Healthy Food List - Ms. McIntire's Webpage



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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