Episode 67: Unwrapping Ultra-Processed Foods with Rahbika Ashraf
In this episode we chatted with Rahbika Ashraf! Rahbika is a PhD Candidate in the lab of Dr. David Ma. She studies the the anti-breast-cancer potential of omega-3 fatty acids, and the effect of sugars and ultra-processed foods on diet. Don’t miss listening in on this great conversation!
Find the new Guelph Famiy Health Study cookbook here: Tasty Swaps: Recipes for Healthier Meals.
Healthy Habits, Happy Homes Podcast
Season 7, Episode 67
Guest: Rahbika Ashraf
Marciane (0:05)
Hello, welcome to the Healthy Habits, Happy Homes podcast hosted by the Guelph Family Health Study.
Tamara (0:14)
If you’re interested in the most recent research and helpful tips for healthy, balanced living for you and your family, then this podcast is for you. In each episode, we will bring you topics that are important to your growing family and guests who will share their expertise and experience with you.
Marciane (0:31)
Our quick tips will help your family build healthy habits for a happy home.
Tamara (0:41)
Welcome back to the Healthy Habits, Happy Homes podcast. I’m Tamara.
Marciane (0:45)
And I’m Marciane.
Tamara (0:47)
And today we have joining us Rhabika Ashrauf. Rhabika is a PhD candidate in Dr. David Ma’s lab in the Department of Human Health and Nutritional Sciences at the University of Guelph. Her research primarily focuses on exploring the anti-breast cancer potential of omega-3 fatty acids. Additionally, she studies the impact of sugars in ultra-processed foods on diet quality and health outcomes in families participating in the Guelph Family Health Study. Welcome, Rhabika. We’re excited to have you.
Rhabika (1:19)
Thank you for having me. I’m really looking forward to this conversation.
Marcianne (1:22)
Awesome. To get us started, can you tell us a bit about yourself, your current role, and how your education and experience led you to where you are now?
Rhabika (1:32)
I’m a PhD candidate in Dr. David Ma’s lab in the Human Health and Nutritional Sciences Department at the University of Guelph. In our lab, I’m investigating the effects of omega-3 fatty acids, which are healthy fats found in fish and marine oils, on breast cancer prevention using experimental models. Separately, I also study the role of dietary sugars and food processing, including ultra-processed foods, on diet quality and health outcomes in parents and children participating in the Guelph Family Health Study.
This topic was the primary focus of my master’s work, where we measured and reported the level of food processing in the diet of families and assessed how a highly-processed dietary pattern may be associated with the quality of the diet, higher sugar intakes, and other health-related outcomes, including anthropometric measures. Recently, I was also involved in developing our newly published “Guelph Family Health Study Tasty Swaps for Healthier Meals” cookbook, with the goal of helping families cook healthier homemade recipes that reduce the reliance on highly-processed foods.
Tamara (2:39)
Awesome! Well, you certainly come to us with a lot of knowledge, and it’s always nice to have people that are kind of within the Guelph Family Health Study team and that do research within the Guelph Family Health Study join us. And, of course, today we’re talking about ultra-processed foods, so, if you could just explain to us what exactly ultra-processed foods are and how do they differ from minimally-processed or whole foods.
Rhabika (3:00)
Yeah, for sure. Ultra-processed foods, also called highly-processed foods, are industrial formulations of ingredients containing little to no whole foods. And, so, these highly industrially modified products are formed through extensive processing and often contain ingredients that aren’t normally found in home kitchens, like preservatives, hydrogenated oils, artificial flavors, emulsifiers, and sweeteners.
Ultra-processed foods are typically made from food substances such as oils, fats, sugars, and starches, or other synthesized food components. Think of products like soft drinks, packed snacks, instant noodles, processed meats, and other ready-to-eat food products. In contrast, whole foods are minimally altered from their natural state, like fresh fruits, vegetables, or whole grains.
Minimally-processed foods, in comparison, are whole foods that undergo slight modifications such as washing, freezing, or fermenting, and this is mainly done to make them easier to use or prepare, but in the end retain their nutritional integrity. The big difference is that ultra-processed foods are designed to be hyper-palatable and shelf-stable, often leading to over-consumption and being low in essential nutrients like fibre and vitamins, whereas whole and minimally-processed foods are closer to their natural state and offer better nutritional benefits. So, when we talk about healthy eating, it’s not just about avoiding junk food, it’s about choosing foods that are closer to their natural form.
Marcianne (4:37)
Wow, thank you for breaking that down. I think that it can sometimes be, especially when we think of minimally-processed and ultra-processed, sometimes there can be a bit of confusion, so, thank you for clearing that up. What roles do ultra-processed foods play in the modern diet, and why are they so prevalent?
Rhabika (4:55)
So, ultra-processed foods represent over 40% of total energy intake among parents and children in the Guelph Family Health Study. These stats are more conservative, so, we do anticipate that intakes are likely higher. These numbers are also consistent with national averages in Canada.
And, so, ultra-processed foods have become a large part of the modern diet. This is mainly because they’re convenient, affordable, shelf-stable, and are designed to last, so, you can leave them outside without worrying about them going bad. And ultra-processed foods are also readily available and can be found everywhere.
They also fit into our fast-paced lives since they’re quick, easy to prepare, and often are cheaper than fresh and whole foods, which makes them quite appealing, and especially this is for busy families or busy consumers, it limits the need to cook meals from scratch. Another reason ultra-processed foods are so prevalent is because of the way they’re formulated. So, these foods are made to be super tasty with higher amounts of saturated fats, sugars, salt, and other additives.
And, for many people, this makes them really hard to resist, and they’re also easy to overeat. Given that they have a long shelf life, they can be stored for months without going bad, which makes them quite convenient. These products are also aggressively marketed and often use flashy or colourful packaging, and also include targeted ads, especially for kids, which also makes them more dominant in our diets.
However, since ultra-processed foods are so easy to overconsume, their widespread use is creating concerns about long-term health impacts.
Marcianne (6:39)
Well, thank you for breaking that down for us. And we might talk about this in more detail as our conversation goes, but it just brought to mind how complicated and how nuanced our food decisions really are. And I know we’ve talked about it over and over in this podcast, but to see how ultra-processed foods are not only made, but made available and created, and then thinking about our food environments, it can just be so easy to go towards those foods than the more nourishing options.
Tamera and I did a project together, “Food Uniting Neighbours,” where we were trying to increase nutritious food access in a low-income community here in Guelph. And, we had plenty of conversations where, you know, it’s like these ultra-processed foods are just so available, you know? Even the food banks or services where you can get free or low-cost foods for these individuals and families, like, that is most of the food that is being offered.
And, so, it’s just interesting to think about all of the different factors that can go into why we might decide to eat certain foods at certain times.
Rhabika (7:53)
Yeah, for sure. And just going off your point, too, this also makes them quite convenient for people with less access to fresh food as well, because they’re shelf-stable and, again, can be stored for months. So, not only can they be cheaper sometimes, but also, like you mentioned, they are more available and convenient.
Tamara (8:13)
Yeah, that’s very true. It’s a good point, too. And what you were mentioning too about them being convenient, and, you know, we do live such fast-paced lifestyles these days, right? And, like, we’re always busy, there’s always something, we don’t have time. And, certainly, I imagine that the food manufacturers who are manufacturing these foods, kind of, you know, almost take advantage of that in a sense. And they’re definitely tailoring these products towards the modern, fast-paced lifestyle. Because unfortunately, you know, we are kind of living in a society where a lot of people don’t feel like they have enough time to cook because of all the demands of life. So, what are some of the main concerns about ultra-processed foods in terms of nutrition?
Rhabika (8:53)
The main concerns about ultra-processed foods really do stem from their nutritional profile and how they affect our health over time. So, first off, these foods are typically energy-dense but nutrient-poorer, which means they’re often high in calories but low in essential nutrients like fibre, vitamins, and minerals. And that means you’re getting a lot of energy but not the nutrients your body really needs to sustain proper function over time.
And, so, one of the biggest issues is the added sugars, unhealthy fats, and excessive sodium content found in these food products. Collectively, higher than normal intakes of these nutrients are linked to weight gain, heart disease, high blood pressure, Type 2 diabetes, and other metabolic disorders. And, just to expand a little bit, ultra-processed foods are often stripped of their beneficial components like fibre, which plays a critical role in digestion and maintaining the healthy gut.
And, when you replace whole, minimally-processed foods with ultra-processed foods, you’re also missing out on the fibre and the nutrients that keep you healthy and may prevent diseases like obesity, Type 2 diabetes, etc. And, additionally, the additives in these foods, like artificial sweeteners, colours, and preservatives, may have long-term health effects. And, although this research is still ongoing, there’s also a concern that regular consumption of ultra-processed foods can promote overeating since they are engineered to be highly palatable and often don’t leave you feeling very full.
And there’s strong evidence that backs this up. A study showed that people eating ultra-processed foods were found to eat more calories and even gain more weight than when they ate a non-processed diet. So, while ultra-processed foods are convenient, the major nutritional concern is that they contribute to poor health outcomes when consumed regularly and replace more nutritious whole foods in the diet.
Tamara (10:52)
Yeah, for sure. And the key word there being regularly, too, I think like everything in a sense in moderation, right? It’s obviously never good to have too much of one thing, but especially when you’re having foods that are kind of high in these public health identified nutrients of concern, like the added sugar, saturated fat, and sodium.
Obviously, we want to try and limit those as much as possible in our diet because too much of them has been shown in the research to have quite damaging health effects.
Rhabika (11:22)
Yeah, so, I definitely agree with what you’re saying. It’s really just about striking a balance. So, definitely in moderation, it’s okay. But, if it becomes the main component of your diet, then that’s when problems arise.
Tamara (11:36)
But, what we talk about specifically on this podcast, you know, we talk a lot about families and children in particular, too. How can the amount of ultra-processed foods eaten in childhood affect lifelong health outcomes?
Rhabika (11:48)
Yeah, great question. So, consuming a high amount of ultra-processed foods during childhood can have lasting impacts on health. And this can extend into adulthood.
So, childhood is a critical time for developing eating habits. And, if children grow up consuming a lot of ultra-processed foods, like sugary cereals, snacks, or fast food, they’re more likely to continue these habits into adulthood, which also sets the stage for long-term health problems. Early and frequent consumption of ultra-processed foods can lead to early weight gain and increase the risk of developing childhood obesity.
And this can often carry into adulthood as well. So, research shows that obesity in childhood may be closely linked to increased risk of future chronic health problems like Type 2 diabetes and other cardiovascular problems, as well. Another issue is that these foods tend to displace healthier options in the diet.
So, kids who eat a lot of ultra-processed foods might not be getting enough whole fruits, vegetables, and other nutrient-dense foods, which are essentially important for their growth and development. And, because ultra-processed foods are designed to be hyperpalatable and often don’t provide the lasting fullness, they can lead to overeating and poor appetite control in children as well. And this sets the stage for chronic health issues like high blood pressure, metabolic disorders, and could even include things like mental health challenges that are linked to poor nutrition.
And, so, it’s really crucial to establish healthy eating patterns early in life. And, by limiting ultra-processed foods and emphasizing whole and minimally-processed foods, you can promote better long-term health outcomes.
Marcianne (13:33)
Wow, that brought to mind, for some reason, like, a memory from childhood. One, all of that is very good information that you shared. And it is interesting because, again, and we might get to it in our next questions, a lot of these foods are just made so available, like, it brought to mind again, like, the cereal aisles and the candy aisles and just how it’s, like, all eye level for kids to see. And there’s so many slogans, like, we know “Tony the Tiger,” we know “Snap, Crackle, Pop,” like, so many different things. And then, when it is near the checkout, like, it’s near the checkout for a reason, it’s like we’re leaving anyway, mom and dad, can we just add a Snickers? Like, can we just, one more thing, but it just brought to mind how my parents actually did start making more school lunches past a certain age because my stepmom is a nurse and also my mom as well is just very health conscious.
In both places, I think there was a time when they just realized like, okay, she’s eating like, for example, cookie crisp in the morning, which basically was, I don’t know if they have it here in Canada, but it’s basically little chocolate chip cookies and you just add milk and that’s your cereal. I’m eating, like, cookie crisp in the morning and then I’m usually having a sandwich with, like, you know, maybe some chips and like a “nutter butter,” which, you know, is another highly-processed food. And, then maybe at night, there’s like a dessert.
There was just a lot of different snacks and different highly palatable ultra-processed foods that if you don’t think about it, can just really add up in a day. And, especially having, like, really active kids running around the house and parents who work very, very hard, sometimes multiple jobs. It can just be easy to go and get these large boxes so that as the kids and their friends are running in and out of the house, they can just grab like these quick and easy snacks. And, so, I just remember there was a certain time where I started seeing more fruit in the house. I started seeing more vegetables. I started seeing more of the even quick things that had less ingredients on the label, things like that.
And, you know, I remember sometimes like my tummy felt better or, like, I felt like I had a little more energy, different things like that. And, so, it does speak to if regularly we are eating, like, high amounts of these foods, like it really does start to affect the way that we feel. And, so, seeing different ways that we can add more nutritious foods and, you know, add more fruits, add more veggies, things like that, it can make us feel better in different ways. So, anyway, that just brought a memory from “little Marcy.”
Rhabika (16:21)
Yeah, for sure. And, definitely, these marketing tactics are spot on, right? So, they do appeal to kids where you’re putting stuff at eye level for them and the slogans, like you mentioned.
And kids are more impulsive. So, they don’t really understand why something is being marketed or the intention behind it. So, they would request for more ultra-processed foods when they’re going grocery shopping with you.
And just because the box is more bright and flashy and might be more appealing to them. So, definitely, it’s very difficult sometimes to make those decisions.
Marcianne (16:56)
Absolutely. I feel like maybe if we had some more commercials as a kid with some catchy slogans with like fruit, that would have been, maybe that would have been cool and helpful. How can we make informed choices about ultra-processed foods without demonizing them or feeling guilty?
Rhabika (17:18)
Absolutely. While there are real concerns about consumption and over consumption, it’s important to acknowledge that not all ultra-processed foods are inherently unhealthy. In fact, certain ultra-processed foods are fortified with important nutrients like folate, iron and vitamins that can help prevent nutrient deficiencies.
The first step I would say is to probably read nutrition labels since not all ultra-processed foods are created equal. Look out for front of package nutrition symbols to help you quickly identify fruit products that are higher in sodium, sugars or saturated fat. So, these nutrition symbols were recently introduced by Health Canada, and this was to help Canadians make informed choices.
This approach can also help you compare foods and choose options that are often greater in nutritional value, as well. The goal really is to focus on balance and make smart choices. So, it’s not about cutting out all ultra-processed foods, but rather being selective in your approach, right?
So, for instance, fortified whole grain cereals or plant-based milk alternatives, which are technically ultra-processed, this can also help people meet their nutritional needs. However, foods high in added sugars, unhealthy fats and salt should probably be limited. So, the key is to practice moderation and not necessarily elimination.
And you can enjoy ultra-processed foods occasionally while making whole nutrient rich foods, the foundation of your diet. So, if most of your food or what you’re eating comes from whole foods like fruits, vegetables, whole grains, there’s no harm in an occasional processed macro meal, right? But, trying to completely avoid ultra-processed foods can sometimes make us feel guilty when we indulge.
So, instead we should really aim to strike a balance and focus on the overall quality of the diet to help form sustainable and healthy long-term habits.
Marcianne (19:22)
Absolutely, I appreciate you saying all of that and even reminding us how there’s some examples of some highly-processed foods that aren’t that bad. Like, actually, I haven’t thought about it, like the milk alternatives, that actually is processed. However, it’s really helpful for certain people that it fits better within their overall diet than eating regular milk.
So, I appreciate you saying that again, like Tamara mentioned again, there’s balance, everything in moderation and just making sure that what we’re focused on is our overall diet quality.
Rhabika (20:00)
Yeah, exactly, that should definitely be the goal.
Tamara (20:03)
Yeah, and I really appreciate how you said too how not all ultra-processed foods are inherently unhealthy. I think that is really important for our listeners and for everyone to hear. Just because there is fortification of foods that is really important and it’s a way a lot of people get a certain nutrient that they might not otherwise.
So, it is interesting to hear that part of it as well because it does focus a lot on the negative side, which of course there is that side, as well, but it’s good to hear from the other side of it as well, too. And, even when you were mentioning, too, the front-of-package labeling. So, last season with Dr. Lana Vanderlee, we talked about navigating the Canadian food environment and seeing those new front of package labels. I’ve actually noticed way more of them in stores now as well too. So, I think the government still have a couple of years until that’s, like, really, or the food industry, sorry, has still a couple of years until those need to, kind of, be seen across the board. Is that correct?
Rhabika (20:57)
Yeah. So, I believe, January 2026 is the timeframe that’s given to the food industry to, kind of, make these changes and include the front-of-package nutrition symbols. But, you may already have seen them available at the grocery stores as a lot of companies are already underway and making these changes.
Tamara (21:17)
Yeah. Yeah. It’s cool. It’s cool. I feel like I’ve noticed more of them for sure when I’ve been shopping, as well. So, it’s, kind of, interesting to see those new policies kind of take effect.
And I’m sure we’re going to be seeing way more of them as we approach 2026, as well. And, too, even when we talk about processed foods, I mean, they are, I think they are just naturally a part of kind of a normal diet now, as well, too. Like, there’s just so many of them out there and it’s just striking that balance.
But, one thing that I like to, kind of, think about when I think about nutrition and I like to think about how I can add more things into my diet versus coming from like a restriction approach, and especially too, given like the rising cost of food, especially fresh foods, right? Like, food is so expensive right now. What are some budget-friendly ways that families can eat more whole and minimally-processed foods?
Rhabika (22:04)
Yeah. So, while it may be that ultra-processed foods are often cheaper than whole foods, there are still plenty of ways for families to incorporate whole foods and minimally-processed foods in their diet while still sticking to a budget. So, for example, frozen fruits and vegetables can be just as nutritious as fresh ones, but often they may cost less and last longer. And, so, one thing to note is to make sure to opt out for them. Things like canned beans, tomatoes, and tuna are also great budget-friendly staples as long as you choose low sodium options. Also, you can try to swap out more processed foods for affordable whole options. So, for example, you can replace sugary cereals with oats or switch out white bread for whole grain alternatives. And, also for those interested, there’s actually a really great chocolate berry overnight oats recipe in our “Tasty Swaps” cookbook that you can also check out. And small changes like these can actually make a big difference in nutrition without breaking the bank.
Another tip is to plan meals in advance. This can help prevent impulse buys and reduce waste. You can also try cooking in larger batches to help save time and money.
This could be trying to make bigger portions of whole food meals like soups, stews, or grain bowls and freeze the leftovers for later. So, really saving on your time and money when it comes to making things in larger batches, as well. And, also, just a practical tip when grocery shopping, try to plan your meals before you head to the grocery store. That way, you’re only really buying the ingredients that you need to cook your meals and make sure to skip those extra items. I know we mentioned earlier, they’re present at the cash register or checkout and they’re there for a reason. Many of them are actually highly-processed items and you often don’t really need them in your kitchens, right? So, buying these items can make it harder to actually stick to your budget as well.
Marcianne (24:08)
That’s really helpful. I feel like that is one of the biggest conversations lately in all of my friends’ circles and even within my family is, again, just the cost of living is very high nowadays. And, so, finding any ways that we can to cut costs or just kind of figure out how to navigate it a bit better is so helpful. So, thank you for sharing those tips and hopefully one day we’ll be out of our current financial situation and be able to afford these foods a little bit better. Thank you for sharing those things. But, even thinking about it still, I think a lot of people like to point out how ultra-processed foods, it’s so much cheaper than the minimally-processed foods: “X, Y, and Z.” But, honestly, everything’s expensive nowadays. Even the price of many of these ultra-processed options are also becoming higher. So, definitely shopping lists, that has been something that has saved so much of our budgeting and even just planning ahead of time. So, when we go to the grocery store, there is a plan. And, just like you said, like, whenever we go to different aisles or whether it’s the front checkout before we’re leaving and we’re seeing all of those like chips and snacks and everything, it’s like, is it on the list? Nope. Okay, keep walking. So, that is very, just planning ahead of time. I know it can take a bit more time, but if you have an extra five or 10 minutes to just plan beforehand, it really helps.
Rhabika (25:41)
Yeah. And, just to echo that, for sure, everything is really expensive now when it comes to grocery shopping. So, it is just the planning and thinking about your meals and what you want to create. That’s really helpful when it comes to budgeting as well, because ultra-processed foods tend to be a lot of like grab and go snacks and you need more of them to make you feel full anyway. So, that’s another concern too.
Tamara (26:06)
That’s true. That’s actually a really good point, as well, too. You need so much more of them to feel full and then you’re spending so much more money because you’re buying more quantity of them, as well. But, yeah, even that whole, you know, it’s a classic case, like, you go to the grocery store hungry and you’re definitely spending more money than you intended. That definitely happens often, but, it’s interesting, too. I remember in Dr. Vanderlee’s episode, too, she said, I can’t remember the exact figure that she shared, but it was something, like, I think it was either millions or billions of dollars that the food industry spends on marketing. It’s because it works, right? And, so, when we think about those products at the aisle, like, it’s just good to have that awareness because having the awareness is the first step towards acknowledging the impacts that things like marketing have on us and our decisions.
Rhabika (26:50)
Yeah, for sure. Marketing can play a huge role in influencing our choices when it comes to ultra-processed foods, for sure.
Marcianne (26:57)
Speaking of marketing, how does marketing and accessibility of ultra-processed foods influence consumer choices?
Rhabika (27:05)
Yeah, so ultra-processed foods are accessible and often heavily advertised. They use bright packaging, catchy slogans, and for kids, like, a fun or popular character, that makes them more appealing or at the very least seem more appealing, right? To both children and adults, as well. So, children in particular actually are especially vulnerable to food marketing, since again, they are more impulsive, and they may not fully grasp the intentions behind these marketing strategies. And, so, this exposure to marketing can shape their food preferences and also makes them more likely to request ultra-processed foods when they’re at the grocery store because they seem more appealing to them. The other thing is that because ultra-processed foods are widely accessible, like, they can be found in grocery stores, gas station, vending machines, they’re just really convenient and quick. And they also are strategically placed in stores. So, we mentioned your checkout counters, again, making them easy to grab and go. And their lower prices and often long shelf life also makes them more convenient for busy families and consumers as well, right?
And, essentially, it’s really this combination of convenience, affordability, and strategic marketing that really may influence people to choose them over healthier or whole food options.
Marcianne (28:29)
One hundred percent, you know, we, just like Tamara mentioned in the episode with Dr. Vanderlee, which definitely check out, they spend all of this money because it works. It really does work, all of these marketing tactics, like, even mentioned before, just all the slogans of cereal and there’s different candies and snacks and things like that, that it stays with you from childhood up until now. And, even in the conversation that we had with Dr. Vanderlee, even discussing how there isn’t supposed to be this marketing directly aimed at the kids. However, when we think about what it is, cartoon characters, catchy slogans, really colourful, you know, I’m not really looking at that as an adult. You know, so, it is again, like, who is this for? And, then even for the adults, as well, I think, you know, the convenience aspect to the cost aspect, where it is placed even within a grocery store. And, you know, for us, I feel like, at least from my perspective, a lot of drink advertisements of really sugary drinks or really highly caffeinated drinks are more marketed towards, like, an older audience. And, so, it can be really hard to make these decisions when it’s in our face all the time. Especially nowadays, it’s not only television advertisements, it’s on social media, it’s on YouTube more than actual television nowadays. And it’s almost, you know, every other video when there’s an ad, it can be food. And even before I had mentioned our work with “F.U.N.” (Food Uniting Neighbours), you know, this is a different type of marketing, I guess. But, even in food aid, you know, organizations, we were hearing from a lot of people, and we were doing our focus groups and just even talking to community members just, you know, casually. A lot of the foods that are made available, and it’s even seen in some of the research that are made available in food aid organizations are highly-processed, as well. And, so, if someone is on survival mode, if they’re low income, and that’s where they go to get aid and much needed food, you know, so that they don’t starve or, or go through any of health aspects of malnutrition, things like that. And that’s the food that they’re being presented. It’s difficult, it’s difficult to be, like, no, let me go and spend my last dollars on a banana, you know, so it’s marketing and food access and what is in front of us really does impact our decisions. And so, you know, I just want to say this to if any audience members are maybe hearing this, and maybe you’re, like, oh, I feel guilty about food choices, or, or whatever, if there’s anything in a negative sense, like have grace on yourself.
It’s very difficult out there to make these decisions. And, so, I think what Tamara shared about the approach of what can I add, you know, instead of what can we take away, it’s more positive. And I feel like a bit more realistic, especially in a lot of our food environments nowadays.
Rhabika (31:52)
Yeah, again, it’s definitely about just striking a balance and really not feeling super guilty for indulging into something if it’s once in a while, for sure. And I definitely agree with everything you mentioned about the accessibility of ultra-processed food. So, that’s definitely there. They’re pretty much everywhere, right? And, when it comes to marketing to kids to just thinking about this, if you do have, you know, their favourite character on the packaging, sometimes that could even make it difficult to make a more nutritious choice. So, if you’re comparing, you know, two different brands, or whatever it is, and one of them is healthier, and, you know, they have less sodium, less added sugar, less saturated fat. But, on the other hand, you have a packaging there that’s has your kids favourite, like, cartoon figure on it, I think you may gravitate towards choosing that because that’s what, you know, your kid wants, or what they might request just based on like the marketing and the packaging around it.
Marcianne (32:53)
Absolutely. With that in mind, what are some strategies for combating this?
Rhabika (33:00)
Yeah, so like Tamara mentioned, as well, like, education and awareness are key for combating this. Teaching kids about nutrition and understanding how marketing affects their choices can really empower them to make healthier decisions daily. Parents can help children recognize marketing tactics and foster critical thinking about food from an early age using food labels, right? So, comparing the two, they can make it into an activity, but really the education awareness is really key. Also, mindful shopping can be very effective. So, families, we mentioned this, they should create shopping lists and plan meals ahead of time to avoid impulse buys. Sticking to the perimeter of stores, that’s usually where whole foods are actually located, and then whereas ultra-processed foods are often in the centre or somewhere in those shelves. So, that can also help avoid ultra-processed food options as well. And, again, home cooking is another great way to encourage healthier eating habits.
And this can also turn into a fun family activity. So, preparing meals together and also planning the meals together as families can help experiment with whole foods and specific whole foods that you want to try. And this can also foster and develop a love for cooking as a family. And lastly, just going back to the marketing is limiting children’s screen time can also help reduce exposure to some of these ads. It may even decrease your kids requests for ultra-processed foods.
Marcianne (34:38)
Great tips. I was just thinking back to kind of with the educational aspect of making it fun. Like, my dad always had stories about, he loves just learning like random facts. So, I’m, like, you should go on, like, Jeopardy or something. [laughter] But, thinking about where the different fruits or vegetables originate from, or where these different, you know, how they prepare different meats or different pastas, just different foods. He made it fun by always sharing a story about like: Where does it come from? Why is it? How is it used? How do different people eat it? And it made it more fun. And then, cooking together was always just so much fun. So many memories in the kitchen, accidents, as well. However, sometimes accidents are how we learn. So, I really, I even appreciate, like, those moments, too. And, limiting screen time again, just as we talked about like these advertisements and marketing are in so many more places than I feel like they were when I was growing up.
So, great tips. And, if parents would like any other tips, you know, we’ve been plugging the one about with Dr. Vanderlee, which please check out. There’s also an episode from earlier seasons about bringing healthy food home with Dr. Tirtha Dhar from the University of Guelph. So, definitely check that out as well.
Tamara (36:01)
Yeah. And, as we’ve been, you know, having this conversation today too, I think there’s just, it’s important to remember that so many things impact our food decisions. Parenting is certainly not easy and we all just kind of try to do our best. With that, to close out the podcast, we like to give families “three practical take-home tips.” So, considering the topics that we’ve discussed today, what are three tips that can be shared with our listeners to help them incorporate more whole or minimally-processed foods into their diet?
Rhabika (36:28)
Yeah. So, the first tip I would say is to definitely plan your meals. I know we’ve been saying this a lot, but it really does help, right? So, try creating a shopping list based on a plan of what you want to eat throughout the week and focus on whole foods like fruits, vegetables, whole grains, and lean proteins, and even maybe try, you know, something that you haven’t worked with before. So, it could be like, I don’t know, a new type of vegetable that you haven’t ever cooked before. Right. So, it could turn into an activity. This helps reduce impulse buys when you have a list and you’re sticking to it. And it also ensures that you have healthy options on hand.
The second tip is to use front-of-package nutrition symbols. So, when you’re grocery shopping, it’s really, these symbols will definitely make it easy to identify foods that are high in sodium sugars or saturated fats. And, so, you can compare labels on foods, different snacks that you’re used to buying and just compare it. And, in the end, choose healthier snacks that are lower in some of these nutrients of concern.
And, lastly, involve the whole family in planning and preparing meals. So, choose simple recipes that use whole ingredients and make meal prep a fun activity for everyone.
Cooking together is a great way to encourage healthier eating habits for you and your family. And feel free to also check out the “Guelph Family Health Study Tasty Swaps Cookbook” for more tips and tasty homemade recipes that help incorporate more whole foods in your diet.
Marcianne (38:03)
Fantastic. Thank you so much, Rhabika, for taking the time to chat with us.
Rhabika (38:10)
Yeah, thank you so much for having me. This was really fun.
Tamara (38:11)
Awesome. Yeah, we’ve had a lot of fun, too. And you provided us with such helpful tips.
And we really hope that our listeners can take away some of these useful tips that you’ve shared as well. And be sure to check out the new “Guelph Family Health Study Tasty Swaps Cookbook.” It’s available on our website, which is www.guelphfamilyhealthstudy.com/cookbooks. We hope our listeners enjoyed this episode and we’ll see you next time.