Processed foods

Most foods we eat are processed in some way. Fruit is picked from trees,
vegetables are sliced and peeled, ground beef ground in a machine, butter
has been separated from milk and churned. We call this Mechanical
processing. The food is in, or fairly close to, its natural state. It is still a
single ingredient and what we call Real Food.

But, there is a difference between mechanical processing

and chemical processing.

Chemical processing happens when artificial ingredients or chemicals are

either added to a food, or the structure of the food is altered, so even
though it looks like food, our body can’t digest it the way it was naturally
designed to. This is what we refer to Processed Foods. This is the food we
want to stop eating.

What is a processed food?

A processed food is any food that you haven’t prepared from scratch. These
foods are usually bought in a box, jar or plastic container. Examples include:
cereals, ready- made sauces, cheese, viennas, pizza, sweets and chips. An
unprocessed food would include: fruit, vegetables, raw nuts, legumes, eggs,
milk, meat and grains.
Additives
Most processed foods contain additives. Additives are substances that are
added to food during production. Examples of additives are:
 Preservatives- increase the shelf- life of foods
 Colourants- enhance colour of food
 Flavourants- enhance the flavor of food
Preservatives are always tested for human safety. Additives are also not fully
digested by our bodies and may cause a buildup of toxins in our bodies.

What is MSG
Monosodium glutamate(MSG) is a food additive which enhances a food’s
flavor. Children with asthma can have reactions to MSG and can experience
symptoms such as: itching, sweating, throat irritation, eczema or even chest
tightness and difficult breathing. If your child is sensitive to MSG, make sure to
read the ingredients of processed foods and opt for foods that are free of
MSG.
Hyperactivity and preservatives
Many studies have found a positive correlation between certain colourants and
preservatives resulting in hyperactivity in children. Some include tartrazine and
sodium benzoate.

SUGAR
Why is sugar so unhealthy?
Sugar provides the body with glucose- our main energy source. The problem
however is that many children consume for sugar than recommended. This can
result in weight gain and even diabetes.
Products such as juice and sweet drinks replace nutrients in a child’s diet and
can result in vitamin and mineral deficiencies. This can manifest as tooth
decay, poor immunity and fussy eating.
If you aren’t sure about how much sugar is in a product, always look at the
ingredient list. Foods are always listed according to the amount of that
substance in a product. If sugar is the first ingredient, then it means that sugar
is the main ingredient in that product.
Are some sugars healthier than others?
Some foods naturally contain sugar, such as fruit, vegetables and whole grains.
These sugars are known as complex sugars, meaning that they are digested
slowly in the body. Sugars found in juice, sweets, cakes etc. are broken down
rapidly in the body and are known as simple sugars. It is better to eat mostly
complex sugars, as they help to control blood sugar and often contain more
fibre than simple sugars.
How much sugar should my child eat?
The World Health Organization (WHO) recommends 5% of sugars should be
simple sugars such as in table sugar, cereals, honey, snack bars etc.
Children aged 1- 3 years should only have 4 tsp of sugar per day (this includes
hidden sugars in foods).
Children aged 4- 6 years should have no more than 5 tsp of total sugar per day.
If your child is very active, they may need more, but its best to always discuss
this with your dietitian.
More than sweetness
Sugar isn’t only used to enhance the sweetness of food, it also functions as a
preservative, helps to retain volume, moisture, colour and texture of foods.
Sugar can have many different names too, some include: fructose, glucose,
corn syrup, agave nectar, cane sugar and fruit juice concentrate.
Know the numbers
4g sugar= 1 teaspoon. If a product contains 16g of sugar, this equates to 4tsp
of sugar. As a parent, you probably wouldn’t give your child 9 tsp of sugar to
eat, however, a 330ml can of cold rink contains this amount of sugar.