Your typical large chain grocery store stocks upwards of 60 000 items!  It can be a daunting task to figure out which foods to choose.  Many food marketers are masters of deception which means the average consumer is not meant to crack the code on food labels.  We unknowingly stock our kitchens and feed ourselves and our family, foods that barely make the grade.

Would you be happy if your child or even you received a report card with a ‘D’ average or lower?  Chances are you probably wouldn’t be posting it on the fridge.  The shelves in the grocery store are full of food products that if graded, would receive a ‘C’ or lower.  Just as earning low grades in school makes it harder to get ahead in life, eating low quality foods makes it harder to FEEL good in life.  Our mood and our performance both physically and mentally are affected by the foods we eat.   Low quality foods often leave us feeling tired, sluggish and bloated which creates a lackluster feeling towards activity that ultimately can lead to weight gain and poor health.  Take a look below and see if any of these low grade foods have a regular spot on your kitchen shelves.

Granola Bars, Breakfast bars or “Nutrition” Bars
Grade: D (in some cases F)
The majority of these types of bars are loaded with sugars or sweeteners, synthetic vitamins and minerals and in the case of “nutrition” bars, many chemical additives.  They lack quality whole grains so are often low in fiber which means they won’t fill you up.  Don’t be deceived by products that have Fiber or Bran in their name. Look at the ingredient list.  If you see any kind of sugar (ends in ‘ose’ or ‘ol’ or an unrecognizable name within the first 5 ingredients, it’s not a good choice.

Brightly colored Cereals
Grade: D
Any cereal that boasts bright rainbow colored ingredients is likely not a good choice!  The reason they are brightly colored is because of artificial colors.  Artificial colors are being tested for the possibility of causing hyperactivity in children and many are on the “caution list” for safe ingredients so in the mean time, we should be wary of consuming too many of them.  Although most of these types of breakfast cereals are fortified with many vitamins and minerals, don’t be fooled by what seems to be a good vitamin and mineral profile.  Nothing beats the naturally occurring vitamins and minerals that are part of whole grains.  Your breakfast cereal should not have sugar within the first 3 ingredients, it should have 5g or less of sugar and 3g or more of fiber per serving.  Start your day AND your kids’ day off right.

Packaged cookies
Grade: F
Sugar, enriched wheat flour, fat, fat, cocoa, sugar, salt, emulsifier, artificial flavor and chocolate (sugar and fat).  This is actually a decoded ingredient list on a package of cookies! Need I say more? Homemade oatmeal chocolate chip or peanut butter cookies taste so much more delicious and if made right, can be quite nutritious.
Fruit Gummy snacks
Grade: C (maybe a C+)
Ok, so these aren’t the worst things that we could be eating but we can’t count them as a fruit serving.  I look at these as a better replacement for candy rather than a healthy snack.  Sure they are made from juice, but the fiber and many other phytonutrients are lost in the juicing process.  These are not filling so they will not sustain you or your child for any length of time.  Choose real fruit if you are looking for a healthy snack.

Vegetable or Wheat thin type crackers
Grade: C-
Don’t be fooled by the word ‘vegetable’ or ‘thin’ in these products.  If your crackers boast an ingredient list of enriched wheat flour, vegetable shortening, salt (or seasonings) and a whole lot more, then they are likely better left on the store shelf.  Choose a product that lists whole grains as the number one ingredient and has a small list of recognizable ingredients.

Lunchables
Grade: F
I’m not sure why they pick a low nutrient cracker, processed meat, processed cheese and then to make it even less nutritious they top it off with a chocolate bar!  I know they are convenient but the bad fat, chemical additives and sugar that children are consuming in this package of nutrient devoid food should be cause for concern.  Not only is the food low quality and high calorie, but it won’t even keep them full for long due to the lack of fiber. This means they will be hungry not long after they have eaten it.  If you want to provide your children with food that fuels their brains and their bodies in a good way, take a few extra minutes to throw some whole grain crackers, a good quality cheese, a nitrate free meat and piece of fruit together. It’s well worth the effort!

Instant Noodles
Grade: F
The reason these noodles cook so fast is because they are deep fried first and they are made up of enriched wheat flour aka white flour.  PLUS, one of these little packages contains more than your DAILY allowable sodium intake!  Bad fat + no fibre + a whack of sodium = very low quality food that leaves feeling tired, sluggish and bloated!

Hot dogs
Grade: F
Hot dogs should be a once-in-a while food.  All hot dogs, unless otherwise specified on the package, contain nitrates.   Nitrates are a known carcinogen that should be avoided.  In addition to nitrates, hot dogs are high in bad fat and high in sodium.  Feeding children hot dogs on a regular basis is not good for their health (or ours for that matter). 
 
Commercial baking (scones, muffins, danishes, cookies, squares etc)
Grade: D
Depending on the item, you can be consuming enough calories and additives in the form of sugar, bad fat, sodium and low quality carbs to have eaten a full meal but without the satiety.  Opting for a healthy homemade trail mix or home baked goods is a much better option if you are looking for a good quality snack that will keep you energized throughout your day.  Check out this super simple recipe for a homemade treat.

What does your report card look like?

These are just SOME of the foods that don’t make the grade.  If you want to improve your kitchen cupboard report card then become a savvy label reader and KNOW what’s fueling your body.  

Want to learn how to decode food labels, which additives and chemicals to avoid, how food marketers trick you and how to choose foods that will fuel you for success?  Contact andrea@life-designs.ca to find out how.

 

By Andrea Ferguson of Life Designs Fitness & Nutrition
Contributor

The above suggestions, information and facts provided are no substitute for professional advice. Always consult your primary care physician before undertaking a new diet or exercise plan. This Service is for informational purposes and should be used in conjunction with health care professionals when medical clearance is required to participate in physical activity. This service IS DISTRIBUTED ON AN "AS IS" BASIS WITHOUT WARRANTIES OF ANY KIND, EITHER EXPRESS OR IMPLIED, INCLUDING, WITHOUT LIMITATION, WARRANTIES OF TITLE  OR FITNESS FOR A PARTICULAR PURPOSE. YOU HEREBY ACKNOWLEDGE THAT USE OF THE SERVICE IS AT YOUR SOLE RISK.