I've noticed lately that items being marketed as "fruit snacks" are taking over the cereal aisle in my supermarket.  Despite the claims of being made with "real" fruit juice and "packed" with vitamins, do fruit snacks really have any nutritional value?  And, what grocery shopping strategies can I use to avoid these snacks that are, not surprisingly, shelved low at children's eye level?

Dear Worried,
I don't blame you for being suspicious because I am, too.  Ever since the food manufacturers started disguising candy as cereal, they've pushed the envelope harder and harder, and, today, they don't even bother to hide the fact that the primary ingredient in kids' breakfast cereals is refined sugar.   To add insult to injury, on the same shelves cereal companies now push candy disguised as snacks - so-called "fruit snacks," that is.  Let me be completely clear: there's no real fruit in any of the fruit snacks, just "grapes from concentrate," corn syrup and sugar.  Some of these snacks, such as the popular "Roll-Ups," also contain corn starch.  All have food dyes, artificial flavors and preservatives. 

Depending on the age of your kids, you might avoid in-aisle battles by shopping alone, but rather than avoidance I feel it's best to start educating your kids on what choices they should make - and why - from very early ages.  Grocery stores offer a perfect venue for these lessons. I advocate pointing out to kids what kind of foods build big muscles, strong bones and otherwise keep them healthy, while also teaching them that sugary snacks are only for special occasions - and never for breakfast!  If you do take your kids to the grocery store, make label reading a fun exercise. Challenge your child(ren) to find cereals with the fewest grams of sugar per serving, and the fewest ingredients. Show them that the greater the number of ingredients, the more likely the cereal is to have preservatives and additives.  When you go grocery shopping, always have a list (even better, have your child help you make the list), and let your kids find the items that are on the list like a scavenger hunt. 

Taking a hard line against junk food needs to be consistent, but make it fun to shop rather than a battle.  Also ensure you're buying foods that the whole family will enjoy rather than separate foods "for kids" and "for adults."  When the whole family eats the same healthy foods, the kids naturally grow up with a predisposition to eating nutritiously.

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Dear Susan,

With the new school year upon us, I'm looking for quick, easy AND healthy lunch options.  I've seen pre-packed foods called "Lunchables," "Uncrustables" and the like, and am wondering if these are good choices relative to nutrition?

Dear Curious,

Lunchables, for the most part, are high in fat and sugar, and low in nutrition.  Most of them consist of bite-sized portions of foods kids like to eat - crackers, cheese, lunchmeat, mini-pizzas, hot dogs, burgers and tacos, and "juice drinks."  They're high in sodium, full of preservatives and most contain a generous portion of saturated fat.  Many of these packages also contain candy or cookies and other sugary and fatty treats. Some of these pre-packaged lunches are labeled as "Sensible Solutions" and may be somewhat lower in fat and sodium than the original, but I feel they are far too expensive for the small amount of nutrition and convenience they provide. 

Uncrustables, too, have a litany of preservatives as well as high fructose corn syrup, among other ingredients, contributing to the 10 grams of dietary sugar per serving.

Parents who do not want to teach their kids that eating junk for lunch is OK should make their own lunch packs, even in advance for added convenience, that contains whole grain bread, pita, tortilla wraps or crackers, lean (and possibly even low sodium) turkey breast or ham, and maybe some baked chips or, even better, whole wheat pretzels.  For the sweet finish, any fresh fruit will do - squeeze a bit of lemon on apple slices to keep from turning brown.  And, since eating well is about moderation and not deprivation, one day a week add one dark Hershey chocolate kiss. Pack all of these items in a fun plastic container decorated with stickers, and viola!  Lunchables with love!

Susan L. Burke, M.S., R.D., L.D., CDE, is a member of Healthy Kids’ Catalog Advisory Board. "Susan Says" questions on child nutrition can be submitted to her via email at www.healthykidscatalog.com/susansays.html, or via USPS at 10755 Scripps Poway Parkway, Suite 508, San Diego, CA 92131. Want to reprint this column, or any other content from this newsletter? Click here for permission.