As parents, we of course want our kids to be eating the healthiest, most nutritious food we can possibly provide them with, but it can be tricky to know which foods are truly the best for your child. There’s a huge amount of conflicting information out there so it can be difficult to know where to start. But the introduction of whole foods is an easy and simple step in the right direction.

So what exactly is a whole food?

Whole foods are foods that have seen as little processing or refining as possible and are free of artificial substances and additives. Where processed foods have been altered in some way during the course of their preparation – whether pasteurised, fermented, packaged or even frozen – whole foods remain, at least where possible, in their natural state. Examples include fruit and vegetables, whole grains, seeds and legumes, eggs, nuts, seafood, water and olive oil. Processed foods, on the other hand, include breakfast cereals, sweets/candy, crisps, white bread, pastries, ham and more. With plenty of benefits, whole foods are sure to become a daily essential in your child’s diet.

So let's take a look at why whole foods are so important to include in your little one's diet.

Why are whole foods so important?

Packed with vitamins, minerals and other beneficial nutrients

With grains full of essential fibres, fruit and veg brimming with important antioxidants and vitamins, and nuts and oils boasting healthy fats, each whole food presents nutritional value for your child’s heart, brain and immune system. On the other hand, highly processed foods see an increase in unhealthy ingredients such as saturated fats, sugar and salt, and a decrease in vitamin and mineral levels. The best and most efficient way to ensure your child gets these beneficial nutrients is to serve them in their most natural form. For example, carrot and cucumber sticks are a great snack for your little ones!

Improve brain function

Instead of the trans and saturated fats often found in processed and fast foods, whole foods contain healthy fats such as omega-3 fatty acids that come from walnuts, fish and seeds, which sharpen the mind and improve memory and other brain functions. Fruit and veggies are full of antioxidants that also improve brain functionality and protection. Whole foods are even said to prevent certain mental health conditions, including anxiety and ADHD.

Low in sugar

Whole foods do not carry the many added sugars and additives present in processed foods. In fact, a National Health and Nutrition Examination Survey conducted by the US found that 90% of the sugars in the Western diet are attributed to highly processed foods. The natural sugars found in whole foods allow for slower energy release, which helps kids to feel full and energised for longer.

Low-calorie contents

Not only are whole foods high in nutrients, but they’re also low in calories. The fact that whole foods have lower calorie counts means your little one can more easily maintain a healthy weight.

Delicious

Simply put, processed foods cannot live up to the delightful and varying tastes of whole foods that your child is sure to love!

Better for the environment

To top it all off, by reducing energy needs and the vast amounts of non-biodegradable waste required for ultra-processed goods and instead encouraging sustainable, real foods, you can help to do your part in improving the health of the planet!

Top Tip: As a general but not exclusive rule, foods that don't require labels listing all sorts of strange, seemingly complicated ingredients, are whole foods.

Why are whole foods better for kids than processed foods?