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PrintKids and Nutrition — Top Ten Tips
1. Add the color of nature to your meals.
- Why? By making a colorful plate full of natural purples, blues, reds, oranges, yellows and greens, you will nourish your body with the positive effects of phytonutrients, such as flavonoids, carotenoids and chlorophyll — all important for proper nutrition.
- How? The produce department features mangos, carrots, apricots, citrus, plums, blueberries, eggplant, grapes, watermelon, raspberry, beets, salad greens, green beans, winter squash, pumpkin, and dark leafy greens. Since you won't find artificially colored products at Whole Foods Market you can also add a splash of color with our dried fruits, condiments such as prepared roasted red peppers and sun-dried tomatoes, frozen berries, and all-fruit jams.
2. Pack well to snack well on the go.
- Why? Snacking is a part of life — especially for busy families on the go. Our lives are more hectic than ever, that's why it's even more important to snack well when you're constantly on the move. By keeping good portable snacks on hand, you'll be prepared with snacks that don't bog you down.
- How? Whole Foods Market can provide a wide variety of healthy, energy-rich snacks perfect for active lifestyles. When you need food for the road, try fresh or dried fruit, olives, trail mix, granola, popcorn, crackers, applesauce cups, vegetarian sushi, nuts and seeds, and nutrition bars. For protein-rich snacks, try our variety of nut butters, yogurts or kefirs, nitrate-free deli meats, hummus, cheese and soy products.
3. Go organic!
- Why? Organic foods are grown without potentially harmful pesticides. Pound for pound, children eat more fruits and vegetables than adults and are therefore exposed to a higher level of possible contaminants. For parents concerned about the possible consequences to their children's health, organic fruits and vegetables are always a good choice.
- How? Whole Foods Market offers a bounty of certified organic fruits and vegetables perfect for growing children. Among the top organic fruit and veggie options are: strawberries, apples, spinach, cantaloupe, grapes. TIP: to ensure that children eat their fruit and veggies, make sure you have good supply of ready-cut raw fruit and veggies. Pair them with dip (yogurt, hummus, guacamole or prepared dip) to make a great snack. Vegetable juice is an additional, often overlooked, source of vitamins and minerals. And… don't be afraid to go stealth and sneak necessary vegetables into spaghetti sauce, meatloaf, spreads and muffins!
4. Steer clear of partially hydrogenated fats.
- Why? Hydrogenated fats are man-made fats that are prevalent in conventional processed foods. The hydrogenation process transforms vegetable oils from their natural liquid state into solid fats. The result is a fat with a chemical configuration that is not found in nature—one that is rich in trans fatty acids. Some scientists speculate that the body cannot use trans fatty acids in the same way as natural fats. Studies have shown that trans fatty acids raise LDL (bad) cholesterol levels while at the same time decreasing HDL (good) cholesterol levels, a net result that has been shown to increase the risk of coronary heart disease. In fact, trans fatty acids have an even worse impact on cholesterol levels than diets high in butter, which contains saturated fat.
- How? Whole Foods Market ensures that only products made without hydrogenated fats are sold in our stores. We have taken the guesswork out of choosing healthy snacks for your family — there is no need to wonder whether or not our baked goods, cookies, snack foods, crackers, breakfast cereals are free of hydrogenated fats.
5. Fuel the brain with Omega-3's.
- Why? Nutrition plays an important role in brain growth and potential. Omega-3 fatty acids are the primary components of brain tissue and are vital for brain development. A diet rich in these fatty acids is essential for adults and children alike. Additional benefits of omega-3 fatty acids include the promotion of heart and mental health. Eat smart to stay smart!
- How? Cold-water fish (salmon, tuna), flax seed, dark leafy greens, and walnuts are good sources of omega 3 fatty acids. Consider supplementing if these foods are not part of your diet-there are child-friendly omega-3 supplements available in our Whole Body departments.
6. Choose sweeteners wisely.
- Why? Higher intake of refined sugar has been implicated in many health problems, from obesity to diabetes and dental decay. In addition, eating excessive amounts of nutrient-poor, sugar-rich foods can diminish the appetite for more nutritious foods. A huge culprit is the consumption of soft drinks whose intake exceeds that of milk, fruit juices and bottled waters, especially among children.
- How? While sweet foods are an inevitable part of a child's diet, look to Whole Foods Market for delicious, more wholesome options high in nutrients but lower in sugar. Be sure to have plenty of fresh seasonal fruits or dried fruits on hand for dessert or snacks, plain or served with yogurt, nuts, nut butters, or cream cheese. Provide unsweetened applesauce and apple butter for great, naturally sweet toppings for bagels or cinnamon toast. Or top applesauce with granola for an instant apple crisp. For a fruity soft drink alternative, dilute 100% fruit juices with carbonated mineral water. And try alternative sweeteners such as maple syrup, molasses, honey, and barley malt when creating your own cookies and cakes. Many of our bakery and packaged baked goods are also available with these unrefined sweeteners.
7. De-stress at breakfast time.
- Why? Breakfast can be a "fast break," a hectic time of day for most families. By preparing ahead of time with high quality foods, you can ensure a healthy, balanced meal despite the scarcity of time and have a great start to a great day.
- How? Plan ahead and prepare portions in the evening before bed. Have cereal, oatmeal, milk and yogurt on hand for quick meals when necessary. Frozen breakfast foods or smoothies can be a good solution for busy mornings as well. And…don't forget to eat colorfully at breakfast: pre-cut fruit, juice and all-fruit jams help make breakfast a balanced meal.
8. Healthy foods for harried lives.
- Why? With the time famine that plagues many active families today, it's not always possible to cook a balanced, wholesome meal every evening. Instead of relying on nutrient-poor options, look for healthier, flavorful prepared foods when a quick meal is needed.
- How? Whole Foods Market prepared foods departments are available with healthy meals that will satisfy the whole family. TIP: pick up a rotisserie-roasted chicken, oven-roasted vegetables and fresh mixed greens. Warm the entrée while tossing the salad with your favorite dressing. Simple, basic and tasty. Also, when cooking in large quantities, remember to freeze meal-sized portions so there will be quick meals available in the future to grab and heat. In the frozen food aisle, you will find additional meals that are free from artificial and unhealthy ingredients-perfect for busy evenings. Whole Foods Market can also provide the basics for making quick meals at home: stir-fries, soups (made in the crock pot), burritos, meatloaf, wraps, and chili are good, easy choices.
9. Eat foods with a low glycemic index.
- Why? The glycemic index is a measure of how quickly a carbohydrate is digested, enters the bloodstream, and raises blood sugar levels. High glycemic index foods, such as refined flours and high sugar beverages, are quickly digested, causing a rapid spike in blood sugar and insulin levels. Such effects have been linked to diabetes, overeating and obesity. Low glycemic index foods, on the other hand, contribute to a steadier blood sugar level and have been shown to lower cholesterol levels and decrease the risk of diabetes. Replacing high glycemic index foods with low glycemic index foods is an important step for balanced blood sugar levels and healthy eating habits.
- How? In general, foods high in fiber and protein have a lower glycemic index and are more satiating. Beans, dairy products, fruits and vegetables and whole grains are foods with the lowest glycemic indices. Try not to eat a high glycemic index food by itself; by combining with a low glycemic index food, the net result is a positive one for blood sugar levels. For example, eat a bagel with peanut butter or a banana with yogurt to gain greater balance.
10. Be patient with kids when introducing new foods.
- Why? It may take children several exposures to new foods before they accept them. Up to 15 tastes may be required for children to accept and enjoy new dishes and ingredients.
- How? Be patient with your children. When introducing a new food, try to highlight similarities with other foods your children like and are familiar with. For example, if your children like chicken, try turkey or duck; if they like oranges, try tangerines. Telling stories or presenting information about the foods on the table may help pique your children's interest.