Walking down any grocery store aisle, you’ll find colorful processed and packaged food options for our little ones. However, these aesthetically appealing food options should be limited for growing children.
Most of these packaged and processed foods are convenient and fun, but they are full of additives, chemicals, and food dyes that are banned in other countries. Many of these foods contain unnatural seed oils, unpronounceable additives, and various forms of sugar. These foods are often devoid of nutrition and made tasty to be addictive. Many of these processed and packaged foods have been altered and denatured that the body (the immune system) does not recognize them as food.
Without proper nutrition, the body cannot function properly. The body is only as good (or strong) as the fuel you provide the body. A food filled with whole foods will be more robust than a body made of goldfish and peanut butter and jelly sandwiches.
Ultra-Processed Foods and Children
Ultra-processed foods are linked to increased cancer risks, weight gain, and premature death. Processed foods inhibit children from reaching their full potential. Most highly processed and packaged foods affect behavior, focus, and emotions. These foods can cause poor sleep, gut imbalances, and skin issues, such as eczema. Unsurprisingly, 30% of people suffering from eczema have food allergies.
One study found that children who consumed more ultra-processed foods had poorer motor skills than children who consumed less ultra-processed foods. By the age of 12, stark differences in cardiovascular fitness were also noted.
The Importance of Fatty Meat for Kids
While it seems simple, focusing on one ingredient, real foods, and limiting processed and packaged foods can go a long way.
If we want our children to be both physically and mentally big and strong, a diet focused on fatty meat is ideal. Meat is the perfect balance of fat and proteins and has the most readily available nutrients for the body to absorb. Since children have smaller stomachs, every bite matters. Meat has the most nutrition per bite compared to any other food. Yes, including vegetables. Nutrients in plants often are not in the form the body can absorb (beta-carotene in carrots must be converted to vitamin A). The chances of optimal conversion are even less if the digestive or immune system is impaired.
Kids will choose foods laden with extra sugar, endless unrecognizable ingredients, and imitation fillers all too often when given the options. Maybe it’s because our bodies will always prioritize the survival of just today. Sugar provides us with the energy to survive today, but it’s not an ideal food for long-term health.
The brain is about 60% fat and uses over 20% of the calories consumed. The brain needs glucose but can happily thrive off fatty acids and ketones, and the heart’s preferred fuel source is fatty acids and ketones. An abundance of animal fats and nutrient-dense foods is required for the brain to grow properly. Feeding children fatty meats is a great way to ensure optimal health.
Kids need nutrient-rich meats to grow properly and support gut function. Without proper gut function, children will show signs of skin disorders and erratic behavior, such as eczema and an abnormal frequency of temper tantrums. Most of our immune system neurotransmitters are in the gut. Without proper gut function, mental and physical issues can arise. Children should not eat a diet heavy in refined carbs, sugar, and plant-based foods—these foods are not friends of the gut.
Understanding Plant Toxins
All plant-based foods are loaded with anti-nutrients that interfere with our children’s ability to absorb nutrients. For example, spinach may seem like a great source of iron, but it contains non-heme iron, which is far less absorbed by the body. Spinach also contains oxalates which is an anti-nutrient that binds to minerals, such as calcium. Yes, it blocks minerals from being absorbed.
Heme iron from meat is two to three times more bioavailable than non-heme (plant) iron. Since anti-nutrients can block iron absorption—if you eat steak with spinach, you are likely inhibiting most of the iron from being absorbed—not only from the spinach but the iron from the steak.
And remember, with children, every bite counts because their stomachs have less capacity. This is why we typically recommend only limited water with meals. We want our children to prioritize meaty proteins, and not fill their tummies with liquids or dilute their stomach acid.
Plants are just like any other living species. They want to survive and procreate. They are not here for human (or any other predator’s) consumption. Since they can’t run from predators, they protect themselves with plant toxins or anti-nutrients. We already know many of them: gluten, oxalates, and more.
Plants aren’t evil, but they don’t exist to be eaten. It can be why plant-based foods don’t have the best nutrient absorption rates. As an example, vitamin C uptake can compete with glucose uptake, and while fruit has vitamin C, it also comes with sugars and glucose that can inhibit absorption. You can also consume salmon with an abundance of DHA for brain function, absorbable antioxidants (astaxanthin), and whole-food vitamin C.
The other factor to consider is that plant-based foods lack some nutrients, such as vitamin B12, and are low in many other nutrients. These same nutrients are abundant in animal-based foods.
What’s for Breakfast?
The sugar content in a typical one-cup serving of packaged oatmeal is close to the sugar content of one can of soda. Sugar gives us quick bursts of energy but becomes a strain on our pancreas to produce extra insulin to shovel away the excess sugar and store it as fat.
When there is too much sugar in the blood, the body prioritizes the removal of sugar over everything else. Too much or too little sugar (glucose) in the blood can cause serious health issues, so the body goes into high gear to balance blood sugar levels.
For small bodies, the burden of sugar is too much that children are now being diagnosed with type 2 diabetes at such an early age. In fact, the youngest reported diabetic was three years old.
Let’s consider the example of a peanut butter and jelly sandwich. Sounds pretty healthy.
Most peanut butter and jelly sandwiches contain at least two tablespoons of peanut butter. Two tablespoons of peanut butter has eight grams of carbs. Adding two tablespoons of organic jelly adds another 28 grams of sugar. If we add two slices of whole-grain bread, we can add an additional 44 grams of carbs.
A typical peanut butter and jelly sandwich has about 70-80 grams of carbs that rapidly convert to sugar in the body. That’s a lot of sugar for a small body to handle—especially a small liver and pancreas.
Our blood sugar can only handle about four grams of sugar in the bloodstream at any given time. (Four grams of sugar in the blood is a blood glucose reading of 80 mg/dL.) 70-80 grams from a simple sandwich is a lot of sugar for a small child. It’s a lot, even for a large adult. Add chips, juice, fruit, and other snacks, and we are having the body fight for blood sugar balance. What happens to the rest of the systems in the body?
Peanuts are also a legume that contains aflatoxins, carcinogenic toxins produced by fungi, and anti-nutrients such as lectins, phytates, and oxalates. Legumes have been shown to impact our gut lining and overall digestive function. Remember, most of our neurotransmitters and immune function are in our gut. The plant toxins and anti-nutrients in legumes may be why many children have peanut allergies.
Instead of PB&J sandwiches, feed children eggs and beef sausages for breakfast. The benefits of eggs are endless, including good brain health and cholesterol. Remember, the brain is 60% fat (cholesterol) and eggs are a good source of protein, iron, phosphorus, zinc, choline, folate, vitamins A and D, lutein, and zeaxanthin. (If cholesterol was bad for our health, why would the body make most of its cholesterol needs?)
If your child cannot tolerate eggs, beef only is just fine.
What We’re Feeding Our Kids Isn’t Working
Over the years, the food recommendations for school lunches have become more and more processed. There is a substantial reduction in meat that will benefit no one.
In the 1920s, food was more natural and far less processed. There was an importance placed on meats and real whole foods. There was no inclusion of seed or vegetable oils as they did not exist. Yes, seed oils are a very modern “food.”
In the 1950s, processed food started to come into play, but animal-based foods were still a large part of the meal. Full-fat products were consumed, such as whole milk and cheese.
By the 1990s, fast food companies took over school cafeterias, and shortcuts were made because of cost. For example, ketchup is considered a vegetable, and nutrient-dense foods have become a lesser priority. Fat is now blamed for childhood obesity instead of the fast-food or ultra-processed foods provided to our public school children. Fat has also been dramatically reduced from dietary recommendations when we need fat for good hormone and brain function. So instead of whole milk, our children now get ultra-pasteurized low-fat milk with added sugars.
Feeding children can be difficult. One day they love chicken nuggets, and the following week they refuse to touch anything that has chicken. Many of us live such busy lives that convenient lunches such as Lunchables seem appealing, but proper nutrition is critical for children (and adults too).
One tip with children is reducing snacking between meals. When kids are hungry, they will eat. If I feed my kids a cup of raw milk after school, they will eat less meat at dinner. So offer them food during meals and reduce the snacking. We cannot stress how important proper nutrition is for our growing children.
What to Feed Our Kids
When thinking of good fats for our kids, think of eggs, meat, fish, tallow, butter, and full-fat raw dairy. Skip the nuts and seeds as best you can. Nuts and legumes have the most anti-nutrients compared to most other foods. From a plant perspective, the nut and seed continue the plant breed. Plants will protect the nut and seed to continue life, and these foods are not ideal for frequent consumption.
Skip the plant-based fats as they are highly processed and oxidized. These seed and vegetable oils are rancid and cause inflammation in the body. Oils such as vegetable, corn, soy, peanut, and canola oil are not natural foods. Avocado and olive oils are the best options but make sure you trust the source. Often companies will mix these oils with cheaper seed oils to save on cost.
Here are some other recommendations:
Prioritize meats and fatty meats. If your child doesn’t like chewy fat, consider adding some butter to their food. Scrambled eggs with added butter can add an abundance of healthy fats. Ground beef or meatballs can add extra fat too.
Skip the low-fat and non-fat options. Most of these foods are highly processed. These low-fat foods are not as palatable without fat, so companies tend to add more sugar.
Reduce snacking. Kids will eat when they are hungry. You don’t have to force hiding vegetables in baking concoctions. Feed them nutrient-dense meat when they’re hungry, and they will eat.
Reduce carbs. Reducing this macronutrient will reduce the blood sugar highs and lows. Many children reduce their emotional rollercoasters just by reducing sugars and food dyes. Fatty meat has enzymes known to calm the mind, which is a bonus to the nutrition in these meats.
Say no to juice. Juice is an empty-calorie sugar roller coaster. If children drink juice on an empty stomach, the sugar will hit the liver too quickly and shock the pancreas (which releases insulin to reduce the sugar burden). Water is their best friend. Sometimes we add electrolyte powders to our children’s water to have a juice-like drink while getting in some minerals.
Reduce gluten and dairy with sensitivities. With all sensitivities, I see the worst symptoms with gluten and dairy. If your child is having a reaction or sensitivity, limiting certain foods can go a long way. Limiting foods that cause sensitivities reduces the impact on the immune system.
Have grace. There is no such thing as perfection. Trying to be a perfect parent and perfectly feeding your children is a stress in itself. Find the balance that can help you stay consistent and allow for more love at the table instead of arguments and tears. Added stress is never a good thing.
Closing Thoughts on Ideal Nutrition for Kids
It is no secret that food sensitivities and mood issues occur in children at a higher rate than ever before and continue to rise. Eating whole foods, especially meat, can be healing with food sensitivities. You can calm the immune system by removing processed foods with additives and chemicals and plants with plant toxins. Meat has more nutrients per calorie and will support the healthy growth of our children’s brains and bodies.
If your child is struggling with food sensitivities, mood issues, and gut imbalances, consider using a meat-based elimination diet, such as the lion diet. You might be able to add more meats than just ruminant meat, but you can slowly remove foods if things aren’t improving. And when the diet isn’t enough, consider environmental factors.
Find families and communities that have similar struggles and food sensitivities. Talking and connecting with others can help you feel supported. Feeling less alone helps us be more resilient and fight for a better day. The beauty of children is that they are resilient. They will bounce back at speeds we cannot as adults.
Motivate your children and show them how good they can feel and function by eating a nutrient-dense, meat-based diet. Learn to speak in a way that your children will understand. A toddler may relate to wanting to be big and strong, like Superman or Superwoman. A ten-year-old may relate most to their favorite athlete– they need fuel, stamina, and resilience to become their best self.
Change takes time. Take it one day, one meal at a time, and have patience. Small incremental changes daily still amount to significant changes in the long term. These small changes can make for healthier, happier, and more well-adjusted children. We cannot control all the chemicals, pollutants, metals, and toxins in the air, but we can choose what we feed the body. And we need to take care of our bodies because it’s the only place we have to live.
Free Resources for Supporting Your Kids
My heart is always with our children, and I will always go the extra mile to help the younger generation. Here are some free resources:
Work With Our Trusted Carnivore Diet Functional Medicine Practitioners
The Nutrition with Judy practice is honored to be a trusted carnivore diet practitioner support serving patients from around the globe. We’re passionate about helping our patients achieve root-cause healing in order to lead the best quality of life possible that’s nearly symptom-free. Our team is dedicated to providing leading children’s health resources. We welcome you to explore our free resources and are always available to support you through personalized protocols. Our Symptom Burden Assessment (SBA) is the perfect starting point for discovering your root cause and is required to work with our team— you can learn more in-depth about this powerful tool here.
Start your root-cause healing journey today and contact us any time with any questions or concerns.
DISCLAIMER: This content is for educational purposes only. While we are board-certified in holistic nutrition and are nutritional therapy practitioners, we are not providing medical advice. Whenever you start a new diet or protocol, always consult with your trusted practitioner first.