Navigating Clean Eating and Processed Foods for Families: Not all processed foods are bad
Kathleen Zelman, MPH, RDN
Transcript to article of Nutrition4Kids podcast with Elizabeth Ward, MS, RDN.
Processed foods are a major part of the modern diet, making up 50-60% of the average person's daily calorie intake. This has raised concerns, especially about ultra-processed foods, which research has linked to obesity, heart disease, and other chronic conditions. Yet, not all processed foods are unhealthy, and with the right approach, families can make better food choices without feeling overwhelmed.
Nutrition expert Elizabeth Ward, MS, RDN, offers insights into how parents can navigate the clean eating trend and processed foods while fostering healthy habits for their kids.
Key Messages on Clean Eating and Processed Foods:
- Processed Foods Aren't the Enemy
- Processed foods are on as spectrum, from minimally processed to ultra-processed, and not all processed foods are bad.
- Debunking Myths About Grocery Shopping and Clean Eating
- Shopping the perimeter is a myth, there are lots of healthy options in the center aisles.
- "Clean eating" lacks a clear definition, it is a marketing term.
- Redefine snacks so they are nutritious mini meals, not treats
- Stock the pantry with healthier options and treat snacks as opportunities to fuel growth and development.
- Parents are role models.
- Parents should model healthy behaviors, such as balanced eating and meal-sharing, to instill lifelong habits in children.
Understanding Processed Foods: A Spectrum of Choices
The term "processed food" is often misunderstood. Processing exists on a spectrum, ranging from minimal to ultra-processed. For instance, plain milk is minimally processed, with Vitamins A and D added. So, they're classified as Category 1 in the NOVA food classification system, while chocolate milk, which contains added sugar and flavorings, falls into the ultra-processed Category 4.
Ward emphasizes that many processed foods provide essential nutrients and convenience. Fortified cereals, for example, are processed to include vitamins and minerals that are vital for children's growth. Baby carrots, often seen as a healthy snack, are another form of processing—they're peeled and shaped to make them more convenient.
However, ultra-processed items like chips and cookies, high in sugar, fat, and salt but low in nutrients, are less favorable. Parents should assess foods based on their overall nutritional value rather than their level of processing. Whole wheat bread and tofu are examples of ultra-processed foods that are nutrient-dense and beneficial.
Debunking Common Food Myths
Myth 1: Only Shop the Perimeter of the Grocery Store
The advice to stick to the store's perimeter, where fresh produce, dairy, and meats are typically located, is outdated. While these areas are essential, the aisles are home to nutrient-rich staples like whole grains, canned beans, and frozen vegetables. Ward advises parents to explore the entire store to find balanced, affordable options.
Myth 2: Clean Eating is Always Better
"Clean eating" is a term that sounds appealing but lacks a clear definition. It's often associated with avoiding processed foods, but as Ward explains, even fresh foods undergo some form of processing. For example, vitamin C, a natural preservative, is often added to enhance shelf life.
Rather than striving for a "clean" label, families should focus on balanced dietary patterns. Prioritizing nutrient-dense foods, whether processed or not, is more practical and beneficial.
Snacks: From Treats to Mini Meals
Snacks play a significant role in a child's diet, but are often treated as indulgences rather than nutritional opportunities. Ward encourages parents to rethink snacks as "mini meals" that provide essential nutrients for growth and energy.
Examples of healthy snacks include:
- Apple slices with peanut butter
- Smoothies blended with hidden greens like spinach
- Celery sticks with hummus or a low-sugar dip
On the other hand, "a handful of goldfish crackers and sugary juice isn't a snack to grow on—it's a treat," Ward explains. By offering more healthy snacks while limiting those indulgent snacks and making them just occasional treats, parents can teach kids to enjoy them in moderation.
The Power of Parental Influence
Parents are role models when it comes to food choices. Ward reminds us, "Kids are sponges. They absorb everything in their environment." Modeling healthy behaviors, such as eating balanced meals, choosing nutritious snacks, and sharing family meals, helps children develop lifelong habits.
For example, involving kids in meal preparation not only teaches them about healthy eating but also makes them more likely to try new foods. From washing vegetables to mixing batter, hands-on experience fosters curiosity and a positive relationship with food.
Practical Strategies for Healthy Eating
Ward offers actionable tips to help families balance nutrition and convenience:
- Shop Smart
- Explore the entire grocery store for a variety of nutritious options.
- Canned and frozen produce with minimal added ingredients are affordable alternatives to fresh items.
- Cook at Home
- Preparing meals at home gives parents control over ingredients. Get kids involved.
- Batch cooking can save time—make extra portions of soups, casseroles, or homemade pizza for future meals.
- Incorporate Stealth Nutrition
- Add pureed vegetables to popular dishes, like butternut squash in mac and cheese or grated zucchini in meatballs.
- Choose fortified foods, such as whole grain cereals, to fill nutritional gaps.
- Rethink Snacks
- Keep the pantry stocked with nutrient-dense options, such as nuts, whole-grain crackers, or yogurt.
- Avoid relying on sugary or salty packaged snacks as daily staples.
- Limit Treats at Home
- Make soda, chips, and candy occasional indulgences instead of everyday items.
- This approach teaches kids to appreciate treats without overindulging.
Balancing Convenience with Nutrition
For busy families, convenience is essential. Ward acknowledges that some processed foods, like fortified cereals, canned beans, and whole wheat bread, provide critical nutrients while saving time. These options are especially valuable for children and women at risk for iron-deficiency anemia, which can impact learning and energy.
When fresh produce is unavailable, frozen and canned alternatives are excellent choices. Look for products with low sodium or no added sugars to keep them healthy.
Building Lifelong Healthy Habits
Consistency and patience are key when introducing healthy eating habits to kids. Small, gradual changes can lead to significant long-term benefits. For instance, mixing whole foods with occasional treats teaches kids to enjoy variety while maintaining balance.
Sharing meals as a family reinforces these habits. Whether it's a quick breakfast or a leisurely dinner, sitting together creates an opportunity to model good eating behaviors, strengthen bonds, and teach table manners.
Conclusion: Better, Not Perfect
Navigating clean eating and processed foods doesn't require perfection. Instead, focus on making better choices over time. As Ward wisely says, "Better is the new perfect." By prioritizing balance, debunking food myths, and modeling healthy behaviors, families can build habits that support lifelong wellness.
Small, consistent steps—like choosing nutrient-dense snacks, incorporating stealth nutrition, and exploring the entire grocery store—create a positive food environment for kids and parents alike. With patience and creativity, families can thrive on a diet that's as practical as it is nourishing.
This comprehensive approach ensures families can embrace clean eating without sacrificing convenience or enjoyment, fostering a healthy relationship with food for years to come.
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