishes, such as flavored yogurt and muffins.

Ultra-processed food offers low for load capacity, therefore dietary guidelines recommend Limiting them. But these “discretionary food” makeup One third of everyday energy consumption for Australian children.

Why do children consider processed food so attractive?

Basic biology

Ultra-processed food is designed as addictive, with an additional system of prizes for children, salt and activating fat for children, releasing chemicals.

Evolution has Hardwidured Humans To look for natural foods wealthy in sugar and fat-physiological reference, our ancestors of the hunter-gather to avoid hunger.

Closing food

One in two children will experience the fussy phase of food – another survival reaction inherited from our ancestors, who avoided toxins, developing reluctance to unknown and bitter dishes.

Courageous eaters also favor ultra-processed dishes, such as chicken self-tongues, fries and breakfast flakes, because they are known and not threatening, often beige as milk and the first indefinite food for children. Plus their sneakers do not overwhelm the developing taste buds.

Pester power

From insidious ads on YouTube to supermarket displays at the level of eye, children are constantly exposed to marketing, which makes them want ultra-processed food.

How processed foods affect children’s health

Ultra processed food can affect children’s health in many ways, contributing to:

• nutritional deficiencies. Children filling ultra -processed foods are less likely to eat vegetables, fruits, whole grains and lean meat, producing a diet without fiber and other key nutrients needed for growth and development

• childhood obesity. Ultra processed food has high calories, unhealthy sugars, salt and fat and often do not have a portion control, promoting overeating

• Increased risk of diseases. Long-term excessive consumption of ultra-processed food is associated with a higher risk of developing a number of chronic diseases, including heart disease, type 2 diabetes and cancer.

Unhealthy eating habits can be arduous to break, but positive changes in diet and lifestyle – even later in childhood – can reverse these negative health effects.

Learning tips on healthier eating habits

1. Eat together

Family meals allow you to do it model Hearty eating. Sit together at the table, share the same meal and put the devices so that everyone’s attention is on food.

2. Carefully introduce food

Tests It shows that children need eight to ten exhibitions before they eagerly eat up-to-date dishes. Therefore, offer them regularly, encourage tasting and do not press them to eat.

Although it is tempting, avoid offering dessert as a reward for trying something robust. Using treats as a prize increases children’s preferences for unhealthy dishes.

Children more often try up-to-date dishes when they are hungry, so avoid one to one to best two hours before meals.

3. Enter the diversity with your favorite family

Children are More open to try new dishes When there is something friend on the plate.

Thus, they improve the family’s favorites by changing ingredients, such as the employ of lentils instead of beef in bologanin or baking carrots for “orange chippie”. Essential vegetables in sauces also expand diets for children without overwhelming them.

4. Food fun

Kids Reply positively When robust products are presented in a amusing way, so they cover different colors, textures and shapes on the plate to interest them.

Changing the location of meals – and enjoying the outdoor picnic from time to time – this is another plain way for the meals to seem unique and fun.

5. Teach children about learning food

Teaching children in A way suitable for age About the food we eat, promotes healthier foodSo:

• Encourage children to grow herbs and vegetables to understand where robust food comes from: adolescent children can collect products; Older children can plant and trim

• Regularly visit Greengrocer, Fishmonger and Butcher so that children can see and discover robust food on offer

• Talk to the toddlers about food in the field of energy: “Eating whole grains helps to play longer”

• Share amusing facts with older children: “Fish has a special type of fat called Omega-3, which makes us smarter.”

6. engage children in cooking

Speech children robust meals, engaging them in the preparation of food. Let them choose recipes and take tasks suitable for age, such as mixing and chopping.

When the children lend a hand to make a meal, they feel proud of their effort and tests It shows that they will more often try what they have created.

It requires two months To create a habit, so expect resistance along the way. But with perseverance, we can change the love of children for processed foods for healthier choices, helping them determine robust eating habits for life.

Nick Fuller is the author Health parents, healthy children – Six steps to complete family well -being.