7 Tips for becoming a more conscience consumer
We are busy and let’s face it, kids can be picky eaters but we are not helpless in the matter of what we let our children eat. Although it is hard to convert to a raw food diet or cook your family three meals a day, there is a way to become a healthier shopper. So the next time you are at the grocery store consider some of these rules.
1. Attention,The 5 ingredient rule.
Stated by Michael Pollan in his book In Defense of Food, look at the ingredients label of what you are buying and try to purchase foods that stick to containing five ingredients or less.
2. Buy foods whose ingredients you recognize or can pronounce.
When checking the ingredients label make sure you recognize what the foods actually are made of. If there are unrecognizable or unpronounceable ingredients on the label, chances are it’s not that healthy for you. Don’t just believe the health claims posted on the box!
3. Cut back on white breads, eat more whole wheat and dark grains!
Studies have shown that highly processed white flours in the diet lead to obesity, diabetes, heart disease, and even certain cancers not to mention that they have less nutritional value then their whole conterparts. Whole wheat bread as well as those with dark grains are digested more slowly and leave you feeling full longer, contributing to wieght loss not gain. These whole wheat and dark grains also contain more nutritional value in the forms of fiber and vitamins, important for a child's growth, developement, and healthy digestive system.
4. Delete added sugars and reduce salt intake by purchasing less boxed, bagged, and highly processed foods.
Americans, including our children, are suffering more and more from chronic diseases. Studies from Harvard directly correlate diets high in sugar and salt to heart attacks as well as chronic problems due to obesity.
5. Eat more fresh fruits and vegetables
When you look at the groceries in your cart, make sure that you have a good amount of fresh fruits and vegetables and less boxed snack like foods. This will allow you to cut back on the sugars and salts your kids may have in their lunch boxes or as after school snacks. Instead, find out which fruits are their favorite and let them pick these out at the grocery store. This way they will feel like they still have a choice in what they want to eat and will know these foods are readily available when they get home.
.
6. Forget foods with harmful additives.
Processed foods contain added chemicals and other substances besides sugars and salts that make them more appealing as well as possesing a longer shelf life. Food colorings are just one of the many additives that have shown through history not to be all that safe. Companies are also permitted to put semi-harmful chemicals in their foods as these chemicals, in small dosages, are not said to be harmful. However, by eating a diet composed of a lot of processed foods, you and your family are at risk for a buildup of these chemicals leading to health problems.
7. Get all your vitamins!
To ensure that your children are getting all the necessary vitamins they need, try to incorporate a multivitamin into their day to be safe.
We are busy and let’s face it, kids can be picky eaters but we are not helpless in the matter of what we let our children eat. Although it is hard to convert to a raw food diet or cook your family three meals a day, there is a way to become a healthier shopper. So the next time you are at the grocery store consider some of these rules.
1. Attention,The 5 ingredient rule.
Stated by Michael Pollan in his book In Defense of Food, look at the ingredients label of what you are buying and try to purchase foods that stick to containing five ingredients or less.
2. Buy foods whose ingredients you recognize or can pronounce.
When checking the ingredients label make sure you recognize what the foods actually are made of. If there are unrecognizable or unpronounceable ingredients on the label, chances are it’s not that healthy for you. Don’t just believe the health claims posted on the box!
3. Cut back on white breads, eat more whole wheat and dark grains!
Studies have shown that highly processed white flours in the diet lead to obesity, diabetes, heart disease, and even certain cancers not to mention that they have less nutritional value then their whole conterparts. Whole wheat bread as well as those with dark grains are digested more slowly and leave you feeling full longer, contributing to wieght loss not gain. These whole wheat and dark grains also contain more nutritional value in the forms of fiber and vitamins, important for a child's growth, developement, and healthy digestive system.
4. Delete added sugars and reduce salt intake by purchasing less boxed, bagged, and highly processed foods.
Americans, including our children, are suffering more and more from chronic diseases. Studies from Harvard directly correlate diets high in sugar and salt to heart attacks as well as chronic problems due to obesity.
5. Eat more fresh fruits and vegetables
When you look at the groceries in your cart, make sure that you have a good amount of fresh fruits and vegetables and less boxed snack like foods. This will allow you to cut back on the sugars and salts your kids may have in their lunch boxes or as after school snacks. Instead, find out which fruits are their favorite and let them pick these out at the grocery store. This way they will feel like they still have a choice in what they want to eat and will know these foods are readily available when they get home.
.
6. Forget foods with harmful additives.
Processed foods contain added chemicals and other substances besides sugars and salts that make them more appealing as well as possesing a longer shelf life. Food colorings are just one of the many additives that have shown through history not to be all that safe. Companies are also permitted to put semi-harmful chemicals in their foods as these chemicals, in small dosages, are not said to be harmful. However, by eating a diet composed of a lot of processed foods, you and your family are at risk for a buildup of these chemicals leading to health problems.
7. Get all your vitamins!
To ensure that your children are getting all the necessary vitamins they need, try to incorporate a multivitamin into their day to be safe.
Quick, Easy, Healthy Alternatives: Recipes for Inspiration
"Fruit Punch"
It is recomended that we drink at least 5 glasses of water a day. A fun and nutritious way to get our kids drinking more water is to make them a kiddie cocktail. This can be made with most fruits and even some vegetables that you keep around the house.
Preparation: 5 min
Pour ice cold water into a cup and add cut pieces of fruits that your child enjoys such as strawberries, melon, grapes, oranges, and berries. Allow mixture to chill in the frigerator 15-30 min.
After 15-30 min serve.
This is an easy and pretty low maintance way to make a common glass of water more appealing to kids. The natural sugars of the fruits dissolve into the water providing a light flavor while ensuring your little one is keeping hydrated without the added sugars of sodas and processed juice drinks.
Preparation: 5 min
Pour ice cold water into a cup and add cut pieces of fruits that your child enjoys such as strawberries, melon, grapes, oranges, and berries. Allow mixture to chill in the frigerator 15-30 min.
After 15-30 min serve.
This is an easy and pretty low maintance way to make a common glass of water more appealing to kids. The natural sugars of the fruits dissolve into the water providing a light flavor while ensuring your little one is keeping hydrated without the added sugars of sodas and processed juice drinks.
Healthy Breakfast Starts with Whole Grains
Here is a simple recipe for Buckwheat pancakes. These are a great and whole grain healthy alternative to regular white flour pancakes.
Kids can try creating fun shapes such as Mickey Mouse pancakes, itsy bitsey ones, or whatever you can imagine to make cooking breakfast a little more fun and personal.
Fresh fruits such as strawberries or blueberries can be added to the batter and/or placed on top.
Cook time: 15-20 minutes.
Ingredients
1 1/2 cups whole-wheat flour
1 cup buckwheat flour
3 tablespoons sugar
2 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2 1/2 cups low-fat buttermilk
1 tablespoon butter or stick margarine, melted
1 teaspoon vanilla extract
1 large egg white
Fresh Berries and fruit (can be added to the batter and/or as toppings)
Preparation: To prepare the pancake mix, lightly spoon flours into dry measuring cups; level with a knife. Combine flours and next 4 ingredients in a large bowl. Store in an airtight container until ready to use.
To prepare batter, combine the buttermilk and remaining ingredients; add to pancake mix, stirring until smooth.
Spoon about 1/4 cup batter for each pancake onto a hot nonstick griddle or nonstick skillet. Turn the pancakes when the tops are covered with bubbles and the edges look cooked. Cook an additional minute.
Serve with fresh fruit, jam, or honey
Kids can try creating fun shapes such as Mickey Mouse pancakes, itsy bitsey ones, or whatever you can imagine to make cooking breakfast a little more fun and personal.
Fresh fruits such as strawberries or blueberries can be added to the batter and/or placed on top.
Cook time: 15-20 minutes.
Ingredients
1 1/2 cups whole-wheat flour
1 cup buckwheat flour
3 tablespoons sugar
2 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2 1/2 cups low-fat buttermilk
1 tablespoon butter or stick margarine, melted
1 teaspoon vanilla extract
1 large egg white
Fresh Berries and fruit (can be added to the batter and/or as toppings)
Preparation: To prepare the pancake mix, lightly spoon flours into dry measuring cups; level with a knife. Combine flours and next 4 ingredients in a large bowl. Store in an airtight container until ready to use.
To prepare batter, combine the buttermilk and remaining ingredients; add to pancake mix, stirring until smooth.
Spoon about 1/4 cup batter for each pancake onto a hot nonstick griddle or nonstick skillet. Turn the pancakes when the tops are covered with bubbles and the edges look cooked. Cook an additional minute.
Serve with fresh fruit, jam, or honey
Recipe for A Quick Easy Pesto
Pesto is great and can be used on just about anything, not to mention that it is full of fresh herbs and nuts making it a richer and healthier alternative to ketcups and other condiments. You can put it on anything from pastas to pizzas and is a great way to spice up the ordinary sandwhich. Not only that it is chalked full of nutritious herbs and flavor. Try making your children whole wheat bowtie pasta with pesto, add a bit of sliced tomato, gratted parmesan and see where it gets you.
Ingredients
1/4 cup nuts, such as walnuts or pine nuts, or sunflower kernels
2 cups packed chopped raw herbs/greens, such as basil, kale or parsley
1/2 cup grated hard cheese, such as Parmesan or Romano
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
1 to 2 tablespoons water (optional)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Method Pulse all ingredients in a food processor until smooth.
Ingredients
1/4 cup nuts, such as walnuts or pine nuts, or sunflower kernels
2 cups packed chopped raw herbs/greens, such as basil, kale or parsley
1/2 cup grated hard cheese, such as Parmesan or Romano
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
1 to 2 tablespoons water (optional)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Method Pulse all ingredients in a food processor until smooth.
Recipe for Fresh Fruit, Nut and Honey Cup
Let's face it, kids love sugar. When reducing their sugar intake, try to eliminate high fructose corn syrup in sodas and hidden in other processed foods they may eat. In order to keep them eating healthy but still fullfilling their cravings for sweets try making them a quite combo of fruit, nuts and honey. You can even add oats and other combinations to make an easy, and healthy granola.
This recipe is both extremly quick and easy but is a delicouse treat.
Preparation: 1-3 minutes
Ingredients:
Walnuts (unsalted)
(these can be replaced with pecans, almonds, or a mixture medely
Real Honey (honey which dosen't list added ingredients or sugars)
Fresh berries and other fruits
Preparation
In a bowl combine nuts with fresh fruits. These can be freshly cut strawberries, blueberries, rasberries or a fruit mixture your child enjoys. Next add honey over top the mixture and serve!
See, I said it was fast and easy..
This recipe is both extremly quick and easy but is a delicouse treat.
Preparation: 1-3 minutes
Ingredients:
Walnuts (unsalted)
(these can be replaced with pecans, almonds, or a mixture medely
Real Honey (honey which dosen't list added ingredients or sugars)
Fresh berries and other fruits
Preparation
In a bowl combine nuts with fresh fruits. These can be freshly cut strawberries, blueberries, rasberries or a fruit mixture your child enjoys. Next add honey over top the mixture and serve!
See, I said it was fast and easy..
Recipe for Homemade Salsa
Why not take advantage of natures bounty? A quick and easy way to get your kids eating more fresh veggies is to introduce them to the idea in a fun way. This homemade salsa can easily be substitutied as an after school snack with organic blue corn torilla chips with no added salt for a healthy, colorful, alternative.
Ingredients
2 cups chopped tomatoes (or a combination of tomatoes and fresh peaches, nectarines, mangoes or grapes)
1/3 cup chopped yellow or white onion
2 tablespoons chopped cilantro
2 tablespoons lime juice
1 to 2 jalapeño or serrano peppers, stemmed, seeded and finely chopped
Salt to taste
Ingredients
2 cups chopped tomatoes (or a combination of tomatoes and fresh peaches, nectarines, mangoes or grapes)
1/3 cup chopped yellow or white onion
2 tablespoons chopped cilantro
2 tablespoons lime juice
1 to 2 jalapeño or serrano peppers, stemmed, seeded and finely chopped
Salt to taste
Other Recipies for Healthier Living can be found at http://www.wholefoodsmarket.com/recipies
Whole Wheat Mac' N Cheese
Ingredients
8 ounces dry whole wheat elbow macaroni
1 cup nonfat milk
2 tablespoons whole wheat pastry flour
1 teaspoon dry mustard
Cayenne to taste (optional)
1 cup shredded sharp cheddar cheese
1/4 cup shredded parmesan cheese
Salt and pepper to taste
Method Bring a large pot of salted water to a boil. Add macaroni and cook until al dente, 10 to 12 minutes. Drain well.
Meanwhile, whisk together milk, flour, mustard and cayenne in a large saucepan until completely blended then cook over medium heat, stirring constantly, until thickened, 6 to 8 minutes. Add cheeses and stir gently until melted, then add drained pasta to sauce. Season with salt and pepper, stir well and serve hot.
Grape Slushes
A great way to keep your kids hydrated while providing them with drinks containing less sugar then traditional beverages and still giving them the flavor they crave.
Try mixing things up! Use apples, strawberries or blackberries to fit your children's ever changing taste.
Ingredients
1/2 cup pure concord grape juice (unsweetened)
1 cup seedless red or green grapes
1 cup honeydew melon chunks
2 cups ice cubes
Method
Pour juice into a blender. Drop in fruit and ice. Keep your hands out! Put the lid on and blend until smooth.
4 bananas
1/4 cup semisweet chocolate or carob chips
1/2 cup chopped strawberries or peaches
1/3 cup granola or graham cracker crumbs
1/2 cup mini marshmallows
1/4 cup chopped walnuts or pecans (optional)
Try mixing things up! Use apples, strawberries or blackberries to fit your children's ever changing taste.
Ingredients
1/2 cup pure concord grape juice (unsweetened)
1 cup seedless red or green grapes
1 cup honeydew melon chunks
2 cups ice cubes
Method
Pour juice into a blender. Drop in fruit and ice. Keep your hands out! Put the lid on and blend until smooth.
4 bananas
1/4 cup semisweet chocolate or carob chips
1/2 cup chopped strawberries or peaches
1/3 cup granola or graham cracker crumbs
1/2 cup mini marshmallows
1/4 cup chopped walnuts or pecans (optional)
Quick Margarita Pizza
Kids always love pizza, so instead of ordering out, consider making these quick and easy treats.
Ingreidents
1 round whole wheat pita bread
Extra virgin olive oil
1 very ripe tomato, sliced
1 ounce fresh goat cheese, cut into rounds
1 to 2 teaspoons prepared basil pesto
Parmesan cheese (optional)
Prepare Pizza brushing olive oil and pesto on pita. Sprinkle on cheese and add tomatoes then bake for about 5 minutes at 400°F . (tomato sauce can be substituted for pesto and tomatoes for other favorite veggies.)
Ingreidents
1 round whole wheat pita bread
Extra virgin olive oil
1 very ripe tomato, sliced
1 ounce fresh goat cheese, cut into rounds
1 to 2 teaspoons prepared basil pesto
Parmesan cheese (optional)
Prepare Pizza brushing olive oil and pesto on pita. Sprinkle on cheese and add tomatoes then bake for about 5 minutes at 400°F . (tomato sauce can be substituted for pesto and tomatoes for other favorite veggies.)
Eating well doesn't always mean spending hours in the kitchen. In fact, the everyday changes that we make in our child's diet are the ones that will really matter. To make these changes easier, try including your children when you go to the grocery store or while cooking. Your child will feel good for getting to spend time with you as well as empowered for getting to be a part of the decision of what to eat, ensuring healthier decisions later in life.
While making dietary changes for your children you will be providing them with a way to make healthy choices in the future. In doing this you are providing them not only with the proper nutrition they need but the power to make wise decisions about eating.
note: Parents who have children with special dietary needs should consult their family physician about the information provided here. As always, if you are concerned that your child is not developing correctly consult your doctor.
Recipes not created have been provided by Whole Foods Market which can be visited at http://www.wholefoodsmarket.com/recipies
Other healthy alternatives can be seen at
http://www.hsph.harvard.edu/nutritionsource/recipes/
If you would like additional information on the information provided in this website please see the reference section for a list of cited works.
While making dietary changes for your children you will be providing them with a way to make healthy choices in the future. In doing this you are providing them not only with the proper nutrition they need but the power to make wise decisions about eating.
note: Parents who have children with special dietary needs should consult their family physician about the information provided here. As always, if you are concerned that your child is not developing correctly consult your doctor.
Recipes not created have been provided by Whole Foods Market which can be visited at http://www.wholefoodsmarket.com/recipies
Other healthy alternatives can be seen at
http://www.hsph.harvard.edu/nutritionsource/recipes/
If you would like additional information on the information provided in this website please see the reference section for a list of cited works.
Grilled Banana Desert
A fun alternative for traditional processed deserts. Try eliminating the chocolate chips to cut back on even more sugar.
Ingredients
4 bananas
1/4 cup semisweet chocolate or carob chips
1/2 cup chopped strawberries or peaches
1/3 cup granola or graham cracker crumbs
1/2 cup mini marshmallows
1/4 cup chopped walnuts or pecans (optional)
Preheat grill to medium heat. Hold each banana in your hand, curved side up, and carefully halve it lengthwise through the top of the peel without cutting through the bottom side. Arrange each banana on a piece of foil.
Using your fingers, gently pry open each banana, making a space down the center for the toppings. Arrange chocolate chips, strawberries and granola down the center of each banana then top with marshmallows and walnuts.
Fold foil around each banana, leaving the top open, to form a bowl that will protect it from direct heat. Arrange bananas on grill and cook until banana is tender and marshmallows and chocolate are melted and hot, about 10 minutes. Set aside to let cool slightly before serving.
Ingredients
4 bananas
1/4 cup semisweet chocolate or carob chips
1/2 cup chopped strawberries or peaches
1/3 cup granola or graham cracker crumbs
1/2 cup mini marshmallows
1/4 cup chopped walnuts or pecans (optional)
Preheat grill to medium heat. Hold each banana in your hand, curved side up, and carefully halve it lengthwise through the top of the peel without cutting through the bottom side. Arrange each banana on a piece of foil.
Using your fingers, gently pry open each banana, making a space down the center for the toppings. Arrange chocolate chips, strawberries and granola down the center of each banana then top with marshmallows and walnuts.
Fold foil around each banana, leaving the top open, to form a bowl that will protect it from direct heat. Arrange bananas on grill and cook until banana is tender and marshmallows and chocolate are melted and hot, about 10 minutes. Set aside to let cool slightly before serving.
"Soda Pop"
Ingredients
Ice cubes
2/3 cup fruit juice, such as apple, cranberry or grape
1/3 cup sparkling mineral water
Fresh fruit, for garnish
Method
Fill a glass with ice cubes, then pour juice over ice. Top off with sparkling water and stir well. Garnish with fresh fruit and serve immediately.
Berry Pie
Just because you're trying to eat healthier doesn't mean you can't endulge every once in a while. For a great summertime dessert try this berry pie. Your tastebuds will love you and you can still say you've had your serving of fruits for the day.
Ingredients
2 1/2 cups flour, divided
2 teaspoons granulated sugar
Salt
3/4 cup (1 1/2 sticks) butter, chilled and cut into small cubes
3 cups (about 3/4 pound) blackberries
3 cups (about 3/4 pound) raspberries
2 cups (about 1/2 pound) blueberries
1/2 cup plus 1 tablespoon raw or turbinado sugar, divided
Zest of 1 large orange or lemon
1 tablespoon milk or heavy cream
Method
Put 2 cups of the flour, granulated sugar and 1/4 teaspoon salt in the bowl of a food processor and pulse briefly to combine. Add butter and pulse until mixture resembles coarse meal. (Alternatively, cut butter in by hand with two table knives.) Add 1/4 cup ice-cold water and pulse, or mix by hand with a fork, just until dough begins to come together. Form dough into two 4-inch discs, cover and chill until firm, about 2 hours or overnight.
Preheat oven to 350°F. Put blackberries, raspberries, blueberries, 1/2 cup of the raw sugar, remaining 1/2 cup flour, zest and a pinch of salt in a large bowl and mash together gently until well combined and juicy but still chunky; set aside. On a lightly floured surface, roll out one piece of dough into a 10-inch circle and gently transfer to an 8-inch pie pan. Transfer berry mixture to pie pan; set aside.
Roll out remaining dough as you did the first piece and transfer to pie pan, gently draping it over the berry filling. Firmly press the edges together then trim away excess dough. Pinch or crimp edges as desired and cut 3 slits in the top of the pie to allow steam to escape. Brush crust with milk and sprinkle with remaining 1 tablespoon raw sugar then bake until golden brown and bubbly, about 1 hour. Set aside to let cool completely then serve.
Ingredients
2 1/2 cups flour, divided
2 teaspoons granulated sugar
Salt
3/4 cup (1 1/2 sticks) butter, chilled and cut into small cubes
3 cups (about 3/4 pound) blackberries
3 cups (about 3/4 pound) raspberries
2 cups (about 1/2 pound) blueberries
1/2 cup plus 1 tablespoon raw or turbinado sugar, divided
Zest of 1 large orange or lemon
1 tablespoon milk or heavy cream
Method
Put 2 cups of the flour, granulated sugar and 1/4 teaspoon salt in the bowl of a food processor and pulse briefly to combine. Add butter and pulse until mixture resembles coarse meal. (Alternatively, cut butter in by hand with two table knives.) Add 1/4 cup ice-cold water and pulse, or mix by hand with a fork, just until dough begins to come together. Form dough into two 4-inch discs, cover and chill until firm, about 2 hours or overnight.
Preheat oven to 350°F. Put blackberries, raspberries, blueberries, 1/2 cup of the raw sugar, remaining 1/2 cup flour, zest and a pinch of salt in a large bowl and mash together gently until well combined and juicy but still chunky; set aside. On a lightly floured surface, roll out one piece of dough into a 10-inch circle and gently transfer to an 8-inch pie pan. Transfer berry mixture to pie pan; set aside.
Roll out remaining dough as you did the first piece and transfer to pie pan, gently draping it over the berry filling. Firmly press the edges together then trim away excess dough. Pinch or crimp edges as desired and cut 3 slits in the top of the pie to allow steam to escape. Brush crust with milk and sprinkle with remaining 1 tablespoon raw sugar then bake until golden brown and bubbly, about 1 hour. Set aside to let cool completely then serve.
