Want more whole foods in your preschooler’s diet? Try these tips

Ultra-processed foods (UPFs) aren’t good for any of us, especially when served on repeat.

Now, new research led by the University of Toronto’s faculty of medicine suggests that the habit starts young, with many Canadian preschoolers consuming too many UPFs.

The study, published last month in JAMA Network Open, found that on average, three-year-olds get nearly half of their total daily calories – 45 per cent – from UPFs. This high UPF consumption during early childhood was associated with obesity development.

Though some UPFs, such as canned tuna and soy milk, are considered healthy, Canada’s Food Guide recommends limiting the many highly processed foods with excess sodium, sugars and saturated fat – including frozen pizzas, deli meats and sugary drinks. These low-nutrient UPFs can easily become household staples because they come ready-to-eat, shelf stable and in eye-catching packaging.

Experts say that a lack of whole foods, which are either not processed or very minimally processed, can lead to a number of health issues.

Catherine Birken is a pediatrician who treats children with complex obesity at Toronto’s SickKids’ Healthy Living Clinic. She says kids who don’t eat enough whole foods are at risk of iron, vitamin and mineral deficiencies, which can hamper growth.

Still, including more whole foods in a child’s diet can feel overwhelming – too time-consuming for caregivers and too unappetizing for their little ones. These expert-approved tips can help make the task easier.

Know your options

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Introducing your child to more whole foods doesn’t mean handing them a stalk of raw broccoli or becoming a Nara Smith-like chef.

Jill Castle is an independent pediatric nutritionist and registered dietitian based in Massachusetts who founded the Nourished Child – an online resource for raising healthy eaters. She says many whole foods have long shelf lives, making for great pantry snacks or on-the-go bites. For parents with busy schedules, Castle recommends keeping raisins, dried apricots and dehydrated strawberries on-hand.

“When we’re talking about real families with real budgets and real constraints on their time, they need more options than advice saying ‘buy five fresh fruits and vegetables a day.’ That’s not realistic for most families,” said Castle.

Frozen avocados, for example, are often cheaper and longer-lasting than their fresher counterparts – and they are still nutritious whole foods. Plus, feeding a variety of produce to young children can make establishing a healthy diet easier in the long run.

Model good behaviour with a smile

Next time you reach for a whole food instead of a candy bar, emphasize that you like the healthier option. Kids may be more inclined to try a new food if they know that it is mom or dad’s favourite snack.

“A parent showing that they are enjoying a meal, their vegetables, their fruit, their whole grains, that has a huge impact on kids,” said Castle.

By eating whole foods instead of talking about them, parents can avoid pressuring children into healthy eating. According to Castle, that pressure often leads to pushback and resistance.

Invite your kids into the kitchen

You probably don’t want your little one testing out their cooking skills on a hot stovetop, but there are other ways to give them choice and enjoyment at mealtimes. Experts say a teamwork-mindset can make children excited about unfamiliar additions to their diets.

It’s important for parents and caregivers to keep it fun when introducing kids to whole foods, says Alisa Bar-Dayan, a registered dietitian at SickKids' Healthy Living Clinic.

“We recommend offering food in different ways, like fruit skewers or in smoothies, and inviting children to be involved in preparing food,” said Bar-Dayan. “By doing so, they are more likely to eat it.”

Castle, who is the co-author of Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School, recommends asking your child to peel carrots or cut cucumbers at snack time.

“Getting them involved not only helps them get exposed to all these nutritious foods, it also taps into their developmental need to build skills, confidence, self esteem and autonomy.”

Be patient

Before you throw out all the processed foods from your cupboard, remember that change won’t happen overnight. Carol Holland, a registered dietitian working at Toronto’s JM Nutrition who has treated more than 100 cases of childhood obesity, says that families eating a lot of highly-processed, frozen meals should start by aiming for one home-cooked meal per week.

“Start by introducing a new protein or vegetable as part of a meal that already includes other foods you know your children enjoy,” said Holland. “It’s okay if they don’t love it the first time; they may just need more experience and exposure to it.”

By slowly adding more nutritious whole foods to your meals, there will eventually be less room for ultra-processed ones.