How to Cut Processed Foods from Your Kid’s Diet

Naturally Savvy Podcast

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Show Summary

Processed foods are those that have been altered in some way.

This category can include food that has been cooked, canned, frozen, packaged. Or, it can be food that’s been fortified, preserved, or prepared.

Minimally processed foods can make our lives more convenient, such as washed and pre-chopped fruits and vegetables or bagged salads.

Highly processed foods are the types, however, that should be avoided. There are foods that have sweeteners, oils, flavors, colors and preservatives to improve safety, taste and appeal, like boxed potatoes, jarred tomato sauce, and cake mix. Ready-to-eat foods like cereal, flavored oatmeal, crackers, yogurt, granola bars, cookies, rotisserie chicken, lunch meats, hot dogs, sausage, and cheese spreads fall into the category of highly-processed foods, as well as those that that are packaged like frozen meals and frozen pizzas.

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Experts say the more processed foods you eat and the longer you eat them can lead to inflammation, leaky gut syndrome, and a host of health conditions in the future.

To help remove these foods from your children's diet and your own, health journalist Julie Relevant suggests the following:

  • Take stock of what your family eats and have a plan that includes goals.
  • Purge your pantry (this will be a gradual process)
  • Make healthy substitutions and find better versions of your kid’s favorite foods
  • Re-think what you pack for school lunch
  • Swap processed snacks for whole foods including fruits and vegetables and nuts/seeds
  • Don’t forget sugary drinks: swap in water, or water infused with cucumbers or strawberries
  • Eliminate all white, refined carbohydrates
  • Shop and cook with your kids—make it fun! We must empowering kids to make healthy choices.
  • Stay consistent and be patient.

Listen as Julie joins Andrea and Lisa to discuss the harms processed foods can do to the human body, as well as how to get them out of your life.

Show Notes

[2:40] Keys to getting balanced and making healthier choices.

[5:10] How to take back your kitchen

[5:58] Finding healthy substitutions

[6:30] A great shortcut that has worked really well for Lisa Davis.

[8:15] School lunch woes.

[10:20] Julie's health journey.

[13:00] After school easy snacks.

[14:40] Not all processed foods are bad, learn about Julie's favorites.

[16:10] Go to meal ideas.

Show Links

UnJunk Your Junk Food

Visit Julie's Website.


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Lisa Roth Collins is a Registered Holistic Nutritionist (RHN) and is the Marketing Manager at She is passionate about health and wellness and tries her best to make healthier choices every day for herself and her family. Her journey to natural health was driven by her own struggles with digestive discomfort, depression, and anxiety. Lisa returned to school in 2014 to study nutrition at the Canadian School for Natural Nutrition. She threw herself into her studies so she could learn as much as she could to help herself feel better and thrive. Upon completing the program and being certified as an RHN, Lisa began her work at Naturally Savvy where she has been able to help so many people learn to make healthier choices for themselves. Through her work, she has connected with so many incredible people in the industry whether other authors, influencers, or brands. Plus, she is affectionately known as "Techie Spice" because of her ability to wrap her head around technology. Every day she gets up with a renewed sense of energy and ready to make a difference. You can read all of Lisa's content here. In her spare time, Lisa loves to try new recipes, make delicious and nourishing meals, and she is an avid reader. For more information about Lisa, check out her profile on here.