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!

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!

So it’s the holiday season.  I have lists lying around the house – lists for gift giving, to-do lists for fulfilling school charitable donation requests, lists for holiday cards, to-do lists for making my house presentable for when friends pop by (and we did have SURPRISE guests from out-of-state last week).  Among all these loose scraps of  paper, it seems I have overlooked a necessary one – the grocery list.

My cupboard is quite pathetically slim and each subsequent night’s dinner reflects a more creative use of maybe beans or eggs and whatever else I can scrounge out of the back of the freezer that looks half-way colorful (and is supposed to be that way!).

I know – grocery store today.  How long  can a child live off of dry oatmeal and slightly bendy carrots?

Are you planning to do some holiday food shopping this weekend?

Make your way over to Whole Foods Hingham to get yourself some FREE Indigo Rabbit cookies.  We’ll be there handing out delectable samples this Saturday, December 5, from 11:00-2:00.

Can’t wait to see you!

The Wall Street Journal is reporting that these challenging economic times have had an unwelcome impact on our eating patterns.  Many consumers are turning to less expensive options at the grocery store (or off the highway) in order to keep their budgets in check and this means typically more processed foods that are higher in sodium, sugar, fat and calories.

Take a look at the article for tips on keeping our bodies healthfully fueled while not breaking the bank at the same time.

Back in October I wrote about the new “Smart Choices” food rating system that’s showing up in grocery store aisles across the country.  Any program that highlights Fruit Loops as a “Smart Choice” deserves serious scrutiny.  Take a look at this recent piece in the LA Times.

The program is now on hold because of the FDA suspects it might mislead consumers into buying processed foods that are high in sugar, sodium and fat.  USA Today is reporting this latest highlight.

Bottom line – don’t look solely at the front of a food package to make a purchasing decision.  Read the nutritionals and ingredients for yourself to see if the science supports the claims made on the front.

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!

Including lots of healthy foods in your repertoire is terrific, but proper storage and preparation can get you even more nutritional bang for your buck.

1. Keep the Peels ON -  The peels on many fruits and vegetables bestow huge benefits in terms of additional fiber and phytonutrients.

2. Extra Virgin Olive Oil is an excellent source of those good fats.  Recent studies have determined that it can lose a significant portion of its antioxidant properties if used after 6 months of storage.  There are brands that are date stamped, so look for one with recent production.  Also, make sure you keep your olive oil in a cool, dark location (not over the stove like I’ve been doing!).

3. Speaking of good fats, a little fat even helps with the absorption of nutrients from other foods.  Make sure you include hummus, olive oil based dressings, nuts or even avocadoes with your veggies for enhanced absorption.

4. When you’re craving fruits or veggies that aren’t currently in season, buy them frozen instead of “fresh” (shipped from a faraway land).  Frozen produce is packaged immediately after harvesting and retains more of its nutrients.

I’ll bet you’ve got even more tips for healthy eating year-round!

5.

First, I’ll start with the assumption that you all know Dr. Oz.  That assumption made, Dr. Oz’s daughter Daphne, a recent college graduate, is making her own mark in the world of healthy living publications with The Dorm Room Diet.

She is also talking about her exploration of possible gluten intolerance as an explanation for some of her own health challenges.  Take a look at this piece on Oprah.com and see if any of her experiences ring true for you.