If it feels like your child’s diet consists entirely of breakfast cereal, chicken nuggets and snacks that’d outlast the apocalypse, you’re not alone.

Processed foods are the go-to for many kids, and for some, they’re the only foods they’ll eat.

Here’s why – and what you can do about it.

Processed foods and their prevalence in kids’ diets

Processed foods are any foods altered from their natural state.

While some food processing is beneficial – such as pasteurising milk to kill bacteria – the ones that cause parents concern are ultra-processed foods, which use industrial methods to enhance flavour, texture and shelf life by adding sugars, salt, fats and artificial flavours, colours and preservatives.

Parents know some ultra-processed foods all too well – they’re the fast and junk foods kids love. But others hide in plain sight, disguised as “healthy” convenience foods such as flavoured yoghurts and muffins.

Ultra-processed foods offer low-to-no nutrition, which is why dietary guidelines recommend limiting them. But these “discretionary foods” make up one-third of Aussie kids’ daily energy intake.

Why do kids find processed foods so appealing?

Basic biology

Ultra-processed foods are engineered to be addictive, with their added sugar, salt and fat activating kids’ brains’ reward system, releasing feelgood chemicals.

Evolution has hardwired humans to seek natural sugar- and fat-rich foods – a physiological response our hunter-gatherer ancestors developed to avoid starvation.

Food fussiness

One in two kids will experience a fussy eating phase – another survival response inherited from our ancestors, who avoided toxins by developing an aversion to unfamiliar and bitter foods.

Fussy eaters also favour ultra-processed foods, such as chicken nuggets, chips and breakfast cereals, because they’re familiar and non-threatening, often beige like breastmilk and kids’ first solid foods. Plus their blander flavours don’t overwhelm developing tastebuds.

Pester power

From sneaky YouTube ads to eye-level supermarket displays, kids are incessantly exposed to marketing that makes them crave – and demand – ultra-processed foods.

How processed foods impact kids’ health

Ultra-processed foods can impact kids’ health in a range of ways, contributing to:

• nutritional deficiencies. Kids filling up on ultra-processed foods are less likely to eat vegetables, fruits, whole grains and lean meats, producing a diet lacking in fibre and other key nutrients needed for growth and development
• childhood obesity. Ultra-processed foods are high in calories, unhealthy sugars, salt and fat, and often lack portion control, promoting overeating
• increased risk of diseases. Long-term overconsumption of ultra-processed foods is linked with a higher risk of developing a range of chronic diseases, including heart disease, type 2 diabetes and cancer.

Unhealthy eating habits can be hard to break, but positive diet and lifestyle changes – even later in childhood – can reverse these negative health effects.

Science-based tips for healthier eating habits

1. Eat together

Family mealtimes allow you to model healthy eating. Sit together around the table, share the same meal, and put devices away so everyone’s attention is on eating.

2. Introduce foods carefully

Research shows kids need eight to ten exposures before they willingly eat new foods. So offer them regularly, encourage tasting and don’t pressure them to eat.

While it’s tempting, avoid offering dessert as a reward for trying something healthy. Using treats as a reward increases kids’ preference for unhealthy foods.

Kids are also more likely to try new foods when they’re hungry, so avoid snacks one to preferably two hours before mealtimes.

3. Introduce variety to family favourites

Children are more open to trying new foods when there’s something familiar on their plate.

So, tweak family favourites by swapping ingredients, such as using lentils instead of beef in bolognese or roasting carrots to make “orange chippies”. Grating veggies into sauces also expands kids’ diets without overwhelming them.

4. Make food fun

Children respond positively when healthy foods are presented in fun ways, so include different colours, textures and shapes on their plate to hold their interest.

Changing meal locations – and enjoying an occasional outdoor picnic – is another simple way to make mealtimes feel special and fun.

5. Teach kids about the science of food

Teaching children in an age-appropriate way about the foods we eat promotes healthier eating, so:

• encourage kids to grow herbs and veggies so they understand where healthy food comes from: toddlers can harvest produce; older kids can plant and prune
• visit the greengrocer, fishmonger and butcher regularly so kids can see and explore the healthy foods on offer
• talk to toddlers about food in energy terms: “eating wholegrain toast helps you play longer”
• share fun facts with older kids: “fish has a special type of fat called omega-3 that makes us smarter”.

6. Involve kids in cooking

Spark kids’ interest in healthy meals by involving them in food preparation. Let them choose recipes and take on age-appropriate tasks such as mixing and chopping.

When kids help make a meal, they feel proud of their effort, and research shows they’re more likely to try what they’ve created.

It takes about two months to form a habit, so expect resistance along the way. But with perseverance, we can shift kids’ love of processed foods toward healthier choices, helping them establish healthy eating habits for life.

Nick Fuller is the author of Healthy Parents, Healthy Kids – Six Steps to Total Family Wellness.

Nick Fuller, Clinical Trials Director, Department of Endocrinology, RPA Hospital, University of Sydney

This article is republished from The Conversation under a Creative Commons license. Read the original article.

As a clinical psychologist, I often have clients say they are having trouble with thoughts “on a loop” in their head, which they find difficult to manage.

While rumination and overthinking are often considered the same thing, they are slightly different (though linked). Rumination is having thoughts on repeat in our minds. This can lead to overthinking – analysing those thoughts without finding solutions or solving the problem.

It’s like a vinyl record playing the same part of the song over and over. With a record, this is usually because of a scratch. Why we overthink is a little more complicated.

We’re on the lookout for threats

Our brains are hardwired to look for threats, to make a plan to address those threats and keep us safe. Those perceived threats may be based on past experiences, or may be the “what ifs” we imagine could happen in the future.

Our “what ifs” are usually negative outcomes. These are what we call “hot thoughts” – they bring up a lot of emotion (particularly sadness, worry or anger), which means we can easily get stuck on those thoughts and keep going over them.

However, because they are about things that have either already happened or might happen in the future (but are not happening now), we cannot fix the problem, so we keep going over the same thoughts.

Who overthinks?

Most people find themselves in situations at one time or another when they overthink.

Some people are more likely to ruminate. People who have had prior challenges or experienced trauma may have come to expect threats and look for them more than people who have not had adversities.

Deep thinkers, people who are prone to anxiety or low mood, and those who are sensitive or feel emotions deeply are also more likely to ruminate and overthink.

Also, when we are stressed, our emotions tend to be stronger and last longer, and our thoughts can be less accurate, which means we can get stuck on thoughts more than we would usually.

Being run down or physically unwell can also mean our thoughts are harder to tackle and manage.

Acknowledge your feelings

When thoughts go on repeat, it is helpful to use both emotion-focused and problem-focused strategies.

Being emotion-focused means figuring out how we feel about something and addressing those feelings. For example, we might feel regret, anger or sadness about something that has happened, or worry about something that might happen.

Acknowledging those emotions, using self-care techniques and accessing social support to talk about and manage your feelings will be helpful.

The second part is being problem-focused. Looking at what you would do differently (if the thoughts are about something from your past) and making a plan for dealing with future possibilities your thoughts are raising.

But it is difficult to plan for all eventualities, so this strategy has limited usefulness.

What is more helpful is to make a plan for one or two of the more likely possibilities and accept there may be things that happen you haven’t thought of.

Think about why these thoughts are showing up

Our feelings and experiences are information; it is important to ask what this information is telling you and why these thoughts are showing up now.

For example, university has just started again. Parents of high school leavers might be lying awake at night (which is when rumination and overthinking is common) worrying about their young person.

Knowing how you would respond to some more likely possibilities (such as they will need money, they might be lonely or homesick) might be helpful.

But overthinking is also a sign of a new stage in both your lives, and needing to accept less control over your child’s choices and lives, while wanting the best for them. Recognising this means you can also talk about those feelings with others.

Let the thoughts go

A useful way to manage rumination or overthinking is “change, accept, and let go”.

Challenge and change aspects of your thoughts where you can. For example, the chance that your young person will run out of money and have no food and starve (overthinking tends to lead to your brain coming up with catastrophic outcomes!) is not likely.

You could plan to check in with your child regularly about how they are coping financially and encourage them to access budgeting support from university services.

Your thoughts are just ideas. They are not necessarily true or accurate, but when we overthink and have them on repeat, they can start to feel true because they become familiar. Coming up with a more realistic thought can help stop the loop of the unhelpful thought.

Accepting your emotions and finding ways to manage those (good self-care, social support, communication with those close to you) will also be helpful. As will accepting that life inevitably involves a lack of complete control over outcomes and possibilities life may throw at us. What we do have control over is our reactions and behaviours.

Remember, you have a 100% success rate of getting through challenges up until this point. You might have wanted to do things differently (and can plan to do that) but nevertheless, you coped and got through.

So, the last part is letting go of the need to know exactly how things will turn out, and believing in your ability (and sometimes others’) to cope.

What else can you do?

A stressed out and tired brain will be more likely to overthink, leading to more stress and creating a cycle that can affect your wellbeing.

So it’s important to manage your stress levels by eating and sleeping well, moving your body, doing things you enjoy, seeing people you care about, and doing things that fuel your soul and spirit.

Distraction – with pleasurable activities and people who bring you joy – can also get your thoughts off repeat.

If you do find overthinking is affecting your life, and your levels of anxiety are rising or your mood is dropping (your sleep, appetite and enjoyment of life and people is being negatively affected), it might be time to talk to someone and get some strategies to manage.

When things become too difficult to manage yourself (or with the help of those close to you), a therapist can provide tools that have been proven to be helpful. Some helpful tools to manage worry and your thoughts can also be found here.

When you find yourself overthinking, think about why you are having “hot thoughts”, acknowledge your feelings and do some future-focused problem solving. But also accept life can be unpredictable and focus on having faith in your ability to cope.

Kirsty Ross, Associate Professor and Senior Clinical Psychologist, Massey University

This article is republished from The Conversation under a Creative Commons license. Read the original article.