What Does “Healthy Eating” Really Mean?
We know we need food to survive - it gives us energy, helps us grow and keeps us healthy. The right food, anyway. All calories are not created equal. Instead of focusing just on macronutrients–the large amounts of carbohydrates, proteins and fats in foods we need–we should also pay attention to micronutrients–the fiber and antioxidants that keep us healthy. Our gut is our “second brain” making the mind-body connection. Mood challenges, sleep disturbances, food aversions, and gastrointestinal issues like diarrhea or chronic constipation are red flags that something is going wrong inside a child’s body.
The Standard American Diet (SAD) is ultra-processed, ultra salty, ultra sugary and ultra high in saturated fat from industrial seed oils and poor quality animal products. Studies have shown that 2/3 of calories come from refined and processed foods (soft drinks, packaged snacks and desserts), ¼ come from animal-based foods and only about 1/10 come from plant-based foods, half of which are actually potatoes for French fries!). Children with ADHD are especially sensitive to food dyes, which can actually worsen their symptoms. Also GMO foods and pesticide residue such as glyphosate, the active ingredient in the weed killer RoundUp, build up in children’s bodies and affect their gut and immune system.
Did you know that over the past 50 years chemical dyes in foods increased 500%? The three dominating petroleum-based food dyes (Red 40, Yellow 5 and Yellow 6) make up 90% of the market. There are other possible contributing factors such as MSG (monosodium glutamate), a fast food and processed food flavor enhancer. MSG is an excitotoxin, a type of neurotoxin that over- stimulates brain cells and profoundly affects mood and behavior. Aspartame, a widely used artificial sweetener sold under brand names NutraSweet and Equal can alter serotonin levels, which can lead to behavioral problems, anxiety, and other emotional disorders. Furthermore, allergy or intolerance to certain things such as dairy or gluten, can contribute to mood imbalances as well.
What’s a caregiver to do? What are baby steps to take today?
1. Reduce or eliminate ultra-processed foods and snacks in the home. Remember that if it’s not in your fridge, pantry or counter top, kids can’t simply grab them.
2. Reduce your exposure to GMO foods and foods exposed to glyphosate. Choose organic as much as you’re able–it is expensive, but even to start with the dirty dozen and going organic for those options is a big step.
The Environmental Working Group has updated its list of most pesticide contaminated fruit and vegetable items. Strawberries, for example, continue to be at the top of the list for 5 years straight. Also, there’s a Clean 15 List which is a list of conventionally raised produce items with the lowest pesticide levels.
3. Cook at home as much as you’re able and time allows.
That way you eat more whole foods daily, and you’re in control of the ingredients, oils you cook with, sanitation methods and low toxin cookware and dishes. Get your kids involved and eat together!
4. Pay attention to possible nutrient deficiencies–magnesium is a common deficiency in children who consume lots of processed foods, and can look like hyperactivity, trouble falling asleep and loss of appetite, for example, iron affects mood and sleep- low iron levels contribute to not being able to fall asleep, disregulated sleep all night and being tired all day!. Higher omega-6 levels compared to omega-3 (say, from inflammatory cooking oils and lack of adequate omega-3 rich foods) can lead to increased inflammation in the body.
5. Daily bowel movements? Is your child chronically or intermittently constipated or have diarrhea? Pay attention to how your child feels and acts after they eat certain foods. Is your child eating enough- maybe skipping meals and not meeting their daily nutrition needs?
6. Seek out a professional to help you. There is WAY TOO MUCH INFORMATION out there that feels overwhelming and frustrating because for something that’s supposed to be simple, it’s complicated. You don’t have to suffer alone.
Remember that kids are not adults! Especially at different stages in their growth and development, the type and amount of food really do have a major impact! The right nutrition helps kids to feel good and grow well. What matters most is having a long lasting, wholesome relationship with food and feeling great from the inside out!
If you are struggling to meet your child’s nutrition needs, consider reaching out to a qualified nutrition professional who specializes in pediatrics. As a pediatric nutritionist, my job is to support you and your family’s needs to raise healthy and happy children.