On National Children’s Day, we celebrate our children and the futures we hope they will have. At The Noakes Foundation, that includes asking what we are putting on their plates, and who is influencing their food choices. Between cartoon characters on cereal boxes and brightly coloured drinks, real food has some rather noisy competition.

Children need nourishing food to grow, learn and play, yet sugary drinks, sweets and ultra-processed snacks can easily become everyday staples. Our concern is less about the occasional birthday cupcake and more about what happens when party food moves into the pantry and starts paying rent.

Research suggests that these everyday patterns deserve our attention. In a study of 1,426 children aged three to six, Khoury et al (1)  found that higher ultra-processed-food consumption was associated with greater body fat, higher fasting blood glucose and lower HDL cholesterol. Although this observational study cannot establish cause and effect, it raises important questions about children’s diets long before adulthood. 

Another study (2) followed 9,025 children into early adulthood and found that those eating the most ultra-processed food had greater increases in several measures of body fat over time, not only during childhood, but also into early adulthood. Together, these studies strengthen the case for making minimally processed foods a familiar and accessible part of a healthy childhood. 

Despite limited research, there are some encouraging findings exploring the role of carbohydrate restriction in young people with obesity. Fournier et al (3) found short-term improvements in weight and some metabolic markers, although the studies varied considerably and controlled evidence remains limited. 

That said, for families, there is plenty we can do without turning dinner into a clinical trial. Familiar foods such as eggs, fish, chicken, vegetables, fruit and plain yoghurt or amasi can help build nourishing meals, depending on what is available, affordable and enjoyed at home. Offering water instead of sugary drinks and choosing unsweetened dairy are practical places to start, while ensuring children have enough food and energy to grow.

A packet or tin does not automatically make a food the villain, either. Frozen vegetables and tinned fish can make feeding a family easier, while involving children in shopping and cooking can encourage curiosity about food. The aim is to build enjoyable habits without making children anxious about eating or their bodies.

Of course, “just eat better” can sound rather hollow when food prices are climbing and parents are juggling work, transport and limited cooking facilities. There is also the small matter of a child who enjoyed eggs yesterday but has declared war on them today. Families need practical support, and schools, shops and communities all have a role in making nourishing food easier to choose.

This National Children’s Day, let us give real food more lunchbox space and a bigger place at the family table. By equipping parents with practical nutrition knowledge, we can help them make informed choices with confidence, even when the cartoon on the cereal box has other ideas.

References

1. Khoury N, Martínez MÁ, Garcidueñas-Fimbres TE, Pastor-Villaescusa B, Leis R, de Las Heras-Delgado S, Miguel-Berges ML, Navas-Carretero S, Portoles O, Pérez-Vega KA, Jurado-Castro JM, Vázquez-Cobela R, Mimbrero G, Andía Horno R, Martínez JA, Flores-Rojas K, Picáns-Leis R, Luque V, Moreno LA, Castro-Collado C, Gil-Campos M, Salas-Salvadó J, Babio N. Ultraprocessed Food Consumption and Cardiometabolic Risk Factors in Children. JAMA Netw Open. 2024 May 1;7(5):e2411852. doi: 10.1001/jamanetworkopen.2024.11852. PMID: 38758555; PMCID: PMC11102022. 
2. Chang K, Khandpur N, Neri D, Touvier M, Huybrechts I, Millett C, Vamos EP. Association Between Childhood Consumption of Ultraprocessed Food and Adiposity Trajectories in the Avon Longitudinal Study of Parents and Children Birth Cohort. JAMA Pediatr. 2021 Sep 1;175(9):e211573. doi: 10.1001/jamapediatrics.2021.1573. Epub 2021 Sep 7. PMID: 34125152; PMCID: PMC8424476. 
3. Fournier E, Moore H, Alghamdi ZS, Thivel D. Low-Carbohydrate Diets for the Management of Pediatric Obesity: A Systematic Review and Meta-analysis. Nutr Rev. 2026 Feb 1;84(2):267-303. doi: 10.1093/nutrit/nuaf029. PMID: 40233200.