Healthy Food List
Healthy Food List
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|Whole-wheat Pasta that actually Tastes Great |
|Ronzoni Healthy Harvest Whole Wheat Blend Pasta (any shape) |
|Bionaturae 100% Stone Ground Whole Durum Wheat Organic Pasta (any shape) |
|Naturally Preferred Organic Whole Wheat Rotini (or other shape) available at Kroger and King Sooper |
|Gia Russa Whole Wheat Macaroni Product Linguine (or other shape) look for a girl holding wheat in her arms |
|Luigi Vitelli Whole Wheat Pasta (I love the really thin vermicelli that cooks in only 4 minutes!) |
|Roland 100% Organic Traditional Udon (So good! These are still Smart, because they are mostly whole wheat. They work as a |
|replacement for rice with stir-fry and are wonderful in soup.) |
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|Whole-grain Breads, Bagels, English Muffins... |
|Thomas "Hearty Grains" 100% Whole Wheat bagels and English muffins |
|Oroweat 100% Whole Wheat Bread |
|Rudy's Organic Bakery Breads 100% Whole Wheat (or other whole grain flavor) |
|Many local brands that say "100% Whole Grain" on the package |
|Private Selection Organic 100% Whole Wheat Bread (This is the Kroger in-store brand.) |
|Alvarado Street Bakery Sprouted Multi-grain Bread (This is a hearty, heavy bread. I love it toasted for breakfast--but it isn't a|
|good choice for kids just getting used to whole wheat.) |
|Or, if you have time, try the easy recipe for "Great, Great Bread" in Feeding the Kids |
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|Whole-grain, Lower Sugar Breakfast Cereals |
|Cheerios |
|Kix |
|Most Unsweetened Shredded Wheat |
|Bear Naked All Natural Granola Fruit and Nut (In-Between) |
|Frosted Mini-Wheats (In-Between) |
|Mighty Bites (In-Between) |
|Autumn Harvest from Kashi (In-Between) |
|Quaker Essentials Oatmeal Squares (In-Between and quite sweet!) Note: this cereal is healthy, but always check Quaker |
|products...they sometimes add partially hydrogenated oils. |
|Kashi Cinnamon Harvest and Puffed Cereal |
|Weetabix Whole Grain Biscuits (These unsweetened "biscuits" are a bit odd, but I do personally know kids who just love them with |
|a bit of honey on them.) |
|Or, best of all, good old oatmeal (But not the super sweetened instant packs!) |
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|Whole-grain Flour and Whole Cornmeal |
|King Arthur Flour All-Natural White Whole Wheat Flour (great stuff!) |
|Hodgson Mill White Whole Wheat Flour (very hard to find) |
|Any brand: whole-wheat all purpose or whole-wheat pastry flour |
|Hodgson Mill Whole Grain Stone Ground Yellow Corn Meal (strong corn flavor, but good) |
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|Brown (Whole-grain) Rice |
|Uncle Ben's Instant Brown Rice (Tastes really good and cooks in under 15 minutes.) |
|Any brand of "Brown" rice |
|Success brand Boil-in-bag Brown Rice (This is very, very bland tasting. It's easy to make, though!) |
|Wild rice |
|Lunberg Farms Brown Basamati and Brown Rose Rice (Great tasting types of brown rice) |
|Kashi Seven Grain Pilaf (Hard to find... but great change from plain rice and very healthy. It's got a very chewy texture.) |
|Whole Wheat Couscous (not rice, but kids love it... any brand) |
|Quinoa (also not rice, but can be used in place of rice... any brand) |
|Brown rice cakes |
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|Lower-fat Chips, Popcorn and Frozen French Fries |
|Baked! Ruffles Potato Chips |
|Kettle Chips Baked Chips |
|Guiltless Gourmet brand corn chips (lots of flavors) |
|Smart Balance Light Butter Flavor Deluxe Microwave Popcorn |
|Alexia Oven Fries, several flavors (these are really good!) |
|Alexia Hash Browns |
|Idohoan Original Mashed Potatoes (If you must go instant (and sometimes I must!), these don't contain partially hydrogenated oils|
|and they taste pretty good.) |
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|Whole-grain Crackers and Graham Crackers |
|Triscuit Reduced Fat |
|Ak-Mak 100% Whole Wheat Stone Ground Sesame Cracker |
|Health Valley Original Graham Crackers, any flavor (an In-Between) |
|Lundberg Farm Brown Rice Cakes |
|Real Foods Corn Thins Flax & Soy (These taste great. Kids like them because they taste a lot like popcorn.) |
|Annie's Whole Wheat Bunnies (In-Between) |
|Pepperidge Farm's Whole Grain Goldfish (Though technically an Empty grain, these get extra fat because of their cheese content. |
|So, I count them as an In-Between. Bonus: They taste exactly like regular Gold Fish.) |
|Barbara's Bakery Wheatines Saltine-Style Crackers, Original or Cracked Pepper (But only get the cracked pepper if you really like|
|cracked pepper!) |
|TLC Stoneground 7 Grain Crackers |
|GeniSoy Soy Crisps (In-Between) (These are a nice source of protein, too.) |
|Smart Balance Light Butter Flavor Deluxe Microwave Popcorn |
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|Whole-grain, Lower Sugar Granola Bars |
|Kashi TLC Granola Bars (several flavors are In-Betweens but my taste-testers prefered the Pumpkin Spice Flax, if you can find |
|them.) |
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|No Sugar (or other Sweetener) Added Fruit Products |
|Any fresh fruit...of course |
|Unsweetened frozen fruit, any brand |
|Dole's "packaged in 100% Juice" line of canned fruit, pineapple, peaches, etc. |
|Mott's Natural "No Sugar Added" Apple Sauce (individual-size or bottled, also available in organic) |
|Sun-Maid Raisins |
|Newman's Own Organic Raisins |
|Mariani Premium Dried fruits (check ingredients to avoid those with added sweeteners) |
|Juicy Juice (an In-Between) |
|Any 100% pure orange juice (an In-Between) |
|Archer Farms 100% Real Fruit Strip, any flavor (an In-Between) (available at Target) |
|Archer Farms Unsweetened Applesauce |
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|Reduced Fat Cheese |
|Kraft 2% sharp cheddar (shredded, snacks or cubes) (Many types don't contain growth hormones--yeah!) |
|Kroger stores carry a store brand of 2% grated cheese in some flavors |
|Sargento Reduced Fat Cheese Made with 2% Milk |
|Most string cheese |
|Kraft Parmesean |
|Most grated mozerella |
|Many brands of low-fat cream cheese |
|Many brands of low-fat or nonfat cottage cheese |
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|Extra Lean and Lean Meats |
|Any brand Extra-Lean (95 or 96% lean) ground beef (Laura's Natural Meat and Coleman's are examples, but other brands may be |
|cheaper) Whole Foods also carries high quality extra lean ground beef. |
|Any brand Extra-Lean ground turkey or chicken, sometimes called ground turkey breast. (Contrary to popular believe, regular |
|ground turkey contains LOTS of saturated fat...so look for the extra-lean.) |
|Any brand skinless chicken breasts (Foster Farms is one brand also look at Whole Foods or other natural grocery stores) |
|Wild Ride Beef Jerky (contains no MSG or nitrates) |
|Jack Link's Organic Beef Jerky (Widely available--and no nitrates if you buy the "organic"!) |
|Double "B" Foods All Natural Beef and Turkey Jerky (try the Pecan Smoked) |
|Hormel "Natural" Hams |
|Several flavors Foster Farms Chicken Strips (In-Between) |
|Tyson Crispy Chicken Strips (These are a nugget-like In-Between option. Because they are larger, they have less breading and that|
|cuts back on the fat content. The breaded breasts are also In-Betweens, but the nuggets are quite high in fat.) |
|Applegate Farms Certified Organic, including uncured ham, turkey, chicken and beef (expensive, but wonderful and no nitrates) |
|Applegate Farms Canadian Bacon |
|Hormel Natural Choice Oven Roasted Turkey, Smoked Ham, Honey Ham and Roast Beef (contain no nitrates or artificial ingredients) |
|Or, use the Field Tests in Feeding the Kids to select meats for your family that are lower in saturated fats. Most kids won't |
|even notice! |
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|High Protein Vegetarian Foods and Beans |
|Extra Firm Tofu (many brands, including White Wave) |
|Beans, of course! (Look for those lower in sodium. A few good brands include: Bush's Best, Progresso) |
|Bush's Vegetarian Baked Beans |
|Boca Meatless Chik'n Patties Orginal |
|Boca Meatless Sausages Italian |
|Tasty Bite meals (These are in the ethnic section of stores and at Costco, too. Try the lentils, they are great.) |
|Amy's Lower Sodium soups (The regular ones are very high in sodium, so be careful.) |
|Progresso Reduced Sodium Minestrone |
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|Low-fat Canned Soup, Broth and Bullion |
|Progresso 50% Less Sodium Chicken Noodle |
|Amy's Organic Soups (we love the Lentil Vegetable) |
|Swanson's Vegetarian Vegetable Broth |
|Rapunzel Vegan Vegetarian Bullion (comes in no salt version, too) |
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|Best Tasting, Lower-fat Ice Cream |
|Dryer's Slow Churned Rich & Creamy** |
|Edy's Slow Churned Rich & Creamy** |
|Bryer's Light |
|Fudgsicle Original Fudge Bar (Actually contains 15% DV of calcium!) |
|**Dryer's and Edy's have started putting partially hydrogenated oils in some of their flavors--especially those containing |
|chocolate bits. Avoid those flavors! |
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|Toppings (Butter, Peanut Butter, etc.) that are Lower in Saturated Fats |
|Land O Lakes Spreadable Butter with Canola Oil |
|Challenge Butter Spreadable Butter with Canola Oil |
|Any peanut, almond or cashew butter that contains just the nut and, maybe, some salt |
|MaraNatha brand nut-butters (Except the no-stir which contains palm oil. Just get the good stuff and stir!) |
|Olive Harvest Olive Tapenade (Kids really love this olive and veggie spread. It's wonderful on whole-wheat pasta, sandwiches or |
|bread! Get it a Safeway, Whole Foods, and King Soopers. Or visit ) |
|Kraft 100% Grated Parmesan Cheese (or, even better, freshly grated Parmesan. |
|Any Extra Virgin Olive Oil (Try mixing it with balsamic vinegar for dipping bread.) |
|Any salad dressing made with olive, canola or soy oil. |
|Avacodo |
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|Salad Dressing High in Unsaturated (healthy) Fats |
|Annie's Dressings (Goddess and Ceasar are really good), but these dressing are often too thick. Thin with some vinegar make them |
|pour. |
|Drew's Salad Dressings |
|Any other dressing made with canola or olive oil |
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|Cookbooks with Healthy Recipes |
|Simple Vegetarian Pleasures by Jeanne Lemlin (great soups!) |
|The Very Best of Recipes for Health by Martha Rose Shulman (This cookbook has an easy Braised Cabbage recipe that my kids |
|actually beg for.) |
|The All New Good Housekeeping Cook Book (a great basic cookbook with quite a few healthy recipes) |
|Fix It and Forget It Lightly by Phyllis Pellman Good (slow-cooker recipes) |
|The Essential EatWell Cookbooks edited by Patsy Jamieson |
|Cooking Healthy Across America by the American Dietetic Association |
|The Mom's Guide to Meal Makeovers by Janice Newell and Liz Weiss |
|5 A Day: The Better Health Cookbook By Elizabeth Pivonka, Ph.D., R.D. and Barbara Berry, M.S., R.D. |
|Many of the Cooking Light cookbooks (and magazines) |
| (look for the Healthy section) |
| (This is the American Institute of Cancer Researcher's site. Click on "Recipe Corner.") |
| (World's Healthiest Foods website) |
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|Healthier Microwavable Meals |
|Kashi frozen meals (Have whole grains and veggies, but watch out--some are pretty high in sodium. Also, many kids won't eat them |
|because all the foods are touching!) |
|Amy's frozen meals often contain whole grains. Check the labels some, like the mac and cheese, are extremely high in fat content.|
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|Lean Cuisine Spa Cuisine with whole grains are surprisingly good tasting, at least for grown-ups. (Again, these are often high in|
|sodium and are usually rejected by kids!) |
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|Restaurants with (at least some) Healthier Options for Kids |
|Tokyo Joes (ask for brown rice) |
|Macaroni Grill (will substitute whole-wheat pasta for regular pasta) |
|Subway Sandwiches (turkey, chicken, ham or roast beef on wheat, with a side of raisins, fruit or baked chips and even low-fat |
|milk to drink!) |
|Chipotle Mexican Grill (burritos, soft tacos, salads... healthiest without sour cream) |
|McDonald's Kid's Meal (plain hamburger, apple slices and lowfat milk options) |
|Applebee's "Weight Watcher" meals Steak houses (sirlion, baked potato, side order veggies with lowfat milk and salad -or other |
|veggie- brought out before the meal) |
|Lots of local restaurants have whole-grains, veggies and other healthy options for kids. |
|Quick tip: Many kids menus have only terrible choices! But, you can always order off the adult menu for your kids and just take |
|left-overs home for lunch! |
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|Yogurt |
|Cascade Fresh, sweetened with fruit juice |
|Mountain High nonfat plain, vanilla or strawberry |
|Chobani Greek Yogurt (expensive-- but incredible for a treat) |
|Any flavor of plain, lowfat or nonfat (add your own fruit, such as canned in juice pineapple) |
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