Nourishing Young Minds : Why Food Choice Matters

Taking a reflective approach to nutrition and providing your child with healthy foods – much like other aspects of parenting -- is as endeavor of love. It requires patience, planning and commitment.

When time is limited, we usually end up eating foods that are higher in calories, sodium, artificial ingredients and low in actual nutrients. Between working, adulting and parenting, time and energy can be limited. Eating and feeding your little ones can start to be like a mundane task that just needs to get done.  However, providing your child with the nutrition they need to will sow seeds of health into their future.

Below are a few reminders of the important role that food plays in growing bodies.

The Health Risks of Junk Food

Let’s dive in and start with the scary stuff. Junk food is notoriously low in nutritional value and high in empty calories, contributing to a host of health problems among children.

Obesity

We are seeing more children presenting to care with obesity and the related health conditions associated with it. The NIH (National Institute of Health) estimates that than one-third of adults and one-third of children are obese in the United States (1) . Children with obesity are at risk for   diabetes type 2, heart disease, sleep apnea, depression, poor self-esteem high cholesterol and hypertension. Children with obesity are also at risk of developing heart disease and certain cancers in adulthood (2).

Diabetes

A diet full of candy, sweets, or highly processed carbohydrates can lead to type II diabetes. Type 2 diabetes is more of an aquired metabolic state in which the body becomes insulin resistant. In this state the body stops responding to insulin resulting in large amounts of glucose remaining the blood stream.

High Blood Pressure

Processed foods contains a great deal of sodium . Consuming too much sodium can lead to increase d blood pressure, and increased blood pressure can increase the risk for heard disease and stroke in adulthood.

  Cooking at home is a great way to moderate the intake of sodium as most excess sodium in the American diet comes from processed food or food obtained at restaurants.

Nutritional Deficiencies

Junk food often lacks essential nutrients such as vitamins, minerals, and fiber, which are crucial for children's growth and development. Instead of nourishing their bodies with whole foods that provide sustained energy and support optimal health, children who consume junk food may experience nutritional deficiencies that can impair their physical and cognitive development. (5).

Establishing Healthy Eating Habits

Development of Taste Preferences

Exposure to junk food from a young age can shape a child's taste preferences and eating habits for life. Research shows that children who regularly consume junk food are more likely to develop a preference for unhealthy foods and may struggle to make healthier choices as they grow older (3). By promoting a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, we can help instill lifelong habits that support overall health and well-being.

Setting a Positive Example

As parents and caregivers, you play a crucial role in shaping a childs eating habits and attitudes towards food. Child eating habits often mirror that of the parents (4), and child eating habits have value in predicting future adult eating habits. By modeling healthy eating behaviors and making nutritious choices, you can set a positive example for them to follow. Involve children in meal planning, grocery shopping, and food preparation to empower them to make healthier choices and develop a positive relationship with food.

Encouraging Balance and Moderation

We don't want to shame a child for liking certain foods, nor do we want to be overly strict with food and eating habits. The sweet spot is in teaching them the importance of balance and moderation. Allow occasional treats and indulgences as part of a balanced diet but emphasize the importance of making nutritious choices the majority of the time.

So Now What?

Well first, reflect on your relationship with food, what you may need to change, and what you want to model for your child. Then, buy real foods, invite your children to cook with you in the kitchen, read food labels and choose food from an informed foundation. 

Allow occasional treats and indulgences as part of a balanced diet, but emphasize the importance of making nutritious choices consistently.

---

References

1. National Heart, Lung and Blood Institute. Overweight and obesity. https://www.nhlbi.nih.gov/health/overweight-and-obesity Accessed April 1, 2024.

2. Sanyaolu, A., Okorie, C., Qi, X., Locke, J., & Rehman, S. (2019). Childhood and Adolescent Obesity in the United States: A Public Health Concern. Global pediatric health, 6, 2333794X19891305. https://doi.org/10.1177/2333794X19891305

3. De Cosmi, V., Scaglioni, S., & Agostoni, C. (2017). Early Taste Experiences and Later Food Choices. Nutrients, 9(2), 107. https://doi.org/10.3390/nu9020107

4. Mahmood, L., Flores-Barrantes, P., Moreno, L. A., Manios, Y., & Gonzalez-Gil, E. M. (2021). The Influence of Parental Dietary Behaviors and Practices on Children's Eating Habits. Nutrients, 13(4), 1138. https://doi.org/10.3390/nu13041138

5. Lange, K.W., Lange, K.M., Nakamura, Y. et al. Nutrition in the Management of ADHD: A Review of Recent Research. Curr Nutr Rep 12, 383–394 (2023). https://doi.org/10.1007/s13668-023-00487-8