I used to be an office-based working mom. Currently I am a work at home mom (wahm), which unfortunately, many people don’t take seriously as work. But I am a working mom and my kids are at a childcare facility while I am typing this on my home computer.

It is with trepidation that I present the results of a study here that will surely illicit strong reactions from other working moms out there, reactions that may probably range from outrage, defensiveness, to guilt.

Kids of Working Moms Are Less Healthy

It’s true, according to a study reported by MSNBC. British researchers looked at 12,500 children aged 9 months to 5 years and analyzed their dietary habits and physical activity. The results showed that kids of working moms, regardless of their race, maternal education, job level or whether they are working full time or part-time, are less healthy. For example, they are more likely to eat junk food and spend more time in front of the TV or the computer. In addition, they are more likely to be driven to school and snack on chips and sweetened drinks. The researchers put the blame on the time constraints of working moms.

Now, before we overreact and blast the researchers for their bias against working women, let’s take a deep breath and look at ourselves and our family whether there is any truth to their findings. And if your first thought would be “I don’t have time for this,” then they’re right.¨

I suggest that we take the results of the study as a constructive criticism and an opportunity to check out our current lifestyle. There is a lot that we can do and here are my suggestions:

What’s in the Fridge?

If there’s no or very little produce in your fridge or in your pantry, then you have to rethink your family’s dietary habits. There are fresh produce that keeps long and this includes tomatoes, cucumber, bananas capsicum, and apples. Incorporate these into your shopping list and weekly menus.

What’s in Your Child’s Lunchbox?

If there are only potato chips, cookies or peanut butter sandwiches in there, then there’s something missing. An apple or a banana would be a health addition. Apples are especially great – they keep, they are sturdy, and can fit in a pocket. Choose the sweet varieties such as gala, pink lady or golden delicious.

Junk Food

Another British study reported that people who consume too much sweets as children have a tendency towards aggression in adulthood. So why do some of us keep buying junk food for our family against our better judgement? Some suggest it may be guilt, that those treats are our way of saying sorry for not spending enough time with our kids. Some people think if they don’t get it at home, they’ll get it somewhere else. In a previous post, I’ve listed some tips on children’s nutrition.

Communicate With Your Child.

How did his/her day go? If it’s just all about TV shows or video games, then it’s time to look for alternatives. What about a sports club? Soccer and tennis camps during the holidays? Active family outings on the weekends? Don’t wait until your child becomes overweight. The earlier they start the better.

Childcare

It is not easy to find the perfect childcare provider but we should make the effort to monitor what kind of care is being provided. My twin boys started at a daycare at 12 months, preschool-daycare at 3 years. Now at 1st grade, they attend after school childcare provided by our town. In other words, I’ve had experience about checking out childcare facilities. I, for one, wouldn’t go for a daycare with a TV set. I talk to the caregivers about the daily activities and compare their version with my child’s version. It’s not that I don’t trust them. I simply want to know whether I am getting my money’s worth. Yes, I pay for childcare and I make sure that as the customer, my child gets what he/she needs in terms of healthy food and physical exercise. The same goes if you have a nanny or a babysitter coming in. I am not saying you have to install a nanny cam at home but if we need crosschecks at work, there should also be some at home.

Some of us may not have the means to pay for childcare. A family member such as grandma or aunt might have to pitch in to help with the child care. Check their dietary and exercise habits. Talk to them about nutrition and health. A healthy child needs a healthy caregiver.

Look Within

Your diet and physical activity level reflects that of your family. What you eat at breakfast and at suppertime, your children eat. You are their role model and they learn your good and bad habits. A workout or a run is a great way to wind down. But how do you include your children into your adult exercise routine? Do cycling or inline skating together. I am not keen on both so my kids do either why I jog along side. It helps me keep up my pace. Check out Mrs.H’s list of habits of a healthy family.

I know that as working moms, we are juggling too many things at the same time: motherhood, job, marriage. It is difficult to be a career woman and the perfect mom at the same time. But hey, it’s not about being perfect that counts. It’s about being happy and healthy.

Times are hard and we need to cut down on expenses. We may even need to tighten our belts and cut down on our food budget. But if we have to, then we should do so wisely, without compromising our family’s health and nutrition. Here are some tips on eating healthy on a slim budget.

• Stick to the essentials. Cut down on dessert but not on vegetables and fruit. Opt for the fresh vegetables instead of the pre-cut ones because the latter are usually more expensive. Go for food with lots of fibers. Beans are high in fibers. So are potatoes if you eat them with the skin on. Fibers are good for your health and filling for the stomach.

• Non-organic food may just be as good. Organic food is much more expensive than your normal fruit and vegetables. That doesn’t mean they are always better. Go organic if the budget allows it. If not, don’t feel too bad about it.

• Buy seasonal produce. Seasonal fruit and vegetables are always cheaper than out of season produce that needs to be imported from other countries. You can cut up vegetables and freeze them for leaner times.

• Go for smaller portions. Eat less meat. Make up the quantity instead with more vegetables and fruit which are definitely less fattening. If you have to stop by at Starbuck’s, then go for Tall instead of Grande.

• Prepare a food shopping list. Plan your shopping trips to the supermarket in advance and stick to your list. Avoid impulsive, spur-of-the-moment buys (even if they are on a discounted price!) that you actually do not or won’t need.

• Eat out less frequently. Eating out costs money. It can also be fattening because you feel compelled to finish up your plate for paying so much. When eating in a restaurant, go for one course less. You might skip the soup and the dessert and concentrate on the salad and the main course instead. Whenever we eat out, our 2 kids share one kiddie menu. I then order a large salad for the whole family, my husband and I would order one main each, but again one dessert for everybody. It’s less expensive, less wasteful and less fattening.

• Avoid take outs and deliveries. These may be very convenient but they end up being more expensive and they are not necessarily healthy.

• Prepare sandwiches. When traveling, I pack sandwiches and fruit for the whole family. This is not only cheaper, it also gives us more flexibility because we can have our meal anytime we want. And we don’t resort to fast food.

• Drink water. Water is the healthiest beverage you can ever hope for. If you are sure that your tap water is safe (check with your water supplier), then drink tap water. Bottled water isn’t necessarily better. If you have to drink juice, dilute it with water 50-50. I’ve trained my kids to do this long before the recession so that they can barely tolerate “pure” (supersweet) juice.

• Avoid alcohol. Alcohol is expensive, rich in calories, and according to recent studies, increases your risk for cancer.

Times are hard. But with the right strategies, tightening our belt may actually make us fitter than before.

According to a recent online report, supermodel Cindy Crawford has taken steps to encourage her daughter to enjoy food. Crawford says she eats snacks like ice cream in front of 7 year old Kaia. She is concerned that little Kaia may develop compulsive dieting patterns.

Well having made her name in the modeling industry Crawford may be in a good position to see firsthand what these habits can do to someone. It has been well documented that many young girls are influenced by unrealistic body images portrayed in the media as the ideal.

Crawford has maintained her model figure after two children, and is still sought after in the industry after more than 20 years in the industry. In her own opinion however, it is a good thing for her children to see that even though she is slim, she still indulges in a snack now and then. She was quoted as saying, “I do want my kids to see their mom eating normally. If we go for ice cream I might get the tiny size but I’ll eat it. I don’t want my daughter to think she can’t eat ice cream.”

Personally I couldn’t agree more. Wouldn’t it be nice if we could keep our children on the healthy diet we start them on as babies? By that I mean the carrots, peas and so on. When he was a baby I had an easy time feeding my son carrots, pumpkin, bananas and sweet potatoes among other things. Now feeding him has almost become a covert operation, sneaking vegetables into his food and masking it with gravy.

I suppose any parent can tell stories about getting their children to eat healthy. We don’t hear much about encouraging them to snack now and then. The lesson I take from this is to let children know that food is not the enemy. That they can have the occasional snack and still be healthy. As with so many other things in life, I guess the ultimate goal is to maintain a balance. We can teach children to eat healthy, allow them to indulge once in a while, but also encourage them to be active.

I think Cindy Crawford is on to a good thing here. No matter what we teach our children, we have little control once they are out there in the world. Who knows what influences they may encounter? But generally they do try to emulate what they see their parents doing.

Crawford points out that she has to exercise restraint, as we all do especially when we hit a certain age. But it is a good thing to have some ice cream or cake with your children. Let them know it’s not always about peas and beans, and carrots, and whatever else they may find it a chore to eat. So barring any major weight or health issues, treat yourself, ensuring that you don’t overdo it.  Even if there are weight issues a little treat once in a while shouldn’t do any harm. Just don’t overdo, so by showing restraint, you are also providing a good lesson too.

Those who know us well know that my husband is the cook extraordinaire of the family.  But now he’s gone to boot camp, and I’m left holding the fort at home.  My husband’s last note to me implores me, among many things, to make sure that Mina eats well.

He had cause to write that.  See, I come from a culture that eats very little veggies, and thinks a complete meal constitutes rice and meat.  I have pledged to make sure the same food approach doesn’t pass down to my 17-month old toddler.  After reading a book on nutrition for babies, I became even more convinced to instill a love for veggies and fruits to my daughter.

For parents who wish to do the same, there are three guidelines to follow:

1. Introduce veggies in all colors of the rainbow one a time.  This will ensure they aren’t allergic to anything (not likely but possible), and that they get enough nutrients from a variety of veggies.
2. If your baby rejects the veggies, try again.  Experts say to try to feed the food at least 8 more times, and a maximum of 16 times, before concluding they really don’t like it.  Children are just like adults; sometimes it takes a while for them to get used to something new.
3. Introduce vegetables before 18 mos. old.  They’re more amenable to new foods at this age.  The later you wait, the harder it will be for them to  be veggie-lovers.

You can puree any food in a food processor and feed them to your babies.  Peas, Carrots, Green Beans, are good to try.

For older babies, you will want to give it to them in its natural state.  Here are some tried and true recipes for my toddler in our home.

Crook Neck Squash – Cut up bite sized pieces of crook-neck squash.  Lay on a baking sheet drizzled with olive oil.  Brush squash with olive oil, oregano, and a pinch of sea salt.  Pre-heat oven to 325 F, and bake for 30-45 min., depending on how crisp you want it to be.  Cool and serve.

Broccoli – Believe or not, lots of kids love broccoli.  They can be served raw with a yogurt dip.

Recipe for yogurt dip: 2 8-oz containers of plain, non-fat yogurt dip, mixed with finely chopped cucumbers (about 1 lb., seeded and peeled).  Add 2 tsp. of finely chopped dill, lemon juice to taste, 2 cloves of minced garlic, and pepper to taste.

Carrot – The same yogurt above can be used for raw carrots.  Or you can cut up your carrot into bite-sized pieces, steam until soft, add cinnamon to taste and serve.

Planning meals can be a challenge at the best of times. Add picky eaters to the mix and it can sometimes become even more difficult.

Making a menu plan for the week can really help you become organized in the kitchen. Not only does it take the pressure off each day from deciding what you will serve, but it also helps you keep organized with grocery shopping and time management too.

If you decide to menu plan, you will find a groove that works best for you. I tend to plan on the weekend for the following week and do my groceries at the beginning of the week in order to have all of the ingredients in the house needed to cook each meal. I also do a 5 day plan instead of 7 days. I do this in order to maintain some flexibility in our schedule for leftovers, eating out and choosing weekend meals as a family (or to allow the opportunity for my husband to cook–lucky me!).

One idea to help picky eaters in your family is to dedicate one night each week for them to be in charge of the meal. Depending on their age, they can either choose the meal, assist in food preparation or take over all together. This will teach the children how to work in the kitchen, become more independent and give them life skills that are important later on. It will also allow them to have control of one meal and will in turn teach them about healthy eating (as you will guide them to include healthy choices in every meal).

Another suggestion to include children in meal planning and preparation is to allow children to make a healthy choice at the grocery store, perhaps in the fruits and vegetable section. When it comes time to prepare their choice, allow them to help either by washing it or giving them a butter knife or a small spreader knife to “cut” the food in preparation for a meal. Children love to help in the kitchen and when you give them control over a food item, it will often increase the changes of them consuming the food.

One website that I have found to be very helpful with regards to meal planning is Menus 4 Moms. You can sign up for their weekly newsletter where they will send you a meal plan for the following week along with recipes. If anything, it gives you some good meal ideas to add to your repertoire.

When I was younger, I hated being told I couldn’t leave the table until I finished my plate. Sometimes, my mother would get frustrated with my lack of appetite, I would be at the dining table staring at my breakfast with lunch already being cooked! Fast-forward to now, I do have problems with portion control. I don’t blame my mother. She believed being wasteful was a sin, and our family was always on a tight budget. Who hasn’t heard a mom or dad chide “don’t you know there are children starving in Africa?” when one refused to finish a meal.

Well, one more study has been released to discourage parents from insisting a toddler finish their plate. See, children know when they are full, and their body signals them very clearly when they are. To insist that a child eat beyond that full feeling, is to teach them to ignore their body’s signals. A Cornell study has the same finding, stating that children who were regularly encouraged to finish their plate often asked for larger portions of “sweetened cereal for a snack” outside the home.

What’s the best approach to feeding your kids? Start with small portions to begin with, and let them ask for seconds. Introduce healthy snacks, and balanced meals with components from all food groups. Include a variety of vegetables, fruits, legumes, and different flavors. Let your child’s inner signal dictate when they should finish a meal.

What about if you suspect that a child is skipping a meal to play instead? For special occasions, it should be okay to let it slide. On a regular schedule, children should be taught that meals will be served at certain times, and if they miss those times, they can’t eat after dinner, right before bed because they’re hungry. This will set their expectations, and let them know that they better take advantage of when food is available. Pediatricians agree: kids won’t starve themselves. Eventually, they’ll eat, and even ask for seconds to make up for any missed meals!

Time magazine says that If you are concerned about sodium in your child’s food, then Goldfish crackers are one of their “9 kid foods to avoid”. Parents across the land who buy Goldfish in the washing machine sized economy packets might be dismayed to hear this news!

A 30g serving of Goldfish crackers contains 250 mg of sodium, 75% of the recommended daily maximum for a one-year-old.

Time recommends alternatives to the foods highlighted. Honey Maid graham crackers are recommended as a better alternative to Goldfish. Graham crackers have whole grains, but also high fructose corn syrup and almost as much sodium, 190 mg in the same size serving, so it’s debatable as to whether they are actually all that better. Another alternative is Annie’s Bunny Grahams, made with cane juice instead of high fructose corn syrup, and with slightly less salt, 160 mg.

The Time Magazine article also slams Kid Cuisine ready meals, Campbell’s soups and Kraft Macaroni Cheese for containing large amounts of salt.

Other offenders on Time’s list are Sunny D and Fruit by the Foot for having excessively high sugar contents.

So we all know processed foods are generally less healthy than fresh foods. But fussy toddlers, having to take snacks on the go, making fresh snacks is often time consuming and often more expensive than buying processed food, so just about every mom’s pantry has a packet of Goldfish.

I believe that processed foods like Goldfish are fine in moderation. I’ve got one of those big boxes in my car so my son can snack on a handful when we are out and about. He probably eats about three toddler-handfuls a week, and I think that’s fine.

Are any of your baby or toddler’s favorite foods on the Time magazine list? What processed foods do you like, and which ones do you avoid?

Responding to the call of a pregnancy craving can be sublimely satisfying. Pregnancy cravings can be weird and wild and strike at very random times. I craved cabbage – and I HATE cabbage – but it tasted awesome for about 14 seconds in my fourth month. There’s almost nothing better than ripping open the packet of the random food you just had to have, within seconds of paying for it at the supermarket, and chowing your jerky/watermelon/bottle of ketchup/whatever in your car. Sound familiar?

The results of a non-scientific study among my mom friends indicates Burger King cravings are extremely common during pregnancy, followed by Taco Bell, with onion rings and chicken wings also ranking highly as junk food must-haves. And I was no exception – I wanted burgers and fries and milkshakes (which had to be strawberry, or else!) a little too often during my second trimester.

Here’s a little something that might help tempering those cravings:

A study from the United Kingdom discovered that rats who ate diets high in sugar, fat and salt had heavier babies, who were more prone to obesity during their lives. The baby rats born to moms who ate a junk food diet were more likely to be overweight even if they were fed healthy diets.

Remember this is a rat study, not in humans. But it stands to reason that an all-junk-food diet isn’t going to do you or your baby any good, just as it won’t do non-pregnant folk any good.

So I think that bottom line is to do your best to eat healthly while pregnant, but the occasional Whopper or burrito or cupcake probably isn’t going to do you any harm. Chow on, mama!

What?s in your food? – A primer on artificial food additives.

In this series, we?ve been exploring the issue of the health effects of artificial food additives from a study on hyperactivity to food coloring.

In this part, we look at preservatives.

According to the FDA:

?In its broadest sense, a food additive is any substance added to food ? directly or indirectly, in its becoming a component or otherwise affecting the characteristics of any food. This definition includes any substance used in the production, processing, treatment, packaging, transportation or storage of food.?

In other words, there are thousands of direct and indirect food additives in the foods that we consume, many of which are used as preservatives to maintain freshness and retard spoiling.

Some of the additives lurking in your foods that are considered harmful include:

• Aspartame (Equal, NutraSweet) ? considered an ?unclassifiable carcinogen? by the World Health Organization (WHO) and the U.S. Environmental Protection Agency (EPA).
• Acesulfame-K ? an artificial sweetener that disrupts thyroid function and is often used in conjunction with aspartame<
• Butylated Hydroxyanisole (BHA) ? An allergen and suspected endocrine disruptor (may interfere with, mimic or block hormones)
• Butylated Hydroxytoluene (BHT) ? a preservative, also an allergen and suspected endocrine disruptor
• Monosodium Glutamate (MSG) ? A University of Pennsylvania study showed that MSG ?interferes with the production of a number of liver enzymes, which are vital to the body’s ability to metabolize drugs and other potentially toxic substances. Neonatal exposure to MSG has a different effect on growth hormone production. [MSG] causes a permanent reduction in the secretion of growth hormone, which leads to a reduced production of the drug-metabolizing enzymes. This hampers the metabolization of drugs and toxic substance. The reduced quantity of growth hormone leads to stunted growth and irreversible obesity.?
• Sodium Nitrate/Nitrate ? a preservative, considered an ?unclassifiable carcinogen by the World Health Organization and the U.S. Environmental Protection Agency. While Nitrates are naturally occurring, and do not present major issues for most, health consequences for infants and babies in utero are great.
• Sodium Benzoate ? studied in addition to the laundry list of food colorings that presented adverse behavioral effects in toddlers and pre-teens, it can create benzene when combined with vitamin C (ascorbic acid). Benzene, is a known carcinogen and has the ability to affect mitochondria in cells and cause cell death.
• Sulfites (including Sulfur Dioxide, Sodium Sulfite, Sodium And Potassium Bisulfite, Sodium and Potassium Metabisulfite) This group, and all of its derivatives falls under a chemical is considered to be ?unclassifiable carcinogens? by the WHO and the EPA.

All of these sweeteners and preservatives range from being as mild as creating allergic reactions in some consumers to having potential grave health effects.

While the FDA may counter that they are ?safe? in the small doses in each batch of food item, when one takes into account how many foods you and your family are ingesting every day that contain them, the issue of ?safety? seems compromised.

Even when you think that you are picking safe and healthy alternatives, you may be consuming toxins unwittingly.

In part four, we?ll examine your produce.

Learn more:

Comprehensive list of food and environmental chemicals and warning levels for each

FDA on the safety of food additives.

FDA?s ?What is a Food Additive??

How ?Safe? is Safe?

?Limiting your child?s intake of food additives?

Comprehensive list of food additives from the GSFA Codex

Organic Food

Parenting Starts Before Pregnancy

When I got pregnant with my first baby, it was probably the healthiest I had ever eaten. Truth be told, I ate with gusto; I had a hearty appetite. But I also avoided packaged foods, TV dinners, or anything that had a lot of trans-fat in it. Tip: check your ingredients for the word “partially hydrogenated oil”. If it has that word in the ingredient, it’s got trans-fat even if it’s in small amount.

Why is trans-fat so dangerous? Eating trans fat is associated with heart disease, cancer, diabetes, immune dysfunction, obesity and reproductive problems. Yikes! What others thought as the ultimate fat for enhancing food taste, and extending shelf lives didn’t turn out to be so hot.

The food industry is now looking (or I hope they are) for suitable alternatives to trans fat, because its everywhere. But which foods are the most heavily-laden with trans fat?

From WebMD
1. Spreads. Like Margarine or shortening. You can look for for soft-tub margarine, which is less likely to have trans fat

2. Packaged foods. Cake mixes, Bisquick, and other mixes all have several grams of trans fat per serving. If you want to bake, and avoid trans fat altogether, bake from scratch.

3. Soups. Ramen noodles and soup cups contain very high levels of trans fat. Yes it’s cheap, and for a reason. It’s full of nothing but carbs, sodium and lots of trans fat. Just avoid it altogether, even if you’re trying to save money.

4. Fast Food. Fries, chicken, and other foods are deep-fried in partially hydrogenated oil. Even if the chains use liquid oil, fries are sometimes partially fried in trans fat before they’re shipped to the restaurant. Pancakes and grilled sandwiches also have some trans fat, from margarine slathered on the grill.

I have a fast food once a week habit. I need to make a more concerted effort to avoid them.

5. Frozen Food. Those yummy frozen pies, pot pies, waffles, pizzas, even breaded fish sticks contain trans fat. Even if the label says it’s low-fat, it still has trans fat.

Like I said previously, look for partially hydrogenated oil in the ingredient and avoid it like the plague.

6. Baked Goods. Even worse news — more trans fats are used in commercially baked products than any other foods. Donuts contain shortening in the dough and are cooked in trans fat.

Cookies and cakes (with shortening-based frostings) from supermarket bakeries have plenty of trans fat. Some higher-quality baked goods use butter instead of margarine, so they contain less trans fat, but more saturated fat.

7. Chips and Crackers. Shortening provides crispy texture. Even “reduced fat” brands can still have trans fat. Anything fried (like potato chips and corn chips) or buttery crackers have trans fat.

The alternative: toast, pita bread, pretzels.

8. Breakfast food. Breakfast cereal and energy bars are quick-fix, highly processed products that contain trans fats, even those that claim to be “healthy.”

Alternative? Whole-wheat toast, bagels, and cereals.

9. Cookies and Candy. Look at the labels; some have higher fat content than others. A chocolate bar with nuts — or a cookie — is likely to have more trans fat than gummy bears.

10. Toppings and Dips. Nondairy creamers and flavored coffees, whipped toppings, bean dips, gravy mixes, and salad dressings contain lots of trans fat. Alternative: Use skim milk or powdered nonfat dry milk in coffee. Choose fat-free salad dressings — or opt for old-fashioned oil-and-vinegar dressing. Natural oils such as olive oil and canola oil don’t contain trans fat.

If you’re already stressing over all the food you have to avoid from this list and want to give up before you even tried, calm down. Here are the minimal rules you should live by: limit your fast food to maybe once a month, cook with olive or canola oil (olive is best), stock up on fruits, vegetables, cereals, avoid as much as possible anything that has the words partially hydrogenated oil in the ingredient list.

We all know that a diet rich in fruits and vegetables is important for a baby’s overall health, but did you know that an infant begins to acquire a taste for leafy greens and sweet succulents long before she even tries her first spoonful? If a woman eats a steady diet of fruits and vegetables while pregnant, her baby-to-be experiences their flavors through the amniotic fluid. Additionally, a breastfed baby is able to distinguish the various tastes of the foods her mother consumes. You can guess, then, what happens if mom has constant cravings for salty chips and sugar-filled cookies.

Once an infant is old enough to be spoon-fed, by around 6 months of age, as is recommended by the American Academy of Pediatrics, you can begin to offer solid food by first introducing iron-fortified cereal with a bit of breast milk or formula mixed in. If your baby pushes a lot of the cereal out with her tongue, wait another week before trying again.

To reduce the risk of an allergic reaction, introduce one new fruit or vegetable at a time. Refrain from mixing fruits and vegetables together before you have had a chance to test each one separately, and wait at least a week before trying something new.

Serve a baby who is 9 months or older pureed meats and soft, chunky finger foods. Wait until your baby is at least 1 year old before giving her cow’s milk, eggs, honey, or citrus fruits.

Until your child is at least 1 year old, continue to give her breast milk or formula as a major part of her diet.

I want the best for my kids. That includes what I put in front of them to eat. But every time I go to the grocery store, it amazes me how little good food I can get with so much of my hard earned money.

My oldest son is 5 years old. Way back then, I remember the prices for our good foods as follows: Eggs–less than $1, Milk–$2.50-3.00, Tomatoes–$1.50/lb, Peppers–3 for $1.00, and that is just a few of our stock kitchen foods. But in only 5 short years, this is what I find and expect to keep increasing: Eggs–$2.50-3.00 (ARE YOU KIDDING ME), Milk–almost $4.00 (WHAT?!), Tomatoes–$3.50-4.00/lb ( I don’t even buy tomatoes anymore), Peppers–3 for almost $4.00 (those are a rare item my cart also).

Now, here are the dietary guidelines of recommended eating: 9 servings of fruit and veggies. That does sound delicious but my pocketbook is screaming. One study found that low-income Americans would have to spend up to 70% of their food budget just to get this amount of fruits and veggies. So, if those families did do that, there would be hardly any meat & fiber, not to mention formula.

There is a cheaper alternative to the fresh stuff. You can always buy canned and frozen fruits and veggies. That label-covered cans & icy boxes may not be as inviting as the lushness of the fresh stuff, but you still get the good stuff into your kids bodies.

Another option is applying for the government program WIC. This does provide such things as formula, milk, eggs, juice, cereal, cheese, and the like for the kids.

I have come to the conclusion that it is impossible for me to get the recommended daily amount of good stuff into my kids without breaking my bank. But that is OK. I can continue to dress up the canned green beans with almonds, the frozen broccoli with some cheddar, and do my ever-loving best to do right by my kids.