Expert warns about popular foods Americans eat that pose serious health risks

Super-processed and packaged foods have become prevalent in American diets — and experts are warning about the potential effects.

Recent research has shown that 60% of Americans’ daily calorie intake comes from ultra-processed foods (UPF).

A study published by the BMJ found that exposure to UPFs was associated with 32 adverse health outcomes, including mental, respiratory, cardiovascular, gastrointestinal and metabolic complications.

Some of the associated conditions include cancer, heart disease, metabolic syndrome, non-alcoholic fatty liver disease and type 2 diabetes.

While America’s diet is 60% ultra-processed overall, registered dietitian Ilana Muhlstein warned that consumption among American children is even higher than that.

“With kids, it’s actually over 70%,” the Los Angeles-based expert told Fox News Digital. “That’s really wild when you think about it.”

“What we eat determines how our cells work, how our organs work, and we’re seeing a sharp decline in mental health and well-being.”

Muhlstein explained that people are not consuming vitamins, minerals or healthy sources of fat like previous generations.

Instead, today’s kids are consuming “a lot of fat” that comes from ultra-processed seed oils, fried foods and sugary foods, she said.

“We’re actually seeing that this next generation may be the first generation to have a shorter lifespan than their parents because of nutrition and lifestyle factors,” Muhlstein said.

The goal isn’t necessarily to get to 0% ultra-processed foods, Muhlstein noted, as that would likely be unrealistic.

Studies have shown that providing children with a nutritious diet improves their mental well-being, behavior and academic achievement, noted Muhlstein, who teaches a children’s nutrition course called “Raising Balanced Eaters.”

“But now, if we see that kids are eating about 70% ultra-processed foods and only 30% of their calories come from whole foods, the goal would be to turn that around.”

The nutritionist encouraged parents to follow the “80/20 rule” when feeding their children, which would include 80% of whole foods such as eggs, fish, meat, fruit and vegetables and 20% of less nutritious foods such as potato chips. cookies and ice cream.

Healthier alternatives for children

Muhlstein listed some alternatives to the ultra-processed foods that are popular with kids.

This includes using marinara sauce instead of ketchup on foods like chicken nuggets and fries.

“[Marinara] has fewer ingredients [and is] much less sugar,” she said. “You actually see chunks of tomato, some basil, maybe it’s made with a little olive oil or another healthy oil and a little salt.”

“It’s still creamy, it’s still red, it’s still delicious, and it’s one step closer to less processing.”

For processed foods known as chicken nuggets, which are “all mixed and separated mechanically,” Muhlstein suggested switching to chicken strips and gradually moving to baking rather than frying.

Even at a barbecue, the expert recommended the simple and healthier decision of choosing a hamburger instead of a hot dog.

“Hot dogs are usually made with nitrites and nitrates,” she warned. “We actually have tremendous research to show that they increase the risk of certain types of cancer.”

“When you can go from a hot dog to a hamburger, it’s usually just ground beef… with a little seasoning,” the expert continued. “It’s already a good step in the right direction of less processing overall.”

Muhlstein encouraged parents to take these transitions “one step at a time” and “be really excited” about the experience to boost their child’s attitude.

Failing to address a child’s eating habits and assuming they can “grow out of it” can cause long-term consequences, she warned.

“If you’re not exposing your kids to tastes and textures beyond chicken nuggets, sugary yogurt, French fries, hot dogs and pizza, it’s very unlikely they’ll develop a better taste and a more fulfilling relationship. healthy with food moving forward.”

The expert recommended cutting back on family meals, noting that it is one of the most “researched” ways to reduce eating disorders.

That includes turning off the TV and electronics at dinner, she said, since studies show that watching TV during meals leads to higher consumption of UPFs.

“Just three to five family meals a week can lower a person’s risk of eating disorders,” she said. “It is [proven] to bring about a healthy and positive relationship around food, especially if you can make the conversation light … keep it somewhat positive.”

“It’s a great way for the family to bond, for the kids to see their parents eating a healthy meal, and for everyone to come back for more meals and less junk food.”