5 Kids' Snacks That Might Be Less Nutritious Than You Thought

As I cruise through the grocery store, I often find myself on the prowl for the latest snack foods available for kids. Lately, I've noticed that when I pick up the product and take a closer look at the Nutrition Facts Panel and read the ingredient list that I am quite surprised by what I find upon closer investigation. I thought I'd share my insight on 5 kids' snacks that may be less nutritious than you thought. 

• Fruit Snacks: These are the "fruit" snacks that look like gummy bears.  They seem to be popular with parents because they're handy, and having the word fruit in the name must mean that they're nutritious, right? The first three ingredients for most of these snacks are basically sources of sugar. In fact, one serving of many of these products I've reviewed provide around 13 grams or 3 tsp of added sugar! Some say "Made with Real Fruit" right on the label. So, what's the problem?  The first two ingredients before the source of fruit (apple puree concentrate) are corn syrup (= added sugar) and sugar.  While it might be "made with real fruit", just how much real fruit?  Not enough to make it equally or more nutritious than the real "real fruit"! The products also often claim to "high in Vitamin C". Wow, that's great, right?  Even though it might be high in vitamin C, what other nutrients is it high in?  Not many other than sugar.  And although the one of first three ingredients is a blend of fruit juice or fruit puree concentrates, fresh fruits will still be better sources of vitamins, minerals, and fiber and will likely have more between-meal staying power.  
• Yogurt or yogurt smoothies for kids: These snacks do contain yogurt, which is a high quality source of protein and other nutrients, such as potassium, calcium, and Vitamin D. They are also a source of probiotics (aka, friendly bacteria). However, even though the name of the yogurt (eg, Strawberry Explosion) might suggest that it contains fruit, there is often no actual fruit involved. For instance, the label on one yogurt smoothie product targeted towards children states "Strawberry Explosion contains no fruit juice". A look at the ingredient list also shows that this food contains added sugar. A 3.1 ounce serving contains 14 g of sugar, some of which most likely comes from the naturally-occurring milk sugar; however, the rest is added sugar. You might be better off mixing or blending whole fresh or frozen fruit with plain yogurt for a more nutritious homemade version. 
  
• Squeezable, freezable fruit: I checked out a few of these products and found that two of the first five ingredients are fruit purees and two of the first five ingredients are also sources of added sugar. I'm not sure how much of the 26 g of sugar per 1 cup is added sugar, but I am sure that the little ones might be better off with a homemade version for which you can control the sugar content.
• Yogurt-covered snacks: Take a look at the ingredient list of these yogurt-covered and you'll find that these are less yogurt and more added sugar. First ingredient = sugar! Second ingredient = coating, which is composed mostly of sugar and partially hydrogenated palm and palm kernel oil, which are sources of trans fat. In fact, one serving provides 13 grams or ~3 tsp of added sugar! It does contain 60% of the Daily Value for Vitamin C; however, it's pretty scant on other nutrients, such as vitamin A or iron. Plus, I can think of plenty of other foods that would be better sources of vitamin C as well as other vitamins, minerals, and fiber. 
• Organic snacks: They're organic, so they're more nutritious right? Granted, organically-produced foods may be better for children; however, organic and healthy are not synonymous. After reviewing an organic fruit snack product, I found that, although organic, 4 of the first 5 ingredients are sources of added sugar, and with 10 grams or 2 1/2 tsp of sugar per pouch, it can really add up. 

So am I saying hands off to these kids' snack foods? Not necessarily.  I'd definitely recommend practicing moderation with these foods.  Maybe you offer these foods sometimes but not everyday.  And when offering these foods, maybe you could balance out your child's nutrition by also offering other more nutritious foods throughout the day, too.  It's best not to take kids' snacks at face value.  Look beyond the front label to scope out that Nutrition Facts Panel and the Ingredients List for more information.  

How protein fits into your plans to build muscle

When it comes to building lean muscle mass, clients will often ask questions, such as "I want to gain muscle mass, so should I start using a protein supplement?" or "I'm trying to gain some muscle weight, so I've been eating more protein. I'm not seeing any changes, so what should I do?" If you're just as confused about the role of protein in building muscle, then you've come to the right place as I prepare to set the record straight on this hot topic.

First things first: any plan to build muscle mass must involve progressive strength or resistance training. Without this foundation, you will not gain muscle mass no matter how much protein you consume. Also, keep in mind that if you're interested in increasing muscle size, it takes up to 8-12 weeks of practicing a progressive strength training routine before you'll see these muscle gains. To optimize your workouts, I would suggest investing in a certified personal trainer or exercise physiologist who can create an individualized plan to help you accomplish your muscle-gaining goals.

So how much protein do you need? Because you do need protein, and more specifically essential amino acids, to achieve muscle growth, you'll need up to two times more protein than the average Joe or Jane Schmoe, which is between 1.6-1.7 grams per kilogram of body weight. Keep in mind that someone who's just getting started on his muscle-building regimen (first 3-6 months) actually needs more protein per kilogram of body weight than someone who's been training for a while since the trained individual's body actually becomes more efficient at utilizing protein.

Do you need a protein supplement? Don't reach for that supplement just yet! Most healthy individuals have no problem consuming this amount of protein through food intake alone, so supplements aren't really necessary and could just put a dent in your wallet. Research suggests that consuming high quality sources of protein from food is just as effective, if not more effective, at helping people achieve their muscle-building needs. In fact, an individual who consumes too much protein could run into a few problems. One is that the breakdown of protein that's not used to replenish and build new tissue produces metabolic waste products (nitrogen) that must be excreted from the body. Without adequate fluid consumption, taking in excessive amounts of protein could elevate the risk of dehydration. Even mild dehydration can hinder one's athletic performance leading to a less effective workout. The second major problem is that an overabundance of protein could lead to excess calorie consumption, which could result in more than just muscle gain. If the protein is not used for muscle building or other functions in the body, then an individual could find himself packing on a few more pounds than intended.

What are good sources of protein for muscle building? Lean meat, fish, poultry, eggs, soybeans, and low-fat milk, cheese, or yogurt are high quality sources of protein that will support muscle building. Keep in mind that whole grains, legumes, nuts, and vegetables are also quality sources of protein. Eating protein from a variety of food sources is key because this will maintain a more balanced and adequate intake of a many nutrients, including vitamins and minerals.

Time it just right. Did you know that timing may actually be more important than amount when it comes to protein intake for muscle building? Consuming a little high-quality protein (~10 grams) before strength training provides a good dose of essential amino acids to the muscles and helps decrease the breakdown of protein. Consuming a little high-quality protein after the training session is also helpful since the muscles are primed and protein synthesis is enhanced at that time. To give you an idea of what this looks like in terms of food, you can find about 10 grams of protein in: 1 1/2 oz of meat, fish, or poultry, 2 small eggs or egg whites, 1 1/2 oz cheese, 1 oz nuts like cashews, 2 1/2 T peanut butter, 8 oz yogurt or 1 1/4 c low-fat milk.


Don't forget the two C's: carbohydrate and calories! Quality sources of carbohydrates, such as whole grains, legumes, or milk, provide an important foundation for your muscle-building plan. Why? Carbohydrates fuel the muscles during physical activity and getting enough will help maximize your workout. Consumption of both carbohydrate and protein also generate an insulin response, and insulin is an anabolic hormone, which enhances muscle protein synthesis and decreases protein breakdown. If we don't consume enough carbohydrate and calories, our body relies more heavily on protein for energy. When protein is used for energy, less of it is available for muscle building and repair, which is not optimal for someone trying to gain lean muscle tissue.

If you're interested in receiving professional guidance in this area, then I'd highly recommend that you invest in the services of an experienced Registered Dietitian (RD) or a RD who is a Board Certified Specialist in Sports Dietetics (CSSD).

For more on this topic, you may consider the following resources:

• Power Eating, Third Edition - A useful tool for those looking to build muscle and improve body composition.

• Nancy Clark's Sports Nutrition Guidebook - A helpful tool for any active individual with a specific section on nutrition for muscle gain.

• The Powerfood Nutrition Plan: The Guy's Guide to Getting Stronger, Leaner, Smarter, Healthier, Better Looking, Better Sex Food! Geared toward men, this is the ultimate guide for achieving a variety of nutrition-related goals, including muscle gain.

Building Easy, Nutritious, and Tasty Snacks that Kids Will Eat

When I meet with parents or talk to family members and friends with children, I am often presented with this question: What kinds of snacks should I feed my child? First of all, I want to commend parents on caring enough to ask! As I mentioned in my last post, planned snacks play a valuable role in children's diets by supporting their energy and nutrient needs, enhancing their confidence in eating, and nurturing lifelong, positive eating behaviors. So, now that we know why snacking is important, let's dive into the how. Here are my three of my trustiest tips for building healthy, nutritious, and tasty snacks for children.

• Remember Ellyn Satter's Division of Responsibility in Feeding: 1) Parents are responsible for what, when, and where children eat and 2) Children are responsible for whether and how much. Essentially, parents are in charge of purchasing, preparing, and serving a variety of healthful foods to the child at regular meals and snacks and to trust her to eat the right amount that she needs.  Regarding when, it's best to keep snacks 2-3 hours before a main meal, like dinner, so that your little one will have a better appetite.
• Mix and match food groups to provide a quality source of carbohydrate, protein, and/or fat. Thinking of snacks more like mini-meals may be helpful. Including foods from more than one food group helps provide a balance and variety of essential nutrients.  Want some examples? Combine whole grains with fruit; vegetables with milk; whole grains with milk; fruit with milk; whole grains, fruit and meat/beans; or vegetables, fruit, and meat/beans.  See 10 of my faves below.
• Make it fun! If you haven't noticed, most children's toys incorporate vibrant colors, a variety of textures, and an assortment of shapes.  They learn and explore the world around them through their senses, so run with that.  They also have vivid imaginations that we can tap into to bring the fun factor up a few notches.  Instead of broccoli, how about "dinosaur trees"? Instead of peanut butter and raisins on celery sticks, how about "ants on a log"? Instead of peas, how about "power peas"?  In fact, Brian Wansink and colleagues at Cornell University found that when vegetables were given fun names, children ate 50% more vegetables! I personally like "ninja sticks" or "magic spears" for asparagus.

10 Easy, Nutritious, and Tasty Snacks for Kids

1. Fruit and yogurt parfaits:  Layer low-fat vanilla yogurt with fresh fruit, such as berries and banana, and sprinkle with crunchy granola.
2. Mini-pizzas: Top a toasted whole wheat English muffin with marinara sauce or fresh tomato slices and sprinkle with shredded mozzarella cheese and veggie toppings.
3. Pita Triangles with Hummus Dip: Cut whole wheat pita bread into triangles and serve with hummus for dipping.
4. Ants on a Log: Spread peanut butter, other nut butters, or low-fat cream cheese on celery sticks. Top with raisins or dried cranberries.
5. Trail Mix: Mix dried fruit, nuts, and whole grain cereal together in a snack-sized baggie. 
6. Fruit and Dip: Dip fresh fruit, like apple slices or strawberries,in low-fat yogurt or nut butter.
7. Veggies and Dip: Dip raw veggies, like "X-ray vision baby carrots", cherry tomatoes, snap peas, cucumber, or "dinosaur broccoli trees", in plain low-fat yogurt, hummus, guacamole, or bean dip.
8. Crunchy Apples: Spread natural peanut butter (or other nut butter) over apple slices and dip in granola.
9. Fruit and PB Wrap: Spread natural peanut butter (or other nut butter) over a whole wheat tortilla. Top with banana slices and raisins or chopped dates. Sprinkle with ground cinnamon. Roll up and cut into kid-friendly portions. 
10. Smoothies: Blend fresh or frozen fruit with low-fat milk or yogurt and a splash of 100% fruit juice. Or try a green smoothie with some Super Spinach!

Pick one, try them all, or try a spin-off of your own. Whatever you do, have FUN!

What are your favorite nutritious snacks for kids?

Featured in People Magazine

 
Read my feature in the latest update on my People Weight Loss Challenge Bride, Patty!  Go Patty!

Should I feed my child snacks?

Having worked with parents through the years, one of the challenges and fears that often surfaces is whether or not to allow children snacks.  Some parents worry that snacks will ruin a child's appetite for a main meal, like dinner, or that it will cause a child to overeat.  In my expert opinion, I give planned, healthful snacks two thumbs up for several reasons.

Children are growing, so they have high energy and nutrient needs.  In fact, children need more calories, protein, and other nutrients per pound of body weight than adults do!  Children, especially young ones, have smaller stomach capacities and variable appetites, so planned, healthful snacks provide the perfect opportunity for children to better meet their energy and nutrient needs throughout the day.

Planned snacks also provide a little more structure and routine around a child's eating.  Children do well with routines because they feel more confident when they know what to expect. In turn, they may be less likely to scarf down food when it becomes available or to become food beggars between meals.  This routine can also put a parent's mind at ease when a child doesn't eat as much as expected at mealtime because she'll know that the child will have the opportunity to eat again in a few hours anyway.

Parents are in the position to encourage lifelong, positive eating behaviors in children. A child that eats nutritious, planned snacks will be more likely to become an adult who eats  nutritious, planned snacks.  For adults, snacks help provide a steady supply of energy to the body throughout the day, which helps optimize performance in everyday activities and curb between-meal hunger levels.  Snacks also provide the opportunity for adults to fill in the food group gaps that may have been left at meal time.

Stay tuned for the next post where I'll discuss tips on how to build a healthful snack for kids.        

How to lose the pregnancy weight after having a baby

Having had my second child 7 months ago, I definitely understand the challenges of getting that body back after having a baby.  If you're getting ready to have a little one or if you're a new mom yourself, you may want to check out an article in Parenting Orange County Magazine that I recently contributed to that discusses guidelines on post-baby weight loss and tips that will help any new mom blast through the diet traps that keep her from losing that "baby weight".  If you're interested in learning more, you can read the article: "Body After Baby: 8 Diet Traps New Moms Face".

Quoted in Parenting OC Magazine - Body After Baby

 Photo credit: sendung - Marian Steinbach (Flickr)

Look for my quotes in an short read about the 8 diet traps that new moms face in the latest Parenting OC Magazine.