Spend Wisely on Organics to Protect Your Family & Finances
You do a lot to keep your family healthy, including making smart choices about the food you buy. And chances are, you’d buy everything organic if you could. But for most parents, a totally organic kitchen isn’t realistic, considering the items can cost upward of 50 percent more than their conventional counterparts.
“We all need to prioritize our purchasing based on what’s important to us,” says eco-cuisine expert Jackie Newgent, a registered dietitian and the author of Big Green Cookbook. Your first priority may, obviously, be to provide your family with plenty of healthy fruit and vegetables, calcium-rich dairy, and whole grains – organic or not.
Beyond that, however, Newgent and other experts say that if and when you can budget for a few organic goods, certain picks are worth the cost. Check out this shopping guide to help you know where to allocate your organic dollars and where to save.
1. Fruits and Vegetables
When it comes to pesticides in produce, not all fruits and veggies are equal. Certain types are exposed to and retain more chemical residue than others, even after washing. The worst offenders – aptly nicknamed “the dirty dozen” – include peaches, apples, bell peppers, kale, nectarines, strawberries, cherries, green beans, spinach, grapes, blueberries and pears.
“If you want to buy organic but have a limited budget, spend it on these,” says Colleen Doyle, a registered dietitian and the nutrition and physical activity director for the American Cancer Society.
Produce that has thick skin, on the other hand, is usually the least tainted, says Christopher R. Mohr, Ph.D., R.D., a nutrition expert based in Louisville, Ky. The outer covering acts like a shield, protecting the edible portion from pesticides, so paying extra for organic isn’t necessarily worth it if you’re on a budget. In other words, much of the chemical residue that may be on foods like bananas, pineapple, melon, kiwi, mangoes or avocados likely ends up in the trash along with the peel anyway.
And despite not having thick peels, broccoli and cabbage also tend to retain among the lowest levels of pesticides, says Doyle.
2. Dairy
“Organic milk and other dairy products are worth the extra cost whenever possible,” says Dr. Christine Gerbstadt, an anesthesiologist and registered dietitian, and a Sarasota, Fla.-based spokesperson for the American Dietetic Association. This is especially important for women and children who tend to eat and drink a lot of milk for its calcium.
The government’s organic stamp signals that milk-producing cows were not exposed to pesticides in feed, nor were they given antibiotics or artificial hormones.
Gerbstadt and others recommend organic because they’re concerned that the use of antibiotics in livestock could potentially contribute to strains of drug-resistant bacteria that may affect humans.
Equally worrisome is the hormone given to some cows to increase milk production – called recombinant bovine growth hormone, or rBGH. Although studies have found no significant difference between milk produced with rBGH and that without without, Gerbstadt and other experts recommend erring on the side of caution and avoiding it entirely. That way, there’s zero risk that any trace amounts of artificial hormones from milk will enter your – or your child’s – system.
If the cost of organic dairy is prohibitive, you can find non-organic milk without rBGH – the next best thing. Look for terms like “rBGH-free” on labels. Not all manufacturers put this information on their labels, however, so if you have a favorite brand, call the company’s customer service number or visit its Web site to check.
3. Eggs
With all the various terms that can appear on egg cartons, choosing what’s best for your family can be especially difficult. The bottom line: It’s OK to buy an inexpensive, non-organic option to save money. All eggs, organic or not, are rich in nutrients and high-quality protein, says Newgent.
For starters, you needn’t worry about growth hormones like those sometimes given to milk-producing cows. “Egg-laying hens in the U.S. are not given hormones, additives or preservatives,” she says. Furthermore, eggs produced by chickens that were raised on non-organic feed don’t pass on pesticides to you, she confirms. Finally, it’s also not necessary to pay extra for brown eggs; shell color has no impact on quality, nutritional value or flavor.
“Eggs are fantastic for you,” reiterates Mohr. “They can be one of the least expensive sources of protein in the whole grocery store.” And because organic cartons tend to be so much more expensive – often $2 or more above the cost of conventional – practicality trumps any potential benefit you’d get from organic, he says.
4. Other Grocery Items
Bread, cereal, pasta, cookies – you’re faced with a plethora of organic choices elsewhere in the grocery store too. But the majority is not worth paying extra for, since grains generally have low concentrations of pesticide residue to begin with. “They do not need as many pesticides [when growing] as other foods,” says Mohr.
One exception: rice. Buying organic makes sense since it can contain higher levels of pesticides. (Rice is grown in water, which carries more pesticide particles than soil.) Luckily, though, organic rice won’t bust your budget: It’s nearly as inexpensive as conventional, especially if you buy in bulk.
You’re used to budgeting for the things that benefit your family most. And buying organics only when those benefits outweigh the cost is the best way to keep both your family and your finances healthy.
The Other Gifts We Give Our Kids
There are many traditions at this time of year that involve parents giving their children presents – whether obviously or through Santa subterfuge! But there are many gifts we give our kids throughout the year that have a much more lasting impact than the latest hot video game or toy, even if our little people don’t yet realize it or always appreciate our efforts. Below is a selection of some of these gifts of love.
Vaccinations
The WHO cites a detailed history of vaccination that demonstrates how only clean water has done more for the health and wellness of mankind. Historical books, movies and TV shows detail just how frightening the diseases we vaccinate against once were. The shots we get for our children are a gift that provides a lifetime of protection – for them and those around us.
Safe Home
Every time parents install a cabinet lock to hide chemical cleaners, secure heavy furniture and TVs against tipping, or reduce the setting of their water heater they are providing invaluable gifts to their children – reduction in the risk of preventable poisoning, injury, burns. The Consumer Product Safety Commission says that almost 1,800 kids are seen in Emergency Departments each year due to injuries from furniture and TV tip-overs – and 119 kids between 1 and 3 years old die annually from these incidents.
Safe Transport
Around 400-500 child deaths are prevented in the US every year due to use of car seats and other child restraints – and that’s not counting the reduction in severe injuries from use of safety seats for kids. Every time we strap them into a car seat we are giving them a precious gift and teaching them good car safety habits for when they become drivers.
Healthy Eating Appreciation
Obesity is one of the greatest health crises of our age, given its link to diabetes, heart disease, high blood pressure and cholesterol, liver disease, sleep apnea, arthritis, and even several cancers. Helping our children appreciate food for its support of health is a gift that keeps giving over a lifetime.
Active Lifestyle Encouragement
As parents, we all want our children to live a long and happy life. Physical activity is a important contributor to this goal, given how it reduces risk for chronic diseases and even improves mental health, sleep and mood.
According to the US Centers for Disease Control, “only a few lifestyle choices have as large an impact on your health as physical activity. People who are physically active for about 7 hours a week have a 40 percent lower risk of dying early than those who are active for less than 30 minutes a week.”
Getting our kids to be active – and, more importantly, being a role model for physical activity is literally a gift of life.
Protection from Excessive/Inappropriate Online Exposure
Although the American Academy of Pediatrics has updated their guidelines for “screen time” to better reflect how entrenched online usage now is at all ages, they still make recommendations – such as developing personalized media use plans for your kids that takes into account each child’s age, health, personality and developmental stage – to ensure a valuable online experience. Putting limits in place for when our kids can access the internet and what they can see is an important gift for protecting their online reputation and preventing inappropriate connections.
So while you are savoring your kids squeals of delight when they open their presents during the holidays, remember to pat yourself on the back for all the other gifts you labor to give them year-round – gifts that protect them for a lifetime.
End Mealtime Struggles with Your Picky Eater
Are you the parent of a picky eater? If so, you know how stressful mealtimes can be. I counsel many parents that are up to their eyeballs at getting their children to eat balanced and have ample variety. Having young children of my own, I have had to deal with the challenges and opportunities of modeling good eating behaviors.
There are several things that we need to remember about children when it comes to eating. The first thing is that research shows that children need to be exposed to some foods 15-20 or even more times before they find them acceptable. Where parents go wrong often times is that they see their child rejects certain foods while preferring others. They take that information and create future meals with the preferred foods only. Why? I believe much of the reason is our innate drive to nourish our children and wanting them to eat. The problem is that we will do this over and over again until one day you find that your child only likes 7-10 foods. Hence, he/she is now the “picky eater.” Instead, what we should do is to make a family meal that includes a variety of food – including some of your child’s favorite foods – and serve all those foods on each plate. Even though you know your child might reject some food items, that is OK.
The other thing we need to remember is that children are extremely good at eating when they are hungry and not eating when they are not. In general, they do not eat according to any clock or time schedule. You’ll notice that a normal child’s eating pattern usually involves waves of high hunger – i.e., eating a lot at meals – to waves of low hunger where they don’t eat much at all. These waves can last several days. This is very normal. Again, with our desire to nourish our children in the back of our minds, we get concerned because they are not eating as much as we think they should eat. So, we might do things such as make separate meals for them that includes all their favorite foods or we might force them to eat. Some even force them to eat the “good for you” foods such as vegetables. All these actions come from a very good place, but they are not recommended.
We need to get back to the basics. Include a variety of foods in your home with emphasis on lean meats, whole grains, fresh produce, healthy fats and low-fat dairy. Eat as many family meals as possible with the absence of distractions and controversial conversation. Fix one meal for all and get back to allowing your children 2 choices of drinks – milk or water. I love Ellyn Satter’s very easy-to-understand Responsibilities in Feeding:
- Parents are responsible for what, when and where of the feeding
- Children are responsible for how much or whether to eat
I was taught this information in dietetic school and once I had children, I fully appreciated the challenge of living this out. However, my oldest, Hannah, is living proof that this works. She is now at a point where she loves all different kinds of foods and will try almost anything. My youngest, Evan, is still learning to “trust” different foods. But I continue to serve him everything, and I am much more confident in the process with him. He is slowly adding foods as he watches me, my husband and his sister enjoy the variety on our plates. It works!
By the way, Ellyn Satter is a dietitian and social worker that is an expert in child feeding. She’s got a ton of free information on her website and has written many books on the subject. Check her out!
One last note about children and eating…..I re-discovered a book on my office bookshelf entitled, “The Healthy Luncbox: How to Plan, Prepare & Pack Stress-Free Meals Kids Will Love.” It’s a great book for parents looking to revamp their kid’s school lunches! I got some ideas for Hannah’s lunch and am excited to fix them.
Healthy Road-Trip-Friendly Snacks for Kids
Editors Note: Summer sun and holidays mean family road trips….and lots of challenges finding good-tasting but healthy snacks for your children. Check out these options which can be ordered online or obtained in most locations.
Funley’s Wholly Granolly Clusters
Kids will go crazy for the Peanut Butter Pretzel and Double Chocolate flavors, which come in mini clusters — perfect for tiny hands. You’ll love them for what they don’t have: preservatives, trans fat and high fructose corn syrup. (For a savory and healthier alternative, their Cheddar n’ Stuff Super Crackers have broccoli hidden inside.)
Funleys.com, $4.59
Buddy Fruits Pure Blended Fruit to Go
Fruit cups and applesauce tins aren’t really made for road trips. Enter these all-natural, pure fruit purees in convenient drinkable packages, which make kids eager to eat their produce. Best of all, they don’t need to be refrigerated.
Amazon.com, $18.98 (pack of 18)
Sensible Foods Crunch Dried Snacks, Tropical Blend
When your kids want something crunchy and sweet, reach for these intensely flavored dried fruit snacks. Filled with a mix of dehydrated apples, pineapples, mangos, and bananas – and nothing else — each .75-ounce pouch offers the equivalent of half a cup of fresh fruit.
Agapebabies.com, $7.55
EnviroKidz Organic Lemur Peanut Choco Drizzle Crispy Rice Bar
Moms, if you’re on the hunt for tasty organic, gluten-free treats that your kids will actually eat, look no farther than EnviroKids Crispy Rice Bars. Think of them as a healthier alternative to candy bars. If you’re going to be in a hot car for awhile, you might want to opt for the melt-free flavors, like berry or peanut butter.
HHMatters.com, $6.86
Frigo Cheese Heads String Cheese
If you’re the type of mom who packs a cooler on road trips, toss in a handful of Frigo Cheese Heads. Kid-friendly and fun, without being too messy, string cheese fills kids up with protein and calcium while on the go.
Walmart (in stores only, price varies)
Post Halloween: Teaching Our Kids the “Why” Behind Moderation
My son, Evan, was on quite a roll a recent morning! He started off by telling me his leg hurt. I asked him if he hit it on something and he said no. I then explained that when his body grows, it can cause his body to hurt sometimes. He said, “Oh, I know why! I think I ate too much candy for Halloween.” I stopped in my tracks and smiled. “Really? You think that’s why?” He said, “Yes. Mommy, will you give me something healthy to eat? I need to make my leg feel better.” I almost fell over. I explained to him that the foods he ate for breakfast were actually healthy (whole grain waffles, yogurt, orange juice) so that should make his leg feel better soon.
I think Evan remembered me telling him and his sister about how candy can make them feel “yucky” if they eat too much. I’ve explained that eating some candy is fine, but eating a lot can make them feel sick and can even take some of their “super powers” away. Even though I thought Evan wasn’t listening, I think that made an impression on him after all.
As parents, let’s remember to tell our children the “why’s” behind being healthy. Avoid making associations between food and weight or “to avoid getting granny’s sugar disease,” but instead mention things that matter to them right now.
Evan loves soccer, being strong, smart and running fast. I tell him that eating healthy foods help him with those things and he gets it. Get them invested in the healthy lifestyle for their own reasons; it will stick with them for the rest of their lives. [By the way, he recently started eating broccoli after over 3 years of rejecting it on his plate and now he says it’s his favorite food. Perserverance in healthy messaging and exposure pays off!]
Stick with those positive messages, Mom and Dad. They are listening even when you don’t think they are. I was reminded today that my son is listening to me!
Kid-friendly Foods That Soothe
When children are under the weather, they usually turn to Mom for comfort. This season, be prepared with tasty treats that do double duty – they soothe symptoms and help speed up the healing process.
“Runny noses, coughs and intermittent fevers can all be soothed at home,” says Dr. Ben Lee, a hospitalist at Children’s Medical Center of Dallas and an assistant professor of pediatrics at University of Texas Southwestern, in Dallas. “The old adage of a bowl of chicken noodle soup does have some truth, as it provides necessary fluids and calories to help kids feel better.”
There are other options too. Here are a few unexpected, inexpensive and tasty treats to have on hand for your kids this cold and flu season.
Oatmeal Cookies
Every mom knows that extra sleep is key for sick children, but getting an unhappy child to climb into bed is seldom an easy task. Oats contain high levels of tryptophan, the amino acid best known for making you feel sleepy after eating a big turkey dinner on Thanksgiving. A bowl of oats may be a bit heavy on the stomach, especially for a sick kid, but eating one or two oatmeal cookies will produce the same effect and help kids settle down and get the rest they need to feel better.
100 Percent Juice Drinks
It’s normal for most kids to become mildly dehydrated while sick with the flu. Watch for signs, which include a dry or sticky mouth, dry skin, irritability and dizziness. “Liquids are important to prevent dehydration,” says Lee.
The right liquids make all the difference, though. Avoid caffeinated beverages and hydrate kids with 100 percent juice. All-natural juice drinks are fat-free and nutrient-dense, and are loaded with vitamins and immunity-boosting antioxidants that many of their sugary counterparts lack. If the juice is too sweet or strong, mix it with an equal amount of water to dilute the taste without washing away the nutrients. Kids younger than 1 year should hydrate with a beverage that contains electrolytes.
Ginger Ale or Ginger Candies
Many studies have shown that ginger curbs nausea and alleviates an upset stomach. The trick is to find foods and beverages that actually contain pure ginger. Look for the words “ginger” or “ginger extract” on the ingredient list. Some sodas, especially those available in natural food stores, are going to be your best bet. Ginger candies made from real ginger can also help provide relief for older children.
Ice Pops
A cool ice pop can numb irritated nerve endings to help soothe an inflamed sore throat and provide fluids to quell dehydration. Seek out ice pops made from 100 percent juice or fruit puree, and avoid unnecessary artificial sweeteners and additives. Ice pops made from 100 percent juice are loaded with healthy antioxidants, and those fortified with extra vitamins and minerals can give added boost to the immune system to help speed recovery time.
Honey
Honey is extremely effective at soothing coughs, according to research from Penn State College of Medicine. In fact, a small dose of buckwheat honey before bedtime reduced the severity and frequency of coughs and provided significant relief to participants in a recent study.
“Honey has been reported to reduce coughing by coating the throat to help reduce irritation,” says Lee. One to two teaspoons thirty minutes prior to bedtime should do the trick, he says. An important warning: Children under 2 years old should avoid this sweet soother to prevent the risk of a botulism infection.
