Nutrition Facts

Do you remember learning about nutrition facts and the food pyramid in health class when you were a kid in school?

I don't see a section for processed foods, yet sometimes it seems that is all the carry in grocery stores anymore.

When my son was very young his babysitter did not own a microwave. I remember complaining to my mother that it was difficult to find things to pack for his lunch that did not need to be microwaved.

My mother laughed and said, "When you kids were little we did't have microwaves. I'm sure you'll figure something out." That got me thinking.

It's time to reprogram your brain:

Stop wandering mindlessly through the grocery store grabbing all of the same processed foods you have come to depend on. Open your eyes and take a look around. Read nutrition labels. When you see the nutrition information for the foods you have been buying, you might be shocked at what you have been feeding your family!

How to read nutrition labels:

Arm yourself with some basic information about nutrition facts so the next time you head off to the grocery store you can make the best decisions possible about what foods to buy for your family's health.

For more information about how to read nutrition labels and what all those numbers really mean, click here.

In addition to scanning the nutrition facts, read the ingredients. Choose options with the most natural ingredients and avoid additives. Generally, the fewer the ingredients, the healthier the food. For help deciphering some of those complex ingredients, consult this list of food additives.

Start a nutrition facts journal:

As you make changes in the products you buy you will spend a lot of time reading labels, comparing nutrition facts and deciding what's best. Save yourself from having to repeat this time-consuming process with a nutrition facts journal.

After you research a particular product and decide which brand is best for your family's needs, write it in your journal. The next time you have to purchase that product, you won't have to do all the research. Just consult your journal and know which one to get.

Sneak in the nutrition:

Armed with your knowledge of nutrition facts, here are some ideas to sneak in the nutrition by making a few small changes that your family may not even notice. Use these as a starting point and then get creative on your own.

• Add whole grains bread. Switch to bread, cereal and pasta containing whole grains. Be careful to read the ingredients - if it says "enriched" put it back. This means that the whole grains were processed and then only some of the nutrients were added back in after processing. 100% whole grain and the least amount of processing are best.

• Use brown rice. You can use it in the same way but because white rice endures more processing than brown rice, it is virtually stripped of its nutrients.

• When a recipe requires that something be coated bread crumbs or crushed crackers, coat it in wheat germ instead. You will be surprised at how good it tastes and you will be adding nutrition, including lots of healthy fiber.

• Add beans to soups or stews. They add lots of fiber and make your dish hearty.

• Add finely diced vegetables to casseroles. If you cut them small enough your kids may not realize they are in there.

• Use extra virgin olive oil when cooking. It is heart-healthy and helps your body absorb nutrients, but use it sparingly. It is still a fat.

• Cut down on juice. Encourage your kids to drink more water. If you are going to give them juice, be sure the label says "100% pure fruit juice" and buy the brand with the least amount of sugar you can find.

• Keep fruit and other healthy snacks on hand, washed, prepared and ready to go. If it is easily within reach you will be more likely to grab it than if you have to prepare it first.

The most important thing you can do for your family is lead by example. Start experimenting to find the healthy foods you like and your family will soon follow.

Healthy snacks for kids:

If you want to get kids excited about food you have to make it fun. Here are some ideas for fun snacks with a little hidden nutritional value.

• Spiders. Spread peanut butter on two round crackers. Place three small pretzel sticks on each side of one of the crackers and then sandwich the crackers together - so you have the body of the spider with three legs coming off of each side. Place two raisins (the spider's eyes) on the top of the cracker sandwich using peanut butter for the glue. My son loves these!

• Ants on a log. Spread peanut butter in the crevice of a celery stick and line raisins across the peanut butter. The celery is the log, the peanut butter is the dirt and the raisins are the ants sitting on the dirty log. This one is a classic that always puts a smile on kids' faces!

• Homemade frozen yogurt. Make your own healthy version of frozen yogurt. Purchase some fun-shaped popsicle molds at your local craft store and fill them with your child's favorite flavor of low-fat yogurt. Freeze and enjoy.

• Snowmen. Spread low fat cream cheese onto three round whole wheat crackers. Place the crackers, on above the other, on a plate to look like a snowman. Use raisins for the buttons and a slice of peeled carrot for a scarf. Let your child make their own snowman and then watch them enjoy eating their creation, knowing that it is a healthy snack.

What's your child's favorite, fun, healthy snack?

Do you have a healthy snack that you and your kids like to make and love to eat? Share it here!