I recently visited family in upstate New York and had an experience that gave me optimism for the future health of our children.

I went to see my cousins who have two young teenagers—a boy and a girl—both of whom are very active. The boy plays soccer and the girl dances, and they truly put their hearts into their activities.

But it’s their diets that really blew me away!

We all enjoyed a wonderful lunch/charcuterie spread which included loads of scrumptious fresh fruits, vegetables and cheeses. I was in my glory!

But so were the kids! They devoured all those delicious healthy foods and not once did they complain, pick at their food or ask for something else. They also helped prepare the spread which impressed me as well.

Of course, kudos to my cousins who obviously have raised their children with healthy habits, but seeing those kids genuinely enjoying real foods gave me hope for our children’s future health.

Where we are now

Sadly, right now we are at a point where our children’s diets are comprised of 70 percent ultraprocessed foods. These foods are positively anemic in terms of nutrients and fiber, and are loaded with added sugars, sodium, unhealthy fats and refined carbs.

And if you think this has no effect on our children’s health, you couldn’t be more wrong.

Here are just some of the effects of a typical abysmal American kid’s diet: 

Obesity

Children who rely primarily on ultraprocessed foods are far more likely to be overweight or obese. 

And the price of obesity goes far beyond needing larger sized clothing—it sets the stage for chronic health issues for life.

Type 2 Diabetes

Type 2 diabetes used to be an adult disease. I remember back in the days of my health insurance career that we NEVER saw any claims for kids with diabetes.

But now it’s becoming our “new normal.” Type 2 diabetes prevalence in the 10‐ to 19‐year‐old population has DOUBLED over the past two decades in the US and those numbers continue to rise.

Cardiovascular issues

Cardiovascular concerns are another major finding from recent research on this grim trend. 

For instance, in a study published in the JAMA Network journal, researchers found that children who eat mainly ultraprocessed foods show early signs of elevated heart disease risk, including high blood pressure and abnormal cholesterol levels. 

Mental health

In addition to physical health, the diet of a typical American kid has serious effects on mental health and cognitive function. 

Studies show that high consumption of ultraprocessed foods is linked to increased risk of sleep disorders, depression and anxiety in children. Plus there’s growing evidence that these foods negatively affect brain development and learning ability.

I’ll also gently remind you that we are at a time in our history where record numbers of children need an IEP (individualized education program) just to be able to complete the minimum required coursework and instances of school violence and shootings are occurring in ever-increasing numbers.

Overall gut health

One of the most significant impacts of ultraprocessed foods occurs in the gut microbiome. 

Ultraprocessed foods lack the fiber and nutrients that beneficial gut microbes need to thrive. Instead, they are loaded with additives and preservatives that alter the balance of the microbiome, triggering inflammation and digestive issues. 

This imbalance also reduces immune function, making children more susceptible to infections, viruses and allergies. (Another gentle reminder—all the vaccines in the world won’t create a healthy gut and immune system.)

Also, since the gut and brain are directly connected through the brain-gut axis, an unhealthy gut environment can impact mental health as well.

Nutrient deficiencies

This one is obvious but still worth mentioning.

Ultraprocessed foods are low in essential vitamins, minerals and other micronutrients that young bodies need. 

Every single disease in existence has its roots in one or more nutrient deficiencies, so it becomes not a matter of if, but when will these children arrive in the land of the diagnosed.

Things need to change

Although it’s an involved task, it’s crucial to reduce and eventually eliminate ultraprocessed foods from your children’s diets. (And YOURS as well—don’t think I’ve let you off the hook!)

Start by gradually substituting real foods for ultraprocessed items. For example, instead of chips for a snack or with lunch, offer carrot and celery sticks or sliced cucumbers.

Other healthy snack options include a handful of nuts, hard boiled eggs or cheese.

Beware of school lunches! They are typically a smorgasbord of ultraprocessed garbage. Make your child’s lunch instead.

Use stable healthy fats like real butter in your food prep and cooking and avoid so-called “heart healthy” (what a crock!) vegetable oils, seed oils, fake butters and margarine.

Ultraprocessed foods also include the vile poison called soda. If your child is a soda-a-holic, this may be tough, but it is possible. Try to first eliminate the sugar (in the deadly form of high fructose corn syrup) and offer a stevia-based soda instead. Then gradually move to sparkling water flavored with a splash of juice, lemon or lime and a dash of stevia if desired for sweetness.

Second only to soda in terms of an assault on children’s health is breakfast cereals. Offer fresh fruit, yogurt, oatmeal or scrambled eggs for breakfast instead.

In addition, involve your kids in meal planning and preparation! When my kids were younger, I always included them in deciding what meals we would have during the week and encouraged their help in the kitchen. My daughter Danielle has her stepsons take turns picking the vegetable sides for the evening, and what will go in the salad – they love it.

Lastly, put your foot down. Your child may revolt, but do NOT offer other (unhealthy) options if they don’t want to eat their meal. 

I was raised at a time wherein the rule was: You either eat what is put in front of you or you go hungry. A child will not starve him or herself to avoid a healthy meal for long at all.

Here’s to creating an upcoming generation of healthy children! I can’t think of a better investment for our future.

To your (and your children’s) health,

Sherry Brescia