The phrase “all natural” is appearing on the packaging for more and more food products every day.  Such claims can be very compelling, but the astute shopper still needs to check out the nutrition label.  Products labeled “natural” or “organic” can still be full of sugar, fat and preservatives.

Here are a few points to consider as you roam up and down those aisles:

1. Bonnie Taub-Dix, MA, RD, CDN, national spokesperson for the American Dietetic Association, explains that when selecting free roaming or free range animal products, consumers are being told that the animal had access to open space not that the animal necessarily spent time outdoors.

2. Be sure to read the label on all those Low-Fat and Fat-Free products.  When fat is removed, food manufacturers often add high amounts of salt and/or sugar in order to make up for the changes in flavor and texture.  Sometimes that lower fat version may have more calories and junk than the original!

3. The pricey drinks we see now containing green tea, acai, pomegranate, etc. are often full of sugars and artificial sweeteners.  Instead, go to the source.  In season, a real pomegranate has greater nutritional benefits and is far cheaper than the beverage.  In general, when choosing between a juice that most likely contains added sugar and little fiber and an actual piece of fruit, go for the fruit itself.  You’ll get fiber, a greater feeling of fullness and fewer calories.

4. Granola – I do love the stuff, but check the label.  Most brands are marketed as all natural but are loaded with sugar, fat and calories – especially when you make note of the suggested serving size (often a mere quarter-cup!).  Instead go to the source once again.  Pick up some oatmeal and prepare it at home with fresh fruit or nuts.

5. Two more tricky ones – David Katz, MD, MPH, FACPM, FACP, cofounder and director of the Yale-Griffin Prevention Research Center, explains that some pasta sauces “have higher concentrations of added sugar than ice cream toppings” and that some breakfast cereals “have a higher concentration of salt than potato chips”.

So, read the labels to confirm or deny the “all natural” marketing language you find on food packaging.  You might surprise yourself.

A new year and a fresh look at the budget.

We all love the bulk buy and, if you’re like me, it just about KILLS you if some of that abundant purchase spoils before you have a chance to use it.  So, here are some tips for freezing some of that extra bounty so you can stretch your food budget – and eat well too!

1. Blanch your fresh veggies and THEN store in plastic bags in the freezer.  The blanching process helps the produce maintain its color, taste and mouth feel.

2. Nuts can go bad after a while in the pantry but can stay fresh and yummy for up to 6 months when frozen in freezer bags – great protein and unsaturated fats for another day.

3. If you’ve got fruit that’s about to go bad (think brown bananas in the bowl on the counter) puree it and freeze it in ice cube trays.  As you’ve heard me say time and time again they make great additions to smoothies, hot breakfast cereal AND baked goods (think Indigo Rabbit!)

4.  Tofu is even great frozen.  You can either drain, slice, wrap in plastic and freeze or simply toss the whole container in the freezer.  The resulting tofu will be great in stir-fries!

5. Eggs work great after being frozen as well.  Just store whites and yolks separately.

Oh, and remember to label everything.  You wouldn’t want to add thawed egg yolk to your morning yogurt thinking it’s a beautiful mango puree!

If you’re a parent you can certainly appreciate how challenging it can be to consistently promote healthy-er eating for your children. 

There are days when we stand on the top of that mountain, red cape whipping in the wind behind us, when less than a boat-load of sugar and/or additives have made their way past our kids’ lips.

Of course there are less heroic times when we let down our guard and just praise the fact that we’ve managed to “arrange for” something edible to be within kid-range a few times throughout the day – wholesome or not.

Bottom line – we live in a world where less-than-optimal choices for nourishment abound and we need all the help we can get when it comes to solidifying our efforts to raise healthy kids.  It seems that food marketing so often works against us. 

According to a recent piece in the Arizona Daily Star, while many food manufacturers have made strides toward marketing healthier food options to children, more than 70% of the food advertising aimed at youths is for the least nutrious foods.

I need a bigger cape.

It’s easy to focus on others and their needs, but since eating breakfast is key to everyone at home making the most of the day, here are some easy ways to make sure you all take advantage of this boost to the morning.

1.  When you do your grocery shopping, make sure you include items that will make breakfast a treat (and a snap) like fresh fruit, yogurt, hot and/or cold cereal, whole grain bread, nut butter and orange juice.

2.  Pretend you’re on one of those home shows and you’re staging your breakfast table.  Lay out bowls, silverware, juice glasses and pantry items on the table the night before – and make sure you get up early enough to partake!

3.  Keep breakfast foods within reach of the kiddos so they can help themselves.

4.  If you’re not hungry before you run out the door, grab something portable and eat your breakfast when you do get hungry.

Eating breakfast grants you good health AND healthy body weight.

Enjoy!

Did you know that our bodies benefit more from the disease-fighting antioxidants from fruits and veggies when we eat them together than when we eat them individually?  So – make yourself a salad!

My daughter’s school ran a babyfood drive last week.  In her eagerness to participate, she threw WAY too many jars in the grocery cart on a recent grocery store trip with Daddy (hmmm).  Needless to say, we had lots of left over ready-made veggie puree – at least that’s what my kids saw on the fridge shelf (not “baby food”).

So, what do they do?  Obviously, what any other normal American kids would do – MAKE MUFFINS!  Could I be prouder?

They used up the carrots, some squash and I think some sweet potatoes, added cinnamon, some maple syrup, and some random raisins they found in the pantry and voila, baby food muffins – I mean muffins with veggie puree.  I wish I could relay the exact recipe, but it faded from their memories after the 3rd or 4th muffins got swallowed.

Once again, make sure you do your shopping at an area location where you can sample goodies from Indigo Rabbit.

We’ll be at Whole Foods Market in Hingham tomorrow from 12:00-3:00 and at Whole Foods in Dedham on Sunday 12:00-3:00.  We’ll save you some munchies.

Make your way to Whole Foods Market in Fresh Pond, Cambridge from 3:00-6:00 tomorrow for free samples of your favorite Indigo Rabbit cookies.

We’ll also be at the Whole Foods Market in Bellingham on Sunday from 12:00-3:00.  See you there!

Here are some fun ways to get your little ones to try new foods.  Maggie McHugh, MS, RN, CDN, cofounder of Eating for You (and baby too), Inc. recommends reading to them…

“I Will Never Not Ever Eat a Tomato” by Lauren Child

“The Seven Silly Eaters” by Mary Ann Hoberman

“Green Eggs and Ham” by Dr. Seuss – of course!

This fall I am teaming up with a colleague of mine, Amanda Graves of Amanda Cooks Catering, to teach a course called “Montessori Masterchefs” at a local Montessori School.

We’re joining up with 4th, 5th and 6th graders in a food adventure that involves meal planning, food preparation, food safety and, of course, lots of nutrition fun.

We can’t wait to teach these young chefs all about high fructose corn syrup, hydrogenated oils, and how to hide nutritious ingredients in their favorite dishes!