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Do not process this stuff

The word ‘processed food’ may give an impression that the regular food we usually eat at home is not processed and therefore nutritious.

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Dr Aditi Sharma

The word ‘processed food’ may give an impression that the regular food we usually eat at home is not processed and therefore nutritious. However, the 'process' refers to the chemical modifications made to the food to enhance its taste and increase its shelf-life. Any type of baking or frying, even at home, is going to process food, but when you do that process at home you have greater control over what ingredients you are using. You also have information and can maintain control over what is going into your body.

The problem with chemically processed foods is that many items are altered so much from their original state that by the time you are eating them, these barely resemble their original form.

However, not all processed food is bad. Some foods need processing to make them safe, such as milk, which needs to be pasteurised to remove harmful bacteria. 

Often extra salt, unhealthy fat and sugar are added to most processed foods. Excess of these affects children’s health. It increases the incidence of weight gain and may lead to obesity, diabetes, high blood pressure, and other problems. Childhood obesity is currently a major health epidemic in India as well as globally.

Processing food for mass consumption often interferes with its nutritional value as preservatives and chemicals are used to ensure their shelf life. Processed foods can contain dozens of additional chemicals that are not listed on the label. For example, “artificial flavour” is a proprietary blend and manufacturers often do not disclose exactly what it means or the combination of chemicals it contains.

Unhealthy facts 

High in sugar and high-fructose corn syrup: Processed food is usually loaded with added sugar, high fructose and corn syrup. Sugar, when consumed in excess, is harmful and can lead to insulin resistance, high triglycerides, increased levels of the harmful cholesterols and increased fat accumulation in the liver and abdominal cavity. Sugar consumption is strongly associated with some of the world’s leading fatal diseases, including heart diseases, diabetics, obesity and cancer.

Engineered for overconsumption: Craving for food is a common trait among human beings. People always want food that satisfies taste buds and appetite. We crave for foods that are sweet, salty and fatty, because we know such foods contain energy and nutrients that we need for survival. The truth is processed foods are so incredibly rewarding to our brains that these affect our thoughts and behaviour, making us eat more and more until eventually we become sick.

Contains artificial ingredients: If you look at the label of ingredients on a packet of processed, packaged food, chances are that you will have no clue about some of the ingredients because many of the ingredients in these foods are artificial chemicals. These are harmful for children as these negatively affect the development of the child’s growth.

How to get kids to eat healthy

These are some simple and easy ways to develop kids’ preference for the nutritional food that they can enjoy and make healthy choices appealing.

  • Children are usually fond of colour, so try and retain the colour of the ingredients that make food appealing to them. 
  • Do not ban sweets entirely but avoid sugary drinks and make popsicles, ice creams and frozen treats at home using fruit purees. Keep a generous and accessible supply of fruit, vegetables, nuts, and healthy drinks for snacking. 
  • Cook more at home and make dining a family affair, an ideal opportunity to talk and listen to your kids without the distraction of TV, phones, or computers.
  • Most importantly, ‘Lead by example’ — as parents, you have this additional duty of junking the processed items altogether so that your efforts to feed children with healthy food find a role model in you.

Common processed foods popular among children

  • Bread and breakfast cereals
  • Cheese
  • Savoury snacks, such as crisps, sausage rolls, frozen snacks, pasties 
  • Meat products like bacon, sausage, ham, salami and paté 
  • Convenience foods such as microwave meals or ready-to-eat meals
  • Cakes and biscuits 
  • Energy drinks or soft drinks

A plateful of chemicals

  • Preservatives: Chemicals that prevent the food from rotting.
  • Colorants: Chemicals that are used to give the food a specific colour.
  • Texturants: Chemicals that give a certain texture.
  • Flavour enhancing chemicals: These give the food a particular flavour.
— The writer is dietician, nutrition & dietetics department, Columbia Asia Hospital, Ghaziabad
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