When the kids come along on a grocery trip there is so much to learn, including how to choose a healthy boxed food.
In the fall, children need good nutrition more than ever because they are fueling their brains along with their bodies for success in school. My earlier blog about back-to-school and healthier eating is here.
The age of a child matters as far as how much she/he is ready to learn. From about 6-8 years old, depending on reading level, it can be a perfect time to work on food and nutrition label skills. With a wide variety of food products in every grocery store, here are 3 boxes to use as a starting point for a child. As he/she improves with their label reading skills, then move on to other foods around the store. Mom, dad, a grandparent, or an older sibling is often a good teacher on food shopping day; or, a registered dietitian is a great teacher for curious kids at a hometown store.
Macaroni & Cheese Box
- Discover the Ingredient List: Ask the child to find the word, macaroni, and the word, cheese. If the word, cheese, is not listed then ask the child if it would taste good to add some shredded cheese to their bowl and get more nutrition.
- Read the Basic Nutrition Facts: Ask the child to find the serving size and the healthiest nutrients such as fiber, protein, calcium and vitamin D. Can they guess which ingredient has the most vitamin D and calcium? Answer: dry milk on the ingredient list or liquid milk used to make it
- For More Nutrition: Mix cooked broccoli into the macaroni and cheese.
Breakfast Cereal Box
- Discover the Ingredient List: Ask the child to find the grain, such as corn or wheat or oats, by reading the list.
- Read the Basic Nutrition Facts: Ask the child to find the serving size and 2 very important facts: grams of fiber and grams of added sugars. A healthy cereal has a lot of fiber (more than 3 grams per serving) and only a little added sugar (less than 5 grams per serving.) Ask the child to look for the numbers on their favorite choice.
- For More Nutrition: Mix a half bowl of unsugared cereal with a half bowl of sugared cereal. Ex. Plain oat cheerios with Cinnamon apple cheerios.
Ice Cream Box
- Discover the Ingredient List: Ask the child to find words on the ingredient list that tell what makes the ice cream sweet? Answers: sucrose, sugar, fructose, high fructose corn syrup
- Read the Basic Nutrition Facts: Ask the child to find the serving size and the calories for one serving. Which ice cream flavor has more calories: vanilla or chocolate?
- For More Nutrition: Fill a bowl with cut-up fruit and add a “topping” of 1/2 cup vanilla ice cream.
Kids Can Become Food Experts
Education is good for kids at every age and that includes food. By exposing kids to nutrition labels at the grocery store, some might become experts within the household. So, be sure to point out healthier foods while on a grocery trip and then follow-through with healthy meals at home. Believe it or not, some kids lead their entire family to healthier choices, and it can all begin at the food store. Grab my free Mediterranean Menus and Recipes here and then ask your child(ren) to help.
What food package labels will you introduce to your child(ren) this month?