’One of the best marketing scams of the 21st century’: Five foods a health expert would never feed his kids

One of the biggest challenges parents face in this modern-day environment is knowing what foods they should feed their children, says Dr Nick Fuller, a health and obesity expert from the University of Sydney and Royal Prince Alfred Hospital.

“We also live in a society where companies seek to profit from what we feed our kids, pushing incorrect and damaging advice on us and them,” he said.

“There’s also this unending stream of advice, and much of it is outdated or plain old wrong, pushed out by big-name celebrities or social media sensations.”

Dr Fuller said it was important parents instead listened to advice from healthcare professionals in order to “future proof” their children’s diet and relationship with food and named the five foods he would never feed his kids.

1. Coconut oil

Dr Fuller described coconut oil as “one of the best marketing scams of the 21st century” and said it shouldn’t be part of a child’s diet.

“Coconut oil is about 80 per cent saturated fat,” Dr Fuller said.

“That’s why when you buy it, it’s solid at room temperature.

“It’s been shown to raise our low density lipoprotein cholesterol, otherwise known as our bad cholesterol, which blocks our arteries and causes heart attacks.”

Instead of coconut oil, Dr Fuller suggested parents and carers use olive oil and canola oil, which contain unsaturated fats that can improve a child’s heart health.

2. Almond milk

Almond milk, which is made by grinding up almonds and adding water, was not an appropriate milk substitute for infant formulas, toddlers or older children, Dr Fuller said.

He said almond milk was low in protein, very expensive, and could contain other ingredients such as stabilisers, emulsifiers, and sometimes even vegetable oils.

“You’ll find some brands also sweetened with added sugar,” he said.

Dr Fuller said parents should instead opt for cow’s milk, which he described as the “golden standard”, containing significantly more protein than nut milks.

“It’s also a very rich source of calcium and vitamin D, which is needed for healthy bones,” he said.

“It also contains iodine, which helps ensure a healthy thyroid function and healthy weight control.

For children with a diagnosed lactose intolerance, Dr Fuller recommended lactose free cow’s milk, and for those with a diagnosed dairy allergy, he recommended calcium fortified soy milk.

3. Butter

Dr Fuller recommended parents use extra virgin olive oil or avocado as spreads instead of butter or margarine.

He said avocado and extra virgin olive oil offered “far more nutritional benefits”, such as improving heart health and preventing disease down the track.

“It might seem crazy at first, but I always encourage parents to give it a go because they will be surprised that these healthier snacks actually become something that their child loves,” Dr Fuller said.

4. Low-fat yoghurt

Although low-fat products reduced children’s saturated fat intake, which should, in theory, improve their health, not all saturated fats were equal, Dr Fuller said.

He said research showed that saturated fats found in milk and other dairy including yoghurt and cheese had no detrimental effect on, and might even improve, heart health.

He recommended avoiding low-fat yoghurt, which could be high in added sugar, and opting for a full-fat variety instead.

“And, if you want to, add in natural sweeteners like fruit or honey,” he said.

5. White bread

Dr Fuller said white bread had been refined down to the point where it contained little to no nutrition.

He said white bread was low in vitamins and minerals, and a lack of fibre meant it would not fill children up for long periods of time, meaning they would be more likely to overeat.

“The general rule of thumb is to buy wholemeal bread for children less than two years of age because grains can be a choking hazard,” Dr Fuller said.

“After that, you need to be opting for wholegrain bread for children greater than two years of age.”

How to handle fussy eaters

Dr Fuller said that as a father, he understood how hard it could be to deal with fussy eaters and recommended involving children in food shopping and meal preparation to overcome fussy eating.

“It’s guaranteed to make them curious about the meal that they’ll create, and they’re going to be more willing to taste it,” Dr Fuller said.

Dr Fuller also recommended eliminating mealtime distractions like the television and mobile phones so that children could focus on tasting and fully experiencing new foods. He also recommended parents avoid using food as a reward or punishment.

“A lot of parents have been there, they trade the promise of that yummy dessert for two more bites of the vegetables,” he said.

“But this practice only makes unhealthy associations with healthy foods.”

Finally, Dr Fuller said parents should keep encouraging their children to taste new foods over time.

“Research shows that it can take eight to 10 exposures to eat a new fruit or try a new fruit or vegetable before they’re willing to accept eating it,” he said.

More information about Dr Fuller’s new book Healthy Parents, Healthy Kids, which provides six simple principles on food, exercise and sleep health to help parents establish new healthy habits for their family, is available here.