Bright sugary drinks, breakfast cereals laden with sugar, candies, salty packaged snacks, pastries, instant noodles, and processed meats can contribute to rapid weight gain. A nutritionist at Atlas clinics, Anastasia Efimova, explained this to socialbites.ca, highlighting how these foods tend to affect body weight.
She pointed out that these items, along with fast food, are ultra-processed. They typically come with high levels of salt, sugar, and saturated fat. Studies have linked the regular consumption of ultra-processed foods to a greater risk of weight gain and related health issues, Efimova noted.
The doctor emphasized that, compared with fresh or minimally processed foods, ultra-processed options are usually more calories per gram. This means people can consume more energy without feeling fuller, especially if portions are large or meals are frequent.
Efimova also explained that many items such as fruit juices, sodas, sweetened breakfast cereals, pastries, instant noodles, and certain sausages offer little fiber, protein, vitamins, or minerals. At the same time, they can contain significant amounts of sugar and fat, which over time may contribute to gradual weight gain.
She urged careful attention to the so-called liquid calories from sugar-sweetened beverages. These drinks do not provide lasting fullness, which can lead to higher overall daily intake. A single serving of soda or a flavored coffee can easily add 200 to 300 extra kilocalories each day, without noticeably reducing appetite, according to Efimova.
Nutrition education emphasizes recognizing these hidden calories and choosing foods that provide satiety and essential nutrients. Emphasizing water, unsweetened beverages, vegetables, lean proteins, whole grains, and fruits can help manage energy intake more effectively. Even small shifts in daily choices can accumulate into substantial improvements in weight management over time.
Furthermore, experts stress the value of structured eating patterns. Regular meals that balance carbohydrates, protein, and healthy fats can improve fullness cues and reduce cravings driven by ultra-processed options. Reading nutrition labels and cooking at home are practical steps that empower families to make informed decisions without sacrificing flavor or satisfaction.
Awareness of the broader lifestyle context matters as well. Getting adequate sleep, staying physically active, and managing stress contribute to better control of body weight. When families plan meals, they increasingly look for nutrient-dense replacements that still feel enjoyable. In this way, it becomes possible to reduce reliance on ultra-processed foods while maintaining a varied and satisfying diet.
Ultimately, discussions about diet for children and adults alike focus on balance, not deprivation. The goal is to support health and well-being through steady, manageable changes that can fit into everyday life. Experts encourage ongoing conversations with healthcare providers to tailor dietary choices to individual needs and circumstances, ensuring that every person can pursue a healthier lifestyle with confidence.