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Reading about this huge beef recall yesterday made me very happy that my son has eaten a school hot lunch only two times in his life. School hot lunches are terrible, and that’s without the scare that your child just ate sick beef. The amount of processing, food coloring, refined grains and sugar in these meals is shockingly high. The convenience and price often tempt parents into thinking it can’t be all that bad. I mean, it’s regulated, right? Hmmmm. I believe the whole beef recall answers that question nicely.

So how do you feed your child healthily, quickly and cheaply? What are some good options once your child has to start thinking about lunch (or you need to pack a snack for daycare or the sitters?)

The first thing to look at is what they’re eating when you aren’t around. Does school or your daycare provider give snacks? If so, what are they? If you don’t think they’re healthy enough, pack your own snack. Here’s a few necessities in a healthy diet and why to think twice about what your child eats.

-Whole Grain Bread

The less refined and processed the grain, the more the body works to digest it. This means you also get more nutrients out of it and less sugar. Think of it like a full tank of gas vs. a quick turbo boost.

-Organic, Hormone Free, Free Range Dairy Products

Free range means that the animal isn’t kept locked in a cage too small to turn around in. It’s more of a classic farm we all like to picture our food coming from. Not cruel commercial farms. Organic means the food the animals were fed didn’t contain chemicals or pesticides (or contained a super low amount). Hormone free means that the animals were not given hormones, steroids or other chemicals to make them produce more and be artificially healthy.

-Organic Produce

Organic produce in the grocery store usually costs a little bit more than conventional, but it’s worth it! Look for deals at your local farmers market. I like heading out to our farmers market in Davis about 30min before closing. A lot of local organic farmers will bag their produce at the end of the day and sell it cheap by the bag (to avoid bringing leftovers back to the farm). You can find great deals on wonderfully fresh produce this way and usually pay less that conventional produce at the supermarket.

-Line Caught Fish

A huge portion of the fish you find in the stores is from fish farms. Fish farms produce bad fish due to the toxicity of the water they live in. There are too many fish for the small tanks (their food and feces) and pollutants abound. They are also usually found in heavily populated areas (like China) where environmental toxins are heavy. In the ocean there is much more water circulation and space for the fish. Line fishing (or line caught fish) is very environmentally responsible. It also assures that only the fish you’re eating was the one caught (unlike net fishing where sharks, dolphins, rays, turtles and other fish are easily accidentally killed). If your fish doesn’t say, ask. Farmed salmon can be especially high in mercury, as can tuna. Always check for “Line-Caught Fresh Fish.” The Sacramento and Davis Food-Co Op’s are great places to find good meat.

-Nuts

This is a food group that’s easy to forget about. Not suitable for young children (due to choking hazard) they are wonderful, fast, healthy snacks for older children (school aged) and adults! High in healthy fats and vitamins, they add great crunch to salads and are a super snack.

Luckily organic and whole foods are easier and easier to find now days. Even Wal Mart has a surprising variety available. Just remember that the closer to the way it’s found in nature, the better. For example. A whole apple is best, apple slices are good, apple sauce is ok, apple juice is so-so. The less steps and processes involved, the better.

Be a label reader! There is more sugar in regular cranberry juice than in a can of Coke. It never hurts to check out the ingredients. If you can’t pronounce what’s in it, you may want to think twice about feeding it to your child.

It doesn’t have to be complicated. Children love food with colors and textures. How about some fresh carrot sticks that they helped wash and peel? Colorful berries, organic apple sauce, whole wheat pita bread, free-farmed hormone free, nitrate free hot dogs, baked yam, button mushrooms and grape tomatoes in ranch? The more the children are involved with the preparation (shopping, washing, arranging, serving), the more they will want to enjoy the fruits of their labor.

Here are a few of my favorite places to shop and goodies to serve the kids. Enjoy and stay healthy!

Amy's Natural Prepared Foods

http://www.amys.com/

Ian's Natural Foods (Prepared Food Kids Love)

http://www.iansnaturalfoods...

Happy Baby (Natural Baby Foods)

http://www.happybabyfood.co...

Sacramento Natural Food Co-op

http://www.sacfoodcoop.com/

Whole Foods Market

http://www.wholefoodsmarket...

Natural Beef, Buffalo & Turkey Jerky

http://www.jerkyranch.com/

Organic Produce Delivered To Your Door

http://www.farmfreshtoyou.c... 

Davis Farmers Market

http://www.davisfarmersmark...

Sacramento Farmers Market (list of locations & times)

http://www.california-grown...