Many parents seek advice on how to grocery shop for the whole family. They want to select foods that are both healthy and appealing, especially for little ones, who tend to be a bit pickier. However, there are some foods that seem like good options, but when it comes down to the ingredients, some of these foods just do not make the cut. Lunchables- such a cute concept, but don't do this to your child. I know it's what the cool kids are doing. I was susceptible to this thinking once. I remember as a child, one of my friends bringing Lunchables every day to school. I thought it was so awesome. Years later, I saw this friend...let me just say that I am SO glad that my Mom used her better judgement to limit these sodium-laden perpetrators! Lunchables are easy to makeover and recreate in your own kitchen. I will do a separate post on DIY lunchables. Lunchmeat, Hotdogs, and Breakfast Meats-Again, lots of salt added to these processed meats, including bacon and sausage. Furthermore, highly processed meats have been classified as carcinogenic or cancer-causing. Fruit snacks-these little guys seem innocent enough. I mean, they have fruit in the name, right?? Don't be fooled! These stealthy diet busters are no more worthy of a relation to fruit than a beast is to a beauty. They have the artificial flavor and color of fruit and none of the nutrients. Vitamin C, you say? Nope, still not convincing enough to crown this food as something that we want to feed our families. Try whole fruit, like an apple or banana, instead. Cereal-Many companies are trying to change the face of their products by decreasing sugar, throwing some whole grain flours in the mix, and increasing fiber content. However, don't depend on the claims on the front of the box to guide you in selecting a healthy option. Flip that box over and read the ingredients. If "whole grain" is not listed in the first 5 ingredients, chances are the percentage of whole grain in the cereal is so small that it is irrelevant. Conversely, if the amount of sugar is lower according to the claim on the front of the box, but sugar or one of its many alias' remains one of the first ingredients, it may be best to leave the cereal on the shelf. At the very least, reserve it for more of a dessert-type cereal. Some of my favorite options for a healthy cereal include plain or multi-grain Cheerios, Rice Krispies, and Honey Bunches of Oats. Adding fresh berries or banana slices can sweeten up the situation, while adding more nutrition.
Yogurt - I have this listed because there are so many yogurts that have added sugar. Some added sugar is okay, as yogurt can be pretty tart without it. However, some yogurts have so much sugar that they may be confused with diabetes. Brands including Chobani and Fage offer a variety of options. While these aren't really marketed as yogurt for children, I promise that the yogurt will not know that a child is eating it. There is not a significant nutritional difference between your basic children's yogurt and a yogurt not marketed as such. Your child might miss the flashy containers, but there is an easy fix for this. Put the yogurt on a plate instead of giving it to him or her from the container. As a matter of fact, just save some money and buy the large container of yogurt and spoon out your desired portions. Stick with 2% yogurt rather than fat free. Marketing ploys with all of their bright colors and cutesy characters make it really hard to discern what foods are healthy at the grocery store. However, by reading labels and learning about ingredients, you can be more confident that the items in your shopping cart will translate to a healthy heart (and a healthy being overall).
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If your New Year included the decision to transition to a healthy lifestyle, be sure to invest in the following kitchen must-haves to simplify the process.
Good quality knives. I love a sharp knife. When you experience one, you will appreciate how much easier life becomes in the kitchen. Scraping spatula. Essential for scraping those last remnants of food out of the bowl/pan/can/etc. You will be surprised at how much product remains after you think you have emptied a container. My spatula will make me think that the dish has been washed due to how little product is left upon its use. I use spatulas that are one piece without a removable part. This decreases the likelihood of water and food being trapped in the handle, where the pieces meet. One-piece spatulas are safer and more sanitary. Measuring cups and spoons. Some cooks prefer to add a pinch of this and a dash of that. I am getting better at eyeballing, but for certain things, I HAVE TO HAVE a measuring device. I like consistent results and for the most part, that means measuring. Kitchen shears. For chopping salad fixings into bite-size pieces. For cutting larger pieces of meat into cubes and strips for quicker cooking. For cutting stringy celery. For skinning fish. I love my kitchen scissors. Glass storage containers. I try to use glass over plastic to decrease opportunities for toxins to leach into my food. Pyrex and Luminarc (affiliate links at the end of this post) make good quality containers that are multipurpose. I can bake and store in my set, making them especially convenient. Salad spinner. This is borderline unnecessary, but I really don't like a wet salad and getting to the bottom of the bowl and there is a puddle of watery dressing. A salad spinner will change your life in that respect. You will save time from having to wait on drip drops to drain from the colander. You will also save money because you will go through fewer paper towels. Hopefully, you will test out this list for yourselves. It can be difficult to change your eating habits. However, when your kitchen is equipped with the right tools, you are much more likely to stick with your plan.
Alena H. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to tastewithoutwaist.weebly.com.
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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