The rise of obesity among young people has become a pressing concern, with 21% of 17-year-olds in the UK classified as obese. A nutritionist emphasizes that promoting healthier eating habits must begin at home. Here’s how to start.
The shift from traditional home-cooked meals to ultra-processed foods (UPFs) has become more evident in modern households, with teenagers preferring ready-made meals, pot noodles, or fast food like “Maccy D’s” instead of the classic meat and two vegetables. This dietary shift is worrying, especially as 30% of Year Six students (ages 10-11) in some regions are classified as obese.
Nutritionist Rob Hobson, who has over 20 years of experience, explains that the term “ultra-processed foods” has gained prominence in the last two decades, referring to foods that are heavily altered through processes like adding preservatives, artificial flavorings, and stabilizers. Hobson stresses that these foods, which often contain high amounts of sugar, salt, and unhealthy fats, contribute significantly to overconsumption, obesity, and a variety of chronic diseases, including heart disease, Type 2 diabetes, and fatty liver disease.
“Fizzy drinks are one of the biggest culprits,” Hobson remarks. “They contain high sugar content and caffeine, and even sugar-free variants still include additives and coloring. Protein bars, often perceived as healthy, are also ultra-processed and contain emulsifiers, making them less nutritious than they appear.”
For parents struggling to combat the effects of UPFs on their children, Hobson’s recent book, Unprocess Your Family Life, offers practical advice to overhaul the family’s diet and lifestyle. The following 10-point plan is Hobson’s expert guide to transforming your family’s food habits from what to buy to how to make the switch.
1. Make Changes at Home
While teenagers may make unhealthy choices when out of the house, the key is to create a positive environment at home that encourages healthy eating. Start by fostering the right habits within the family and inspire your children to make better choices when they are with friends.
2. Avoid Demonizing Food
Hobson cautions against shaming foods. If certain processed items, like a tomato sauce with one additive, are unavoidable, don’t fret. Pair such items with wholesome ingredients, like vegetables and wholemeal pasta, to make meals healthier and more balanced.
3. Focus on Skin Health
Teens are often concerned with their appearance. Instead of simply promoting healthy food, relate it to their vanity. For example, tell them that sweet potatoes, which are rich in beta-carotene, can improve their skin health—an enticing reason for them to try new foods.
4. Link Nutrition to Fitness
Appeal to fitness-conscious teens by replacing sugary cereals with oats. Highlight how oats provide sustained energy, beneficial protein, and support their fitness goals.
5. Serve Trendy Dishes
To engage your teens, include trendy dishes like halloumi wraps, Korean chicken thighs, or Asian-inspired noodle bowls. These flavors are popular with young people, and preparing them at home is an excellent way to get them interested in healthy eating.
6. Let Kids Get Involved in Cooking
Many kids enjoy cooking. Make it easy for them by pre-chopping ingredients and letting them assemble meals themselves. This hands-on approach gives them a sense of involvement and encourages them to make healthier choices.
7. Utilize Frozen Ingredients for Convenience
Frozen berries and avocado are cost-effective and convenient for smoothies. You can pre-assemble smoothie packs, making it easy for your teens to grab and blend them quickly.
8. Create Family Food Rituals
Establish family food traditions like “plant-based week” or “fiber-rich week.” These weekly initiatives can create excitement around healthier choices and foster a sense of togetherness in the kitchen.
9. Be Mindful of Messaging
It’s important to communicate the benefits of healthier eating in a positive way. Avoid focusing on the negative aspects of food, which could lead to disordered eating habits. Small, gradual changes are key to avoiding resistance.
10. Engage with Social Media
Social media can be a great tool for starting conversations about food. Share interesting nutritional content or fun recipes found online. You can introduce family-friendly influencers or suggest trying a new recipe together on the weekend.
Healthy Recipes to Try
Homemade Cocoa Pops
Replace sugary cereal with this homemade version using brown puffed rice, unsweetened cocoa powder, and a bit of honey. This alternative offers more fiber and a richer chocolate flavor, perfect for breakfast or a snack.
Turkey and Sweet Potato Nuggets
Packed with protein and healthy carbs, these nuggets combine sweet potato and couscous, making them a nutritious snack or meal option. The recipe is simple, and the nuggets can be served with veggies or stored for later use.
By following these steps, you can reduce the consumption of ultra-processed foods in your family and begin fostering lifelong healthy habits.
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