The availability of packaged convenience foods is on the rise, especially those marketed towards children and teens. These items may be quick and easy - and your kids may like them - but are they a healthy option? This article will help you be more informed about popular packaged foods for kids.
Chart Comparisons
The chart below compares the percent of calories from total fat and saturated fat and the amount of trans-fat, sodium, sugar, and fiber provided by some packaged convenience items and a couple of "homemade" alternatives. We'll begin with an introduction to these nutrients. After the chart, each convenience item is addressed.
Fat
Total fat should provide about 25 to 35% of total calories; meals containing more than 35% are highlighted. Less than 10% of calories should come from saturated fat; products with greater than this are indicated. Trans-fat intake should be as low as possible. The American Heart Association recommends less than 1% of total calories come from trans-fats; for children, this means less than 1 to 2 grams per day.
Sodium and Sugar
Packaged foods contain large amounts of sodium and/or sugar. Items providing over half of a 4 to 8 year old’s daily sodium requirement are highlighted, as are those containing over 4 teaspoons of sugar per serving.
Fiber
A “good source” of fiber has at least 3 grams per serving; products with less than this are indicated.
Please note: Product ingredients, formulations, and nutrition information may change. Please refer to current product packaging for the most accurate and up-to-date nutrition facts.
Oscar Mayer Lunchables
Many Lunchables varieties contain trans-fats. The “lower-fat” cracker stackers (not on the chart) are extremely high in sodium and very high in sugar (or contain alternative sweetener), with a high percentage of calories from saturated fat.
Kraft Easy Mac Cups
These cups contain a “loose white powder . . . necessary for proper cooking.” This certainly isn’t natural.
Kid Cuisine Real Meals (Frozen)
Corn – especially with sugar, like in these meals – does not count as a vegetable.
Smucker’s Uncrustables (Frozen)
The “honey spread” contains (in this order): corn syrup, high fructose corn syrup, water, honey, pectin, natural flavor, citric acid, potassium sorbate, caramel color, and calcium chloride. The “wheat bread” is not 100% whole wheat. It doesn’t take much longer to spread peanut butter and jam on a slice of bread than to pull an Uncrustable out of the box and unwrap its plastic packaging, and that's not even including the time it takes to thaw.
Gerber Graduates for Preschoolers
The meals provide nearly half of a 3 year old’s sodium needs and over 1/3 of a 4 year old’s. The main vegetables are corn and peas; nutritionally, this is unacceptable. The meals also contain a lot of sauces - not a healthy habit for preschoolers. With corn syrup and sugar as the first ingredients, the juice treats are high in sugar and have no nutritional value.
Additional Considerations
Highly processed products, such as those above, contain numerous additives and preservatives. When there are more of these listed on the ingredients statement than the product you intend to buy, use caution. Be sure to also take cost into consideration – convenience is always more expensive. Additionally, in an effort to be environmentally friendly, we must consider all the packaging these products use.
Convenient, Healthy, and Affordable Alternatives
- “Low-maintenance” fruits and vegetables: apples, pears, grapes, bananas, plums, berries, mini tomatoes, baby carrots, snap peas
- Baked chips with salsa
- Unsweetened applesauce
- Celery and carrot sticks with low-fat dip or natural peanut butter
- Natural PB & J (or honey) on whole grain bread
- Raisins
- A hard-boiled egg
- Light string cheese
- Low-fat cottage cheese, plain or with fruit in water, juice, or extra-light syrup
- Low-fat whole grain crackers with reduced-fat, natural cheese and/or lean, natural lunch meat (minimal processing/preservatives, less than 20% of the Daily Value/480 mg of sodium)
- Low-fat cream cheese on a mini whole wheat bagel
- Low-fat yogurt with unsweetened whole grain cereal
- Plain air-popped popcorn or low-fat microwaveable popcorn
- Hummus on a whole wheat tortilla or pita pocket
- Heart-healthy trail mix
Packaged foods for kids may be convenient, but as evidenced by the information above, they are not healthy. To make matters worse, those that sound like a better option oftentimes are not; for example, compare the Lunchables “cracker stackers” to the pizza. In addition, the large amount of additives/preservatives and packaging these items require -not to mention the cost - make them undesirable for regular consumption. Packaged convenience foods are acceptable for occasional use, but much more often than not, kids should be consuming healthy, less processed foods such as those listed above.
Copyright © 2010 Keeley Drotz, RD – TGBG Nutrition. All rights reserved.
