As a cardiologist who has treated heart attacks for more than 20 years, I’ve seen how eating habits formed in childhood can often lay the groundwork for chronic illness in adulthood.
My wife and I have three daughters, now in high school. I know how hard it can be during the early years just to get through dinnertime. I remember stocking up on dinosaur-shaped chicken nuggets, chips, and whatever else that was quick, easy, and appealing. It’s a stage we all go through, but I’ve seen the damage these foods can do.
Now we’re more intentional about what we put on the table. Here are six foods I don’t feed my kids — and what we eat instead.
1. Microwave popcorn
Yes, it’s quick. But many store-bought microwave popcorn brands contain chemicals that worry me, especially as a heart doctor.
The bags are often lined with per- and polyfluoroalkyl substances (PFAS), or toxic “forever chemicals” that have been linked to health issues, including immune system suppression and birth defects. Plus, the butter flavoring can contain compounds that can be harmful to the lungs.
What to eat instead: Make air-popped popcorn at home and drizzle it with real melted butter or olive oil.
2. Flavored yogurts
Flavored yogurts, especially the ones marketed to kids, often look healthy thanks to their high protein claims. But look closely at the label and you’ll see that they’re often full of added sugars and artificial dyes.
Even worse, the serving sizes may be too small for some kids that they end up eating two or three, multiplying the sugar load.
What to eat instead: We serve plain Greek yogurt with a swirl of local honey and fresh berries. It’s just as tasty and far healthier.
3. Processed meats
I’m talking about bacon, deli lunch meats, hot dogs — the usual lunchbox suspects. These foods are often loaded with sodium, preservatives, and nitrates that raise the risk of heart disease and cancer.
As a cardiologist, I’m terrified of what these compounds can do at a cellular level. They interfere with important compounds like nitric oxide, which regulates blood pressure and blood vessel health. Another worry is that they can impair a complex process called “endothelial function,” making it more likely for cholesterol buildup in our arteries.
Simply put, these foods contribute to the many diseases I’ve spent my career fighting against.
What to eat instead: In our house, we go for lean, unprocessed proteins like grilled chicken and grass-fed beef. We also eat plenty of plant based proteins like lentils, chickpeas, and quinoa.
4. Sugary cereals and drinks
When I was little, my friend Mark loved coming to over because I was the “lucky” kid who always had sugary cereals in the pantry. If I could go back in time, I’d have tossed all of it — and while we’re at it, the sodas — in the trash.
According to metabolic expert Dr. Robert Lustig, the average kid’s daily breakfast consists of more sugar than their small bodies can process in three days! These kids are set up to have a blood sugar crash about an hour into their school day. How can we expect them to learn if their bodies can’t focus?
What to eat instead: With our daughters, we flipped the script. Breakfast is fruit, eggs with veggies, or a quick smoothie with healthy fats and tons of fiber. They drink filtered water occasionally flavored with natural fruit. Soda or fancy bottled juices are rare treats.
5. Deep fried foods
Go to the county fair, and “deep fried” is the process for almost anything: chicken, cheese, and even butter sticks.
One of the many problems with deep fried foods is that they are fried in reused industrial oils at a high heat. These oils aren’t just lacking in nutritional value — they saturate otherwise healthy foods with harmful compounds like acrylamides and advanced glycation end products (AGEs), which fuel inflammation.
Even scarier: These foods train our kids’ taste buds to crave that deep-fried crunch.
What to eat instead: We still love crispy food in our house — we just make it differently. We use the air fryer to make roasted veggies, sweet potato fries, and veggie chips. We get our crunch without the crash!
Eating for a long, healthy life
You don’t have to eat perfectly all the time. And of course, before making any drastic changes to your child’s diet, consult with your pediatrician or healthcare provider.
It’s really about making smarter choices little by little, day by day. Be aware of hidden seed oils in your foods and try to minimize them. Make breakfast a win with good fats, proteins, and good carbs. It helps to get your kids involved in the kitchen, too.
Most of all, lead by example. Kids are always watching, and what they see you do matters more than what you say.
Dr. Sanjay Bhojraj, MD, is a board-certified interventional cardiologist and certified functional medicine doctor. A pioneer at the intersection of precision cardiology and lifestyle medicine, he is the founder of Well12, a wellness program helping individuals reverse chronic disease through nutrition, breathwork, and genomic insights. Dr. Bhojraj is also a national educator for the Institute for Functional Medicine. Follow him on Instagram.
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