What NOT to feed kids, or anyone for that matter

I have to admit that it is difficult for me to take a negative approach and tell you what we should NOT feed our kids, as I generally like the positive approach in what we should.  However, when it comes to the battle ground of "kid food", it seems that there is an abundance of bad choices to avoid.  None the less, I have definitely included some healthier alternatives to these land mines. 

If you have followed the news on childhood obesity lately, you know that the state of affairs is pretty grim.  Childhood obesity rates have tripled over the past two decades, and most signs show that today's children will be the first to have shorter life expectancies than their parents.  Much of the blame for this has been on producers and marketers of unhealthy foods aimed at our youngest consumers.  These producers and marketers have certainly created an uphill battle for parents trying to compete with superheroes and cartoon animals, but fortunately we all have free will and do not have to feel imprisoned by this JUNK.

Since most kids have hummingbird metabolisms that adults can only envy, it is easy to often give kids a free pass and let them eat whatever they want.  But eventually, those metabolisms slow down, and the pounds settle in.  Also, because physical activity appears to be decreasing nowadays, and processed-food intake is increasing, kids are not burning calories they way their parents might have when they were kids.  Even if kids are not getting fat now, they are establishing eating habits that they will take into adulthood.  As parents, you can foster a love for healthy eating and exercise that will last your kids a lifetime -- which will hopefully be a long one!

Eating can be a classic power struggle, where a kid will try to finally locate mom or dad's last nerve, and frankly mom and dat are probably tired from a full day at work and not at their strongest...  There are numerous strategies you can use to mitigate this.  Let your kids help with the selection and preparation of the food.  If they picked ou the veggies at the farmers' market and helped cook them, they might be less inclined to feed them to the family pet.  Also, try to promote eating vegetables and healthy food as being its own reward.  By offering dessert as a reward for eating vegetables, you create a system where unhealthy food is a treat and healthy food stinks.  The more you can talk about the benefits of certain foods/nutrients to their health, the more likely they are to be interested in them.  For example, we have an ongoing conversation in our house about how "strong" spinach makes you (yes, we had to explain to Will who Popeye was), but now he loves to talk about how much he loves spinach because it makes him so strong (of course he has to show us his strong muscles during that conversation).  When introducing a new food like kale, I talk about how it also makes you strong like spinach, etc.  Growing big and strong is a big deal to my kids, so they are always more likely to dive into something when we talk about how it will help them grow.

Someday, your children will realize that caped men in tights and sponges who live under the sea might not have their best interests at heart when it comes to food, but until then, here are some of the worst foods you can try to keep them away from, and some healthy replacements.

Chicken nuggets/tenders
These popular kid-menu items are little nuggets of compessed fat, sodium, high-fructose corn syrup (HFCS), and in some form chicken.  Depending on the restaurant, chicken might not even be the first ingredient.  Oftentimes, the nuggets or tenders are made of ground pieces of chicken meat and skin, pressed into a shape, flavored with HFCS and salt, and batter-fried in hydrogenated oil (the bad trans-fatty stuff).  Then, as if that is not unhealthy enough, you dunk it in a HFCS- or mayo-based sauce.  With all the fat, salt, and sugar, it is easy to understand why they are so tasty, but the nutritive value weighed against the huge amount of calories and fat consumed is incredibly lacking.  Even healthier-sounding menu items like McDonald's Premium Breast Strips (5 pieces) pack 630 calories and 33 grams of fat, more than a Big Mac, and that is before you factor in the dipping sauce.

Instead:  If you are cooking at home, grill a chicken breat and cut it into dipping-sized pieces.  Make a healthy dipping sauce, with HFCS-free ketchup, marinara sauce, mustard, or yogurt.  Let your kids help cut the strips or mix up the sauce.  Try cooking without breading, but if you must, dip the chicken breast in a beaten egg, and then roll in cornflake crumbles or panko bread crumbs before you bake it.  It will be crunchy and delicious, but not as fatty.

Sugar Cereals

I remember as a child feeling horribly deprived when I would go to friends' houses overnight and be treated in the morning to cereals with marshmallows that turned the milk pink or blue.  But now I can appreciate my mom and her unpopular unsweetened cereals.  True, they did not have any toy surprises in the box or any cartoon characters on the box, but they also did not have the cups of sugar, grams of fat, and hundreds of empty calories of these morning staples.

Instead:  Read the labels and try finding cereal that is low in sugar and high in fiber and whole grains.  Remember, "wheat" is NOT the same as "whole wheat".  Also, avoid cereals (including some granolas) that have hydrogenated oils, artificial colors, or chemical preservatives.  Add raisins, sliced bananas, berries, or other seasonal fruit to the cereal for extra flavor and nutrition.  Again, asking your child to help design a healthy bowl of cereal from choices you provide will get you a little more buy-in at the breakfast table.

Lunch Meat and Hot Dogs

Kids love hot dogs, bologna, and other processed meats, but they are loaded with potentially carcinogenic nitrates and nitrites, sodium, saturated fat, and artificial colors and fillers.  A study in Los Angeles found that kids who ate 12 hot dogs a month had NINE times the risk of developing leukemia.  And more health risks are being discovered all the time.  Leaf through any research about kids' nutrition, and you are bound to read about the bane of the cafeteria -- Oscar Mayer's Lunchables.  These and similar prepackaged lunches are loaded with processed meats and crackers made with hydrogenated oils.  These innocent-looking meals can boost fat counts up to 38 grams.  That is as much fat as a Burger King Whopper and over half the recommended daily allowance of fat for adults.

Instead:  Get unprocessed meats, like lean turkey breast, chicken, tuna, or roast beef.  I love the in-house herb roasted turkey breast and pepper-crusted roast beef at Whole Foods.  Some HEB's and Central Market do in-house roasting too, but I don't believe that they use hormone and antibiotic free meats.  Use whole wheat bread, pita or tortillas for sandwiches; or if your kid's dying for lunchables, fill a small container with whole-grain, low-fat crackers; lean, unprocessed meat; and real cheese (not American slices).  This can be a great time to get out the cookie cutters to make healthy sandwiches more fun.  For hot dogs, read labels carefully.  Turkey dogs are usually a good bet, but some are still pumped up with a fair amount of chemicals and extra fat to disguise their fowl origins.  Look for low levels of fat, low sodium, and a list of ingredients that you recognize.  There are some tasty veggie dogs on the market, although a good deal of trial and error may be involved for the choosy child.  Be sure to read those labels too, just because it is a veggie dog, does not mean that they did not add a bunch of other unhealthy stuff.

Juice and juice-flavored drinks

Juice, what could be wrong with juice?  While 100% juice is a good source of vitamin C, it does not have the fiber of whole fruit, and provides calories mostly from sugar and carbohydrates.  Too much juice can lead to obesity and tooth decay, among other problems.  The American Academy of Pediatrics suggests no more than 4 to 6 ounces of juice per day for kids under 6, and no more than 8 to 12 ounces for older kids.  Juice drinks that are not 100% juice are usually laced with artivicial colors and that old standby, HFCS, and should be avoided.  If you are going to serve juice, your best bet is to make your own juice from fresh, seasonal fruit.  You will not have to worry about all the additives, and it is another way you can involve your kids in the cooking process.  Let them design their own juice "cocktail".  And if you were even considering soda, DON'T.

Instead:  Water is still the best thirst quencher.  Explain the importance of good hydration to your kids, and set a good example yourself by carrying around a water bottle.  Get them used to carrying a small bottle of water in their backpack or attached to their bike.  If they are water averse, try water with a splash of 100% fruit juice in it.  But just a splash.  The idea is to get kids used to not having things be overly sweet, overly salty, or overly fatty.  The other great beverage is milk.  Filled with nutrients, calcium, and protein, growing kids need plenty of milk, though no so much fat.  Choosing low-fat or skim milk will help ensure that they get their milk without becoming overweight.

French Fries

High in calories, high in fat, and high in sodium -- and unsurprisingly the most popular "vegetable" among kids.  They offer virtually none of the nutrients found in broccoli, carrots, spinach, or other veggies not found in a deep fryer.  And the fat they are fried in is usually trans fat, the unhealthiest kind for your heart.  To top it all off, studies are beginning to show cancer-causing properties from acrylamide, a toxic substance that is created when starchy foods like potatoes are heated to extreme temperatures.  In some tests, the amound of acrylamide in French fries was 300 to 600 times higher than the amound that the EPA allows in a glass of water.

Instead:  Vegetables like baby carrots, celery sticks, or other crudites are great options, but if potatoes must be had, there are some options that do not begin with melting a brick of fat.  A scooped-out potato skin with low-fat chili and a little cheese can provide lots of fiber and vitamins, with even higher amounts if the chili has beans.  You can also try making baked fries, using slices of potato with a light brushing of olive oil.  Or, the classic baked potato could be a hit if you go easy on the fatty toppings.  Baked sweet potato fries are a fantastic alternative and they are nice and crunchy, provide tons of vitamins and the orange color looks great on the plate.

Chips (potato chips, Cheetos, Doritos, etc.)

These are full of fat, oftentimes saturated, and way more sodium than any child or adult should eat.  Some chips also have the acrylamide problem discussed under French fries.  Also, watch out for innocent-seemingly baked and low-fat chips that contain olestra or other fake fats and chemicals that could present health issues for kids.  PLEASE do not be fooled by the new trend to make chips "natural".  An article in the Wall Street Journal yesterday discussed how chip manufacturers are now marketing "natural", because apparently people think this means healthy.  "Natural" junk food is just as unhealthy as "unNatural" junk food. 

Instead:  Cut up vegetables are the best thing if you want that crunch, but air-popped popcorn and some baked chips are okay, too.  You can control how much salt goes on the popcorn, or experiment with your child using potential popcorn toppings like red pepper, Parmesan cheese, or dried herbs.  Try making your own trail mix with your child.  They might be more excited to eat their own personal blend, and you can avoid certain store-bought trail mixes, which sometimes contain ingredients like chocolate chips and marshmallows that do not lead kids down the helathy snack trail.

Fruit Leather

Many of these gelatinous snacks like roll-ups or fruit bites contain a trace amount of fruit but lots of sugar or HFCS and bright artificial colors  Do not be misled by all the products that include the word "fruit" on their box.  Real fruit is in the produce section, not the candy aisle.

Instead:  If your child does not show interest in fruit in its natural state, there are some ways you can adulterate it wouthout sacrificing its nutritional value.  Fill ice-cube or popsicle trays with pureed fruit or freeze grapes for a frozen treat.  Or buy unflavored gelatin and mix it with pureed fruit to make gelatin treats without added sugar or color (another good time for the cookie cutters!).  You can also make great fruit leather in a food dehydrator or the oven.  Serve some raisins, dried apricots, apples, peaches, or other fruits that might give you that chewy, leathery texture without the sugar.

Doughnuts

These little deep-fried gobs of joy are favorites for kids and adults alike, but they are full of fat and trans-fatty acids, and of course, sugar.  Toaster pastries, muffins, and cinnamon buns are not much if any better.  The worst thing about doughnuts and these other pastries, aside from their lack of nutritional content, is that they are often presented to children as acceptable breakfast choices.  These delicious deadlies need to be categorized properly -- as desserts, to be eaten sparingly.

Instead:  Honestly, a whole wheat toast topped with sugar-free fruit spread or peanut butter is not going to get as many fans as a chocolate-filled Krispy Kreme, but at some point, you have to stand firm -- not for breakfast.  Period. 

Pizza

In moderation, pizza can be a fairly decent choice.  If you order/prepare with the right toppings, you can get in most of your food groups.  The problem comes with the processed meats like pepperoni and sausage, which add fat and nitrates/nitrites (see lunch meat and hot dogs above); and the overabundance of cheese will also provide more calories and fat than a child needs.

Instead:  Make your own pizza with your kids.  Use a premade whole wheat crust (or whole wheat tortilla), an English muffin, pita, or bread as a base.  Then brush on HFCS-free sauce, and set up a workstation with healthy ingredients, like diced chicken, sliced turkey dogs, and vegetables so that your child can build his or her own pizza.  Then sprinkle on a little cheese, bake, and serve.  If your child gets used to eating pizza like this, delivery pizzas may seem unbearably greasy after a while.  If you don't have time to make at home and you live in the Houston area, Gugliani's makes an amazing whole wheat crust and the Mona Lisa has great toppings of marinara sauce, fresh spinach, fresh thinly sliced tomatoes, fresh thinly sliced mushrooms, and a little feta cheese.  This pizza could easily be made at home or maybe you have a place like Gugliani's near you.

Adapted from "9 Foods Not to Give Your Kids" by Joe Wilkes

Take heart, kids today are a convincing bunch, and as parents we have to remain strong in teaching and showing them what it means to eat and live healthy.  After all, they are going to be in charge of teaching your grandkids and great grandkids the same thing.  I firmly believe that some food battles now are absolutely worth a lifetime of healthy eating habits.  Maybe with some of these tasty alternatives, you can avoid a few of the battles.

If you would like more advice on getting and keeping your family on the right track, contact me.  Please visit my website http://www.greenpeasandblueberries.com/ to learn more about how Green Peas and Blueberries can help your family live a healthy lifestyle inspite of your crazy schedules.

Here is to fresh, fast and fantastic food!