Guidelines on avoiding junk foods

Childhood represents a critical window for establishing lifelong health patterns. While nutrition plays a pivotal role in this foundational stage, the contemporary landscape poses significant challenges. On one hand, an abundance of processed foods with enticing flavors and aggressive marketing bombards children's senses. On the other, parents often navigate a labyrinth of conflicting information, grappling with the complexities of creating a wholesome dietary environment for their young charges. In this article I will try to address some of the common questions regarding junk food consumption in childhood.

What is junk food?

Junk food means unhealthy foods with high levels of fat, sugar, or salt. It also includes processed foods with unnecessary additives. Most sugary drinks and carbonated beverages fall under this category. Avoid these foods for children and teens, but if you must, limit them to one small serving per week.

Avoid sugary and processed foods loaded with unhealthy fats, sugars, or salt. These "JUNCS" (Junk foods, Ultraprocessed foods, Nutritionally inappropriate foods, Caffeinated/colored/carbonated foods/beverages, and Sugar-sweetened beverages) can harm children's health. Instead, focus on providing nutritious meals and snacks. If occasional indulgences happen, limit them to one small serving per week and keep it well below half their daily calorie intake.

I am a working parent, are ready to eat foods healthy?

As working parents, we understand the struggle for quick and easy meals. However, relying on cornflakes and bread as staples can be a trap. Their hidden sugars and lack of nutrients can harm our children's health in the long run. Let's explore healthier options together, like homemade whole-wheat pancakes or fresh fruit with yoghurt, to ensure our kids get the nourishment they need to thrive.

How to junk foods harm our body?

Most of these foods have poor nutritional quality due to high carbohydrate and fat content. Mostly they are high in sugar or salt as well. On the contrary, they are low in proteins, vitamins, minerals, and other micronutrients. This nutritionally imbalanced diet often leads to rapid weight gain and obesity. As the intake continues over a longer duration, it may affect the lipid profile of the body thereby predisposing to more severe illnesses such as diabetes, heart disease, and high blood pressure.  Some of the additives used in ultra-processed foods may also increase the risk of cancer.  Microbial contamination due to poor hygiene can lead to gastrointestinal infections such as diarrhea, typhoid, and hepatitis.  High sugar content of junk foods and drinks may lead to dental caries.  Food additives and coloring agents may cause allergies.  Caffeinated drinks cause increase in the heart rate and sometimes abnormal rhythm of heartbeat.  Regular over consumption of caffeinated drinks may cause psychiatric and sleep disturbances.

Are juices and shakes healthy?

While tempting, pre-made juices and shakes aren't the best choice for little ones. Skip pre-packaged options and offer whole fruit instead. It's packed with fiber, nutrients, and less prone to contamination. As for amounts:

· No juice for babies under 2.

· For 2-5 year olds, max 125ml of fresh, homemade, unsweetened juice per day.

· Kids over 5 can have up to 250ml, but again, fresh, homemade, and unsweetened.

· Skip store-bought juice and shake mixes. Opt for homemade shakes with mashed fruit and milk, no added sugar.

· Remember, water is the healthiest beverage for any child!

Are home made sweets junk foods?

Homemade delicacies like samosas and sewaiyaan can be transformed into nutritious treats. Keep hygiene top-notch, ditch the reused oil, and go easy on the sugar and salt. Switch to whole grains, natural sweeteners, and healthy fats like olive oil. Your favorite recipes can be enjoyed without sacrificing taste or compromising health!

What oil to use for cooking? Is ghee a good option?

No need to cook separate oil for different family members! Choose healthy options like groundnut, mustard, soybean, or even olive oil. But remember, switching between them keeps things balanced. Avoid frying in the same oil repeatedly, it breeds unhealthy trans fats. And though adding desi ghee or butter for taste can be tempting, keep it minimal. Aim for less than 10% of your daily energy intake from saturated fats.

My child is not ready to eat home food. What should I do?

This is a common problem that many parents face. In first place, we should try to avoid initial introduction of junk food so that children do not get addicted to their taste and flavor, thereby decreasing dependency on these foods. For parents whose children have already crossed this stage, and are now fussy eaters to healthy food, the following tips may be used to overcome their dependency: 

Stay calm, do not get angry or shout. 

Do not try force feeding. 

Keep healthy food around; do not get junk food at home. 

Be a role model. Children are silent observers; they will follow what you do. 

Start with introduction of just one healthy food at one time. Introduce in a cheerful way.

 Make taste and appearance modifications in healthy foods.

 Avoid intermittent snacking.

 Involve child in preparing and serving meal or snack.

Remember,

• It's a marathon, not a sprint: Don't get discouraged by occasional setbacks. Every healthy choice is a victory!

• Celebrate the small wins: Praise your little heroes for trying new foods and making healthy choices.

• Make it fun! Laughter and positive reinforcement are powerful weapons in the battle against junk food.

Bonus Quest:

For even more powerful tools and allies, check out these resources:

• Websites:

  • Academy of Nutrition and Dietetics: https://www.eatright.org/

  • USDA MyPlate: https://www.myplate.gov/

  • Center for Science in the Public Interest: https://cspinet.org/

• Books:

  • "Feeding the Hungry Beast: A Parent's Guide to Ending the Food Fights and Raising Healthy Eaters" by Evelyn Wright

  • "French Kids Eat Everything: How Our Kids Can Love Good Food, Too" by Pamela Druckerman

With knowledge as our shield and creativity as our sword, we can conquer the junk food monster and raise a generation of healthy, happy heroes! So, gather your little adventurers, raise your forks, and let the battle commence!

References:

• Parental guidelines by Indian Academy Of Pediatrics