Nutrition expert: How to stop feeding your child junk food | Rhiannon Lambert & Dr. Federica Amati

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As adults, food shopping can be a minefield. But when it comes to feeding your kids, the stakes are even higher. Our food environment is rife with misinformation. Brightly coloured labels on packaged, often ultra-processed foods promise high protein, high fibre and low calories. The additives, emulsifiers and mountains of added sugar are hidden in the small print.

So how can parents navigate this confusing landscape? Today, we hear from two of the UK’s most-trusted nutritionists (and both parents of small children) on how to get your kids eating well.

Rhiannon Lambert has written four books, including 2024’s Sunday Times bestseller The Science of Plant-based Nutrition. Half a million people follow her nutrition advice on Instagram. ZOE’s Head Nutritionist, Imperial College London lecturer and bestselling author of Every Body Should Know This, Dr. Federica Amati, also joins Rhiannon for today’s conversation.

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Timecodes:
00:00 Food shopping is a struggle
01:53 Quickfire questions
04:10 What’s the problem with children’s food?
10:27 Why more kids are at the dentist than ever
13:23 What to read on food labels
20:33 Do this to improve your child’s lunchbox
24:26 Stress-free ways to keep kids healthy
26:46 The game-changing healthy food hack
29:05 Make your home a healthy food environment
31:26 Tips for teenagers
33:12 How to talk to your kids about healthy food
38:46 The perfect nutritious breakfast
41:28 Breakfast cereal for kids: yes or no?
43:01 The power of healthy pancakes
46:20 Weight loss advice for children
46:57 What to do if your child's never hungry
48:14 Beat kids sugar cravings
48:56 Should you give kids ice cream?

Books from our ZOE Scientists:
The Food For Life Cookbook | https://amzn.to/4amfIMX
Every Body Should Know This by Dr Federica Amati | https://amzn.to/4blJsLg
Food For Life by Prof. Tim Spector | https://amzn.to/4amZinu

Rhiannon Lambert's latest books:
The Science of Plant Based Nutrition | https://amzn.to/3YfnX9S
The Science of Nutrition | https://amzn.to/3YzNdc3

Learn more from today’s episode:
Try ZOE’s famous pancake recipe | https://www.instagram.com/zoe/reel/Cq...
Watch our emulsifiers episode with Dr Federica Amati |    • Nutrition scientist: The truth about ...  

Relevant studies:
Bite Back 2030 Report 'Are food giants rigging the system against child health?' https://biteback.contentfiles.net/med...

The Ultra-Processed Food Content of School Meals and Packed Lunches in the United Kingdom, 2022, published in Nutrients https://www.mdpi.com/2072-6643/14/14/...

Association of ultra-processed food consumption with all cause and cause specific mortality: population based cohort study, 2024, published in the British Medical Journal https://www.bmj.com/content/385/bmj-2...

Have feedback or a topic you'd like us to cover? Let us know: https://gf6hx47iu5g.typeform.com/topi...

Episode transcripts are available here: https://zoe.com/learn/category/podcasts