What are the healthier alternatives to processed foods?

Question

Hello doctor,

As a concerned mother, I am really worried about my 12-year-old son's eating habits. He seems to prefer ultra-processed foods like chips, frozen pizzas, and sugary cereals over fresher options. I have heard these foods can be harmful, but I am not sure exactly why or how to make changes. What are the specific risks of a diet high in ultra-processed foods? How does food processing affect nutritional value? What steps can I take to gradually introduce healthier choices without causing arguments? Are there any processed foods that are fine? I want to help him develop better habits, but I am feeling overwhelmed and do not know where to start.

Please help.

Answer 1

Hello,

I am glad you chose icliniq for your medical-related queries.

I can understand your concern.

Ultra-processed foods include prepackaged soups, sauces, frozen pizzas, ready-to-eat meals, and pleasure foods such as hot dogs, sausages, French fries, sodas, store-bought cookies, cakes, candies, doughnuts, ice cream, and more. These foods are typically high in calories, added sugar, and salt and low in fiber, contributing to cardiometabolic health problems, weight gain, obesity, type 2 diabetes, and high blood pressure.

A study analyzing data on 30,000 participants in the Reasons for Geographic and Racial Differences in Stroke (REGARD) study found that the risk of stroke was 8 percent higher for people who consumed the most ultra-processed foods compared to those who ate minimally processed foods. For Black participants, the risk rose to 15 percent, likely due to the impact of ultra-processed foods on high blood pressure. Conversely, eating more unprocessed or minimally processed foods reduced the risk of stroke by 9 percent.

To promote healthier eating habits:

Offer nutrient-dense snacks: Swap out chips for fruits like apples or carrots that are also convenient and shelf-stable.
Diverse diet: Include a variety of fruits and vegetables, whole grains, and healthy protein sources (legumes, nuts, fish, seafood, lean meats, and low-fat dairy).
Hydration: Encourage drinking 8 to 12 cups of water daily.
Regular introduction: Introduce new, healthier foods gradually to avoid resistance.
Education and availability: Educate about the benefits of fresh foods and ensure they are readily available, especially in food deserts.

For nutrient-dense foods, consider incorporating:

Dark green vegetables (three to four times a week).
Whole grains (two to three times daily).
Beans and lentils (at least once a week).
Fish.
Avocados.
Berries.
Nuts and seeds.
Salmon.
Sweet potatoes.
Kale.
Quinoa.
Dandelion greens.

It is important to make small, sustainable changes and to involve your son in the process to foster a positive attitude towards healthier eating.

I hope you are satisfied with my answer. For further queries, you can consult me at icliniq.

Thank you.