According to the Centers for Disease Control and Prevention, healthy eating habits can help children maintain a healthy weight, as well as reduce their risks of such conditions as heart disease, cancer, diabetes, iron deficiency, dental cavities, osteoporosis, and high blood pressure. According to the National Institutes of Health, on any given day one-third of children and 41 percent of teens eat from a fast-food restaurant. They also report that the restaurant meals often served to kids contain too many calories. The typical “kid food” being offered tends to usually include chicken nuggets, fries, macaroni and cheese, burgers, and pizza. The problem is that these meals often provide empty calories and don’t provide enough nutrition. An unhealthy diet, especially one made up of the traditional “kid-friendly foods” on the other hand, can lead to being overweight or obese, increase risks for certain types of cancer, and negatively affect overall health, cognitive development, and a child’s school performance.
At the Dr. Yum Project, we often say, “Most food is kid-friendly. Kids just need to learn how to eat it!” Kids who are taught healthy eating habits, which include eating a variety of healthy foods, will be far better off now and in the long run. They will be learning healthy habits that will last a lifetime.
Here are 6 reasons to ditch the pizza and pouches and get your kids back to real food:
1. Kids can learn to eat real food
However, rather than offering a food 2-3 times, parents may need to offer it 10-20 times. The research shows that as you keep trying new foods there are changes that occur in the proteins we make in our saliva that change the way we taste food! So offer foods many times and in different ways and you will see a change over time. Also, most of us parents overestimate the amount of food children need. Therefore when a toddler takes two bites of their entree, parents may feel defeated instead of realizing they may have eaten enough. Parents then may be more likely to reach for those kid-friendly, addictive snacks (like crackers and gummy snacks) to fill their child’s belly. It should be no surprise that grazing-style eating, where hunger does not fully develop, leads to a poor appetite at mealtime. Parents should continue to provide opportunities to practice eating healthy foods and have realistic expectations for what their child should eat. With enough practice, kids will get used to a healthy array of fruits, vegetables, and whole grains. Check with your pediatrician to see if your child is meeting expectations for growth to ensure his food intake is on track.
2. Restaurant Kids'meals are a waste of money.
When eating out, say no to kid’s meals, which are usually variations on the same “kid-friendly” foods like pizza, chicken nuggets, and sweet drinks. Most of these menus have little to no vegetables or fruit. They may be belly fillers and provide calories but little added nutritional value for your dollar. Instead, order a healthy similarly priced appetizer and/or share your entree with your little one (restaurant meals are so oversized that chances are good that the serving is too big for you anyway). Alternatively, order a few entrees “family style” and ask the server to bring extra plates for the whole family to sample. This encourages kids to be adventurous and get used to trying new foods.
3. Kid-friendly foods are misleading.
Recent studies of toddler foods show that many actually have more sugar and salt than what is recommended by experts. Food companies know that parents worry about nutrition, and know the buzzwords to attract those worried parents. It’s easy to make food choices based on the promise of “more protein” or “high in calcium.” But reading the nutrition label (on the back of the box, not the front) will give you the big picture of whether a food is right for your child. Is there an abundance of additives and preservatives? Are the ingredients recognizable and safe? How much sugar is added? Think about the whole foods that might be used to get the same benefit (like a handful of nuts for protein instead of a protein bar).
4. Kids need real food to develop and thrive.
While pizza and macaroni and cheese may fill a child’s belly, kids need fruits, vegetables, and whole grains to provide the necessary, vitamins, minerals, and phytonutrients (plant nutrients) for optimal growth and development. Furthermore, an important part of a child’s development is their oral motor skills, those functions of the mouth (lips, tongue, teeth, and palate) that allow for speech, safe feeding and swallowing. Many kid-friendly foods are soft and easy to eat and don’t encourage the development of those skills. Relying too heavily on these foods (like soft chicken nuggets and pouches with soft purées) can allow kids to lag behind in oral motor development and may lead to picky eating.
5. You don’t have time to be a short-order cook.
Making two or three meals to satisfy everyone’s preferences is exhausting and can lead to cooking burnout. Teach kids to eat what you are eating to save time and money and to encourage the spirit of adventurous eating. This can be done from the earliest bites of solid food. Instead of relying on store-bought baby food exclusively, find ways to make your meals into healthy baby food. Check out the Doctor Yum Project’s kid-tested, pediatrician approved recipes. Many of them have a “baby food shortcut” which shows families how to adapt a family meal and make a meal for a baby along the way. Eating in this way from a young age can avoid that picky eater trap and lead to a path to adventurous eating for a lifetime.
6. Nutrition shouldn’t be hidden, so stop hiding the veggies.
Kids that are very hesitant eaters may benefit from a few hidden vegetables as they gain confidence in food, but in general, parents should try to help kids learn to love healthy foods without relying solely on hiding them. While hidden veggies may help nutritionally, the kids may not gain an understanding that vegetables can be delicious, so they may still try to avoid them when they are visible. Get kids loving their veggies by leading by example, preparing them together, growing a garden, and visiting a farmers market where they can pick out a couple of things to try. The more variety they are exposed to and realize that they enjoy, the better the eating habits will be.
If kids can get involved in the food process, from shopping to preparing it, and they can learn about why eating healthy is so important to them, they are more likely to do so. This will help them avoid obesity problems, chronic health issues, and they will have a better opportunity to live a healthier life throughout their adulthood.
Centers for Disease Control and Prevention. Nutrition Facts. https://www.cdc.gov/healthyschools/nutrition/facts.htm
National Institutes of Health. Kids’ restaurant meals need slimming down. https://medlineplus.gov/news/fullstory_162756.html