Supermarket Success - find quick easy nutritious foods

Nutritious foods for our kids! - based on Karina’s podcast episode “Navigating the supermarket aisle”

Today we take a walk through the supermarket aisle to make shopping for nutritious foods so much easier!

There are a gazillion options in the supermarket these days and it can be SO hard to work out what is the best option, especially if your time poor!

I’m here to make your life simpler with some key recommendations for nutritious foods in various aisles of the supermarket.

Before we dive into the first aisle, the first question one might ask is do we actually bring our kids to the supermarket or not? Sometimes we don’t have a choice, and they have to tag along…but sometimes we can choose.. and in this instance - what do we do?

Taking your kids along can be both a learning experience and a calamity. Supermarket trips can quickly spiral into stressful encounters, particularly at checkouts where little ones often create scenes out of exhaustion or temptation from strategically placed snacks. However, if you have the time and energy, taking children on a less stressful shopping trip can be incredibly beneficial for their food education.

Using this opportunity to involve them in selecting vegetables, discovering new items, and understanding food choices can make them more inclined to try and appreciate diverse foods at home. Turning these shopping trips into interactive and fun experiences can indeed transform mealtime struggles into opportunities for growth and learning.

Fresh Fruit and Veg

In the Fresh Fruit & Vegetables section, engaging children in the fruit and vegetable aisles can be especially rewarding. These sections house vibrant colors and varied textures that can captivate a child’s natural curiosity. Encouraging them to pick out their favorite colored vegetables or even exploring something new can spark their interest in eating these healthy options.

If fresh vegies are super expensive, check out the frozen section - as frozen veg can be super nutritious, easy and affordable!

Organic vs. Non-Organic:

Whenever possible, opt for organic produce, especially for root vegetables like carrots. Organic produce can be more expensive, but the benefits of reduced exposure to pesticides are worth considering, particularly for children.

Proper storage of fresh produce can extend shelf life and maintain nutritional quality. For example, wrapping leafy greens and berries in paper towels can help manage moisture and keep them fresh longer. If budget constraints prevent frequent organic purchases, don’t shy away from frozen vegetables. Often snap-frozen at peak freshness, these can offer superior nutrition compared to out-of-season fresh produce that has been stored for extended periods.

The Bakery section

If you’re up for a “special treat” choosing a croissant over a finger bun, would be a lower sugar option.

In terms of fresh bread, the best option is Sourdough bread because of its lower Glycemic Index (GI), which means it releases energy more slowly into the bloodstream. Whole grain or wholemeal sourdough are even better, offering more fiber and nutrients.

If your family prefers white bread, opt for a white sourdough, which is still superior to regular white bread due to its fermentation process and lack of additives.

The Bread Aisle

Standing looking at a thousand loaves of bread can be a little overwhelming! Here’s how to simplify things!

First choice will always be whole grains. Check the ingredient list and look for bread with the highest percentage of whole grains. Whole grain bread offers more nutrients and fiber compared to white bread. -

Check the label per 100g for Fibre and Sodium - The more fiber, the better, and pay attention to sodium levels to ensure you're not consuming too much salt. Bread often contains around 400mg sodium per 100g, but if you can get lower - then great!

Nutrient Enriched Varieties. For children, choosing breads enriched with vitamins and minerals can help fill dietary gaps, especially those providing extra iron and zinc.

Condiments and Spreads

When it comes to spreads like Vegemite, peanut butter, and jams, choose lower salt or sugar options where possible.

Vegemite has a reduced-salt variety that still tastes similar but with significantly less sodium.

Peanut Butter - Aim for brands that offer 100% peanuts, with no add-ins like vegetable oils or sugars. Many well-known brands have cleaner, healthier versions available.

Jam - While most jams are high in sugar, opting for those with no added sugars or using them sparingly can be a better choice.

Dairy and Non-Dairy:

For products such as yogurts and custards, the sugar content is your guiding star. With yogurts** Look , look at the sugar content per 100 grams. Greek yogurts tend to have less sugar, and for dairy-free options, coconut or soy yogurts with added calcium are great.

For custards,similar rules apply. Flip the container and check those sugar levels to find the best option.

Sauces and Condiments

Sauces, including tomato sauce, soy sauce, and stock cubes, can be laden with hidden sugars and salts. Always opt for reduced-salt varieties where available and check for sugar content.

Some brands add herbs or spices to maintain flavor while cutting down on salt and sugar.

Avoid products that replace sugar with artificial sweeteners.

Breakfast Cereals

Cereals are particularly tricky due to clever marketing.

Wholegrains - I would always check the ingredients list for whole Grains - the higher the percentage the better.

Fibre - Check the fiber content per 100 grams. Ideally, it should be high to ensure your kids are getting enough roughage.

Sugar - Preferably, choose cereals with less than 15 grams of sugar per 100 grams. Be wary of cereals marketed as healthy but laden with added sugars disguised as fruit concentrates.

Snacks:

When it comes to snacks, navigating the options for healthier choices is crucial: - Popcorn can be a fantastic high-fiber snack if prepared properly. Stick to lightly salted varieties and avoid those coated with caramel or excessive butter. For younger children, be cautious as popcorn can be a choking hazard. -

With chips - choose options with lower sodium levels. For younger kids, consider alternatives like roasted chickpeas or fava beans, which offer a good mix of protein and fiber without excessive salt content.

Toddler Snacks:

The Deceptive Appearance of packaged toddler snacks can be misleading. Many products marketed as healthy alternatives for toddlers are packed with hidden sugars, masked as "fruit juice concentrate" or "apple paste," which are essentially added sugars.

Aim for the suggested guidelines for toddler foods, which recommend keeping sugars under 10 grams per 100 grams and sodium under 50 milligrams per 100 grams.

Crackers

Crackers can be a minefield with many options seemingly healthy but loaded with salt and minimal nutritional value. Choose whole grain or seed-based crackers. These have higher fiber content and are more nutritious.

Choose lower salt - compare sodium levels and select options with the least amount of added salt.

Meats and Proteins

When it comes to meats, focus on quality over quantity. I always prefer to choose organic or free-range options if the budget allows. These typically have fewer chemicals and are more ethically sourced.

Lean meats like chicken and fish are excellent sources of protein. Opt for wild-caught or sustainably sourced fish with high fish content. Be wary of processed meat products - avoid hame, bacon, salami and process sausage meats.

Ice Cream and Desserts

Dessert doesn’t always mean unhealthy Frozen Yogurt is a good alternative to traditional ice cream - it can offer a lower sugar option while still satisfying that sweet tooth.

Choose smaller portions or mini versions of treats like mini ice cream bars, can also help to control sugar intake

In Summary:

By focusing on key factors like sugar content, whole grains, fiber, and minimal additives and preservatives, you can make more informed choices that benefit your child's health and well-being. Remember, it’s about progress, not perfection. Small changes in your shopping habits can lead to significant improvements in your child's diet over time.

You don’t need to overhaul everything overnight. Incremental adjustments will set the stage for more substantial transformations while reducing mealtime stress for the whole family.

If you have liked this article and are looking for more, I have a fantastic Label Reading Masterclass inside Nourishing Kids. Click HERE to learn more about how you can join, so that you can get your family eating healthy foods more easily, without the food stress!