The ultra-processed foods have acquired a significant presence in the American diet, representing approximately 60% of daily caloric intake. These types of foods, which include products such as snacks, sugary drinks and fast foods, are the subject of growing concern due to their association with various health problems.
A study published in the journal B.M.J. points out that the consumption of ultra-processed foods is related to 32 adverse health effects, ranging from cardiovascular problems to metabolic complications, according to research published in 2023 in said magazine.
Conditions that can result from a high intake of these foods include cancer, heart disease, metabolic syndrome, non-alcoholic fatty liver disease, and type 2 diabetes. Additionally, childhood obesity, a growing problem in USAhas also been linked to the consumption of ultra-processed products, contributing to growing concern among public health experts, according to data from the Centers for Disease Control and Prevention.
The impact of diet on children is especially alarming. Registered Nutritionist Ilana Muhlstein has stated that more than 70% of American children’s diet consists of processed foods. According to Muhlsteinthis trend translates into a decrease in nutritional quality, which affects not only the physical health of minors, but also their mental well-being and academic performance, as she herself pointed out in an interview with FoxNews.
Muhlstein highlights that today’s children ingest a disproportionate amount of fats from ultra-processed seed oils, fried and sugary foods. This diet has raised concerns that the current generation may have a shorter life expectancy than their parents, a phenomenon unprecedented in recent history, according to a study by Harvard School of Public Health. The lack of vitamins and minerals, essential for proper development, has become common among minors in USAwhich exacerbates the problem, according to the American Academy of Pediatrics.
Various studies have shown that providing children with a balanced, nutrient-rich diet can improve their mental health and behavior. An investigation published in the journal Nutrients indicates that adequate intake of whole foods is correlated with better cognitive function and lower risk of behavioral disorders in children, as documented in 2023.
To address excessive consumption of ultra-processed foods, Muhlstein suggests that parents adopt the 80/20 rule when feeding their children. This implies that 80% of the foods they consume should be whole grains, such as fruits, vegetables, lean proteins and whole grains, while 20% can include less nutritious foods, according to their recommendation in Fox News. This approach is considered more realistic and sustainable in the long term.
In terms of healthier alternatives, Muhlstein recommends replacing ultra-processed products with less processed options. For example, use marinara sauce instead of ketchup, since the former has fewer ingredients and less sugar, as she indicated in her tips. Plus, swapping out ultra-processed chicken nuggets for baked chicken strips can be a positive step toward a healthier diet.
The act of sitting down to eat as a family has also been identified as an effective strategy to improve eating habits. According to various studies, sharing at least three family meals a week can reduce the risk of developing eating disorders and promote a positive relationship with food, according to what has been documented in the Journal of Nutrition Education and Behavior. During these meals, it is recommended to turn off electronic devices, since exposure to television while eating has been associated with greater consumption of ultra-processed foods, according to research published in the American Journal of Clinical Nutrition.
The challenge of improving children’s eating habits is not only a matter of personal choice, but is also influenced by the environment in which they develop. Exposing children to a variety of flavors and textures, rather than limiting their diet to ultra-processed products, is crucial for the development of a healthy palate and an appropriate relationship with food, as indicated in studies of Pediatrics.