By Tamara Brown MPH, RD, LD

Florescent snack cakes, neon chips and rainbow-colored, blue-raspberry yogurt snacks entice children everywhere you turn. These and other highly processed foods are within reach of even the tiniest of hands. Although it may seem faster and easier to grab pre-packaged foods, these foods come with a steep price: the additives, food coloring and preservatives can lead to poor health in the future.

Another problem is that these foods are usually high in calories and devoid of nutrients.

Research has found that adiposity, extra body fat, in childhood is a strong predictor of adiposity into adulthood, and that cardiovascular risks present in young adults relate to adiposity levels as early as age thirteen (Journal of Pediatrics, 2001). Is eating these convenience foods worth battling obesity and heart disease for life?

Sugar is a culprit
One of the main ingredients in highly processed foods such as cereal, muffins, and snack bars is sugar. Foods like these, with high amounts of sugar, are considered high carbohydrate foods. Eating high carbohydrate foods leads to a rapid spike in blood sugar, followed by a quick blood sugar drop. Low blood sugar levels lead to fatigue, difficulty thinking clearly, and cravings for more high sugar foods. For example, a breakfast of cereal, milk, toast, and orange juice-all high carbohydrate foods-leads to high blood sugar and a temporary energy spike, followed by a blood sugar drop that leads to mid-morning sleepiness and low energy. 

Real food is a better alternative
Eating real food is the key to combating childhood obesity and other diseases. Keep blood sugar levels stable by eating real foods in balance throughout the day, including:

• Real protein like meat and eggs
• Good carbohydrates like vegetables and fruit
• Healthy fats like butter and olive oil

Sample breakfast that gives energy
An energy-sustaining and brain-building breakfast is scrambled eggs and a slice of whole grain toast with nut butter. Real protein, such as meat and eggs, helps keep blood sugar stable and the brain in tip-top shape. In fact, egg yolks contain DHA and choline, both of which support the brain and increase memory. Eggs are a balanced and healthy way to start the day and give children more energy, more focus, and a clear mind to perform better in school.

Making real foods appealing to children
Help kids eat more healthy foods by figuring out how they like them prepared. A healthy lunch would be grilled chicken slices, crispy green beans and mashed potatoes with butter or real sour cream. Many kids enjoy eating finger foods. Fun and healthy snack ideas for finger foods include:

•   Toothpick kabobs with bites of apple, grapes, cheese, and turkey
•   Deviled eggs with orange slices
•   Slices of organic deli meat spread with cream cheese and carrot sticks on the side
•   Wild rice meatballs with apple slices and some peanut butter

The return of the bedtime snack
A balanced bedtime snack, such as berries and cream or fruit slices with peanut butter, keeps blood sugar levels balanced all night long for restful sleep.

Beginning good eating habits early can prevent childhood obesity and health problems in the future. Efforts to get kids to eat healthy pay off for even the pickiest of eaters.  It can take up to twenty tastings before a child likes a new food, so keep trying! Teach children to eat and enjoy real food at a young age so that they will carry good eating habits into adulthood. The health of the next generation depends on it!

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