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Ultra-processed foods are linked to health problems such as obesity and type 2 diabetes.
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Nutritionist Nicola Ludlam-Raine has written a book about UPF and has two young children.
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Ms Ludlum-Laing said her focus was on feeding children nutritious food and UPF could be part of a balanced diet.
She is a nutritionist who has written books on ultra-processed foods, and is also a mother of two children. Nicola Ludlum-Laing has some tips for getting your kids to eat nutritious meals.
In How to Stop Eating Ultra-Processed Foods, published earlier this year, she aims to: Explaining UPF in an easy-to-understand manner Help readers find a healthy balance between processed and natural foods.
Ludlum-Raine told Business Insider she takes a similarly balanced approach to feeding her two children, ages 6 and 3. But children are more than just small adults and have different requirements, she said.
UPF (generally thought to be foods that contain ingredients and processes not found in a typical home kitchen) has been linked to a variety of illnesses. health problems In adults, obesity and type 2 diabetes. A 2023 research review by researchers at the Federal University of São Paulo found that children who consumed more UPF were more likely to be overweight and develop cardiovascular health problems and periodontal disease. .
of American Academy of Pediatrics We recommend limiting your intake of highly processed foods. However, an estimated 70% baby food It’s super processed in the US.
Ludlum Lane explained what parents need to know about feeding their children and the tips and tricks she uses with her children.
Think about how nutritious the food is, not just whether it’s UPF.
Ludlam-Laing says parents panic even though their children are still eating nutritious UPF foods such as fruit yoghurt, wholemeal bread and baked beans (kitchen staples for many people in the UK, where she is based). I don’t think it’s necessary to be.
She believes it is more important for children to pay attention to their intake of foods high in fat, sugar and salt (and low in salt). fiber You don’t have to worry too much about whether your food is technically UPF.
Sugar isn’t a UPF, but that doesn’t mean you should feel free to consume it, Ludlum-Raine says.
“There are many non-UPF foods that children shouldn’t consume in excess, such as butter, cream and sugar,” says Ludlum-Laing. Sugar can cause tooth decay, and eating high amounts of high-fat foods can lead to excess weight.
And while adults are becoming more aware of the benefits of enhancing their abilities, protein and fiber As for the intake, children don’t need as much, she said.
for example, US guidelines Girls ages 2 to 4 are advised to consume 2 to 4 ounces of protein-containing foods per day. too much protein It can stress your child’s liver and kidneys and make them more susceptible to dehydration.
“As long as they follow a whole-food diet that includes five servings of fruits and vegetables a day, a healthy or less nutritious amount of UPF is fine,” says Ludlum. Mr. Lane says.
But Ms Ludlum-Raine added that she would pay more attention to ingredients if she were based in the US. Food regulations will be further relaxed.
“Things are very tightly regulated here, as opposed to in America where you don’t buy certain things, like brightly colored foods,” she said.
Earlier this year, California banned Red No. 40 and five other chemicals from public school lunches, and food coloring and UPF are at the center of controversial President-elect Donald Trump’s presidential pick. has been done. Secretary of Health and Human Services, Robert F. Kennedy Jr..
Create a “snack plate” that combines snacks and natural foods
If your child asks for cookies, saying “no” can backfire.
Ludlam-Laing says that allowing occasional treats in moderation is important to prevent an unhealthy relationship with food later in life, and research shows that restricting foods such as sugary treats can ultimately It suggests that children may end up eating too many of them.
“It’s not about banning these foods, because if you ban them, you might end up secretly eating or binge eating in the future,” she said.
This is why she often creates snack plates for her kids that incorporate both snacks they want to eat and more nutritious whole foods.
“I add fruit, veggie sticks like peppers, breadsticks, nut butters, and biscuits or pomme bears. So that’s fine because I want to have more nutritious foods with the foods he likes.” ” said Ms. Ludlamrain. (In the UK, cookies are called biscuits, and pombae are a type of potato chip.)
At first, Ludlum Lane’s son wouldn’t eat the vegetable sticks, but now he does. Making the plates look colorful and attractive also helps, she said.
“He likes to run really fast,” Ludlum-Laing said. “So I tell him that if he wants to run fast, he has to eat these kinds of foods to get energy. So he knows he’s refueling. ”
become a role model
Ludlam-Raine’s 3-year-old daughter is a picky eater, but she’s found modeling healthy eating a big help. For this reason, the whole family eats together at least once a day.
“Role modeling, eating broccoli and veggies at dinner, and sitting down as a family has really worked for my daughter, and it’s great to see that,” Ludlum Lane said. “She sees me eating broccoli and imitates my brother and me.”
A 2023 study published in JAMA Network Open suggests that longer family mealtimes can increase the amount of nutritious food children eat.
Ludlam-Raine added that it’s important to understand your child’s boundaries. For example, her son does not like adding vegetables to dishes such as Bolognese, but he happily eats them as a garnish.
Be patient and feed your children natural foods often
Just because a child doesn’t try something for the first time doesn’t mean they’ll never eat it, Ludlum-Laing said.
“My son used to just eat regular breadsticks, but now he sees me dipping them in nut butter,” she said. “It takes a few exposures, but then it works.”
the study They suggest that repeatedly exposing children to a food they dislike increases the likelihood that they will accept it, but this may require 10 to 15 exposures.
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