Ultra-processed packaged foods are pervasive in the American diet, and experts are warning of the potential impact.
Recent studies show that 60% of Americans’ daily calorie intake comes from ultra-processed foods (UPF).
A study published by the BMJ found that UPF exposure is associated with 32 poor health conditions, including mental, respiratory, cardiovascular, gastrointestinal, and metabolic complications.
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Associated conditions include cancer, heart disease, metabolic syndrome, nonalcoholic fatty liver disease, and type 2 diabetes.
The American diet is 60% ultra-processed, but registered dietitian Ilana Muhlstein warned that American children are consuming even more than that.
“For children, it’s actually over 70%,” a Los Angeles-based expert told FOX News Digital. “It’s really wild when you think about it.”
“What we eat determines how our cells function and how our organs function. And we are seeing a significant decline in mental health and well-being. ”
Mulstein explained that people are not getting the vitamins, minerals and healthy fat sources that previous generations did.
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Instead, today’s children are consuming “a lot of fat” from ultra-processed seed oils, fried foods and sweet foods, she says.
“We’re actually seeing that this next generation may be the first to live shorter lives than their parents due to nutritional and lifestyle factors,” Muhlstein said.
Muhlstein, who teaches a children’s nutrition course called “Cultivating Balanced Eating,” says research shows that feeding children nutritious meals improves their mental health, behavior and academic performance. He pointed out that
Mulstein pointed out that 0% ultra-processed foods does not have to be the goal, as that is likely unrealistic.
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“But if kids are currently eating about 70% ultra-processed foods and only 30% of their calories come from whole foods, the goal would be to reverse that.”
A nutritionist advised parents to follow the “80/20 rule” when feeding their children. This would include 80% whole foods such as eggs, fish, meat, fruit and vegetables, and 20% less nutritious foods such as chips. cookies and ice cream.
healthier alternatives for kids
Muhlstein listed some alternatives to ultra-processed foods that are popular with children.
This includes using marinara sauce instead of ketchup on foods like chicken nuggets and fries.
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“[Marinara]has fewer ingredients and a lot less sugar,” she says. “You can actually see the tomato chunks and the basil, but it’s probably made with olive oil or another healthy oil and salt.”
“It’s still creamy, it’s still red, it’s delicious, and we’re one step closer to reducing processing.”
For popular processed foods like chicken nuggets, which have been “mixed together and mechanically separated,” Mulstein suggests switching to chicken strips and gradually moving toward baking rather than frying. did.
Even when it comes to barbecue, experts recommended a simple, healthy decision to choose a burger over a hot dog.
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“Hot dogs are typically made with nitrites and nitrates,” she warned. “In fact, there’s amazing research showing that they increase the risk of certain cancers.”
“If you can turn a hot dog into a hamburger, it’s usually just ground beef with seasoning added,” the expert continued. “This is already a great step in the right direction of reducing overall processing volume.”
Muehlstein encouraged parents to take these transitions “one step at a time” and “really enjoy” the experience to improve their child’s behavior.
She warned that failing to address children’s eating habits and thinking that they “may outgrow them” could have long-term effects.
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“If we don’t expose our children to tastes and textures other than chicken nuggets, sugary yogurt, french fries, hot dogs, and pizza, they are likely to develop better palates and healthier relationships with food in the future. would be very low.”
Experts recommended sitting down to eat meals as a family, noting that it was one of the most “well-researched” ways to reduce eating disorders.
This includes turning off the TV and electronic devices during dinner, she said, as studies have shown that watching TV during meals can lead to increased UPF consumption.
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“Eating just three to five meals a week as a family can lower your risk of eating disorders,” she says. “It’s been (proven) to lead to healthy, positive relationships around food, especially if you can keep the conversation casual… You can keep the conversation somewhat positive.”
“This is a great way to strengthen family bonding and for children to see their parents eating healthy meals so everyone eats more and reduces mindless snacking.”