As I mentioned in a “school lunch” post last year, my daughter’s elementary school is peanut/tree nut-free. Not only are peanuts and tree nuts not allowed, but foods made in factories that handle nuts are not allowed either. As a result, the school sends out a “safe snack” list so parents know what store-bought snacks are “safe” and approved.
When I first got a hold of this list last year my eyes just about bugged out of my head. Fresh off our original “100 Days of Real Food” pledge, I felt compelled to sit down and count how many snack suggestions I would consider to be “real food approved.”
Out of the 200 or so safe snack suggestions only 17 items, approximately 7%, were “real” whole foods. The rest were highly processed including suggestions like Wendy’s Frosties, Skittles, Oreos, Fritos, Airheads, Cheese Puffs, Twizzlers, Chips Ahoy, and Gummy Bears (for a morning snack for little kids!!). I knew I couldn’t just sit around and complain. I had to get involved and try to change things.
So I met with the principal and assistant principal last spring and as soon as I said the word “food” they of course thought I wanted to address the food in the cafeteria. They don’t have control over what is served for breakfast or lunch, but I told them that was just fine because I actually had a long list of other things I wanted to address first including…
- The school’s “safe snack” list, which is full of highly processed snack suggestions
- Student rewards and activities, which commonly involve junk food like “Popsicles with the Principal” and “Skittle Sort” (why not a button sort?)
- Students are also commonly served cupcakes, cookies, and other treats for birthdays and celebrations in the classroom. Occasionally even more than one dessert treat a day is served on top of treats that are brought in from home and/or purchased in the cafeteria.
- School fundraising events that encourage students and their families to dine at locations such as Donatos Pizza and Chick-fil-A.
- Box Top class rewards that include a pizza party, Krispy Kreme Donut party, and a cupcake decorating party
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Those are just a few of the observations that alarmed me last year, which was our first year with a child in elementary school. It was also our first school year after deciding to cut out all highly processed food, so I guess one could say I was highly sensitive to it all.
Anyway, I was thrilled that the principal immediately handed me the reins of the “safe snack” list without a problem. I then partnered with another mom to come up with an addendum to the list because while they said we could add items to it we could not take anything away.
They said if Krispy Kreme donuts were not on the list as being nut-free then someone would surely send in Dunkin’ Donuts. But a compromise was fine with me. We can keep all the junk on there if we can also put our “healthy snack” addendum smack dab on the front…because I consider that progress.
So without further ado, here is a link to the “snack list addendum” that another mom and I worked very hard to create. Whether you want to use these snack ideas for your school or just for inspiration when packing your own kids snacks please feel free to use the list however you choose.
I’ve already turned it into our principal and so far she says it looks great. I was a little worried the description of “real food” versus “not real food” might offend some parents, but I figured I would let the principal make that call. We have our back-to-school orientation this week, and I am very anxious to see if they actually use our list with the “safe snack” handouts…keeping my fingers crossed!
Next up I hope to address the issue of all the junk food that’s used for rewards and activities by coming up with a list of alternatives. I will keep you posted on the progress!
Beth says
I think it's great what you're trying to do, but as a mom of a child with a life threatening allergy, it's not so easy as telling people to bring fresh fruit and veggies. I can't allow my daughter to have fruit or vegetables that have been cut up in someone else's kitchen because we cannot know if that person's kitchen, knife, or serving platter/container is cross contaminated. Are the snacks for everyone or is this just a list of what people can send with their own child?
I see "popcorn" and "oatmeal" on the list, and those are things that are sometimes processed in the same facility, and oatmeal often contains nuts or nut flavoring, at least the instant kind. Sesame seeds and pumpkin seeds are almost always cross contaminated as well, as are many kinds of dried fruit (those bought in bulk generally always are.) Were all of the companies double checked by someone who has an allergic kid? Unfortunately the "May Contain" statements that you often see on packaging are voluntary and not mandatory. It's often necessary to email or call companies to find out if a food is truly safe.
K. says
Beth, if your child has a life-threatening allergy (or any other medical condition that can be significantly impacted by ingesting something) I would expect that a lot of home-prepared foods are going to be off the table, regardless of whether they are cookies or fresh fruit. To safeguard your child (and for your own peace of mind), you're probably going to have to pack "safe" snacks. But thinking beyond your own child, isn't it better for the other children to have fruit or veggies over a Snickers bar?
I don't have any children that have life-threatening food allergies, but I do have children with diet restrictions due to diabetes and faith. When they attended school (we now homeschool), we sent them with alternative snacks. On "celebration" days, we sent enough to share with the class. It's a pain sometimes, but it beats rushing to the ER.
In addition, while life-threatening food allergies are on the rise, our children are not the first generation to deal with these issues. Parents before us have successfully raised children with all sorts of dietary restrictions. It's not "fair" but what in life is? And sometimes you have to get creative... my mother sent my brother to school with a note pinned to his chest that said "Don't Feed Me" until he was older and could be trusted not to accept any foods from classmates.
Amy says
What a loving, practical response. I wish I could articulate this the way you did!
sand says
I love the nutritious alternatives and am looking forward to sharing with my administration, fellow teachers, and parents. I do wish; however, that "the schools" were not getting such a bashing here. I, for one, work at least 12 hours a day and sacrifice much of my personal life (as well as my own money) trying to provide a stimulating, well-rounded educational experience for my students. Yes, we do sometimes do food activities because they spark the kids' interest. And yes, sometimes that activity may include unhealthy foods like Fruit Loops or M & Ms when we're studying fractions, but MY GOODNESS! It is not part of a diabolical scheme to harm your children with sweets. Sheesh! We're just desperately trying to think of fun, interesting alternatives to constant paper/pencil activities that we can afford on the minimal budget we have of $100-$200 a YEAR for 30 students which is for everything from paper clips to construction paper; activities that are fun, educational, cheap, fairly quick because we're now expected to teach EVERYTHING, and that are allergy/religion friendly. Most teachers I know love "their kids" (students) and work hard for the kids and parents. We have more work to do than there is time in the day, more and more work dumped on us daily, yet we aren't provided with the tools we need to do our jobs. Regardless, we just keep giving it our all because we love kids and want to do right by them. So it is extremely disheartening to hear all of this school bashing. I appreciate the mom who started all of this because she didn't just go in and complain, she also presented some solutions. One must remember that oftentimes the schools' hands are tied whether by government red tape (of which there is PLENTY) or by pressure from the parents. I have had at least one child per year for the last ten years who has had a peanut/tree nut allergy and YOU CANNOT IMAGINE the war several parents have waged just because their little Suzy Sunshine couldn't have a Snickers, a peanut butter cup, or whatever... I/We were infringing upon their rights, blah blah blah. Apparently their child "getting" to have that Snickers was more important than another child's ACTUAL LIFE.
I'm so thankful for the wonderful, supportive parents I have who actually thank me for the difference I've made in their child's life because it's the government red tape and bashing like some of these posts contain that make strong, dedicated teachers throw in the towel.
Kim says
Absolutely FANTASTIC point, Sand! Teachers are incredible and where would our kids be without the selfless, tireless work they do to help them become the best they can be. But as the parent of a kid with food allergies (not life threatening, thankfully!), not all teachers/schools are as supportive of such issues as it sounds like you are. With all the extra work that teachers do on their own time, I understand that it's difficult to inform parents of every little food-related activity, but that level of communication between home and school is essential, and when it doesn't occur, it's deeply troubling to parents and downright hurtful to kids. My son sat alone at a pizza party, crying in first grade because the teacher couldn't call me in the 30 minutes it took for the pizza to arrive to see if I could run him over something. I think too many teachers are so exhausted by the whole food allergy thing that they secretly (and sometimes not so secretly) roll their eyes at parents and glaze over. My son's food allergies might not be immediately life-threatening, but they are absolutely necessary for his success in school because I'm not willing to cram Ritalin down his throat. I have two grown daughters who got through school and life perfectly fine without such issues, and believe me, it would make my life a whole lot easier if I could go through a drive-thru a couple nights a week and rely on hot lunches. But that's just not our reality with this one. Maybe it's because my eggs were old, who knows?! With school starting for us this Monday, I pray we are lucky to have a teacher who understands and is sympathetic and supportive of our efforts/needs, just like you. And I will try hard not to feel like it's a conspiracy to ruin my child's life if it doesn't quite happen that way.
Mary says
Thank you Sandi! I too am a teacher. I encourage and promote healthy snacks. We exercise throughout the day to keep our brains going. I incorporate all types of learning, including movement, music, and art into my reading and math. It's hard work, it's a lot of work.
The bottom like is that food education, while appropriate to be taught at school, starts at home! Parents are in control of snacks that are packed and lunch choices. If the parents encourage healthy food choices and limit sugary, high fat choices, the children will learn from that.
As an educator,we teach these precious children 6 hours a day for 180 days. Parents teach them for a lifetime. It is great to have websites like 100 days of real food to educate us all.
We can blame the government, the schools, and society for food issues but real CHANGE can only start at home.
100 Days of Real Food says
I couldn't agree more!
Zulema says
Really enjoyed this blog, my daughter started 1st grade this year and realized i need to really watch her eating habits, ive been trying to find snack foods that are healthy and i just seen this blog and everyone's input and it really helps, thanks everyone!!
Janna M says
I love love love this list! I was always appalled with all the prepackaged foods on the list of nut-free safe foods for the classroom. I always thought that they didn't want homemade because of fear of cross-contamination. We usually send fresh fruit for snacks. You've got some many great ideas that I'm going to use.
Heidi says
Additionally, I think it's regrettable that the list doesn't make the distinction between those foods which, when conventionally grown and served, contain high levels of pesticides and those which, when conventionally grown and served, contain almost no pesticides. For instance, even the most die-hard organic fan will admit that organic bananas are essentially pointless since virtually no pesticides seep into them anyway.
Heidi says
While I love the suggestions on this list, I hope the school doesn't choose to pass on your organic endorsement. Organic foods have yet to be demonstrated to be healthier than conventionally grown produce, and it would not be appropriate for the school to interject itself into such a politically and economically charged discussion.
Ida U. says
Thank you for providing the list on your blog. I have linked to it on the website that I help maintain with other parents of children with nut allergies. As a parent of a child with allergies, I can tell you that the response from other parents is not always positive and all that they want to know is the quick bag of cookies that they can pick up for the class. I'm not in the habit of lecturing them on why the cookies are a second or inferior option since I'm concerned with my son's safety first, but love that your list will add to the alternatives we have listed.
Mallory says
My daughter started 1st grade this year and they also have a morning snack. We were advised of four foods we could not provide due to allergies (ham, nuts, lentils and peas- all these foods are allowed at lunch, however). We did not get a list of "acceptable and healthy" snacks but the teacher listed a few suggestions like Ritz crackers or Quaker granola bars. While both maybe tasty to kids, they aren't really healthy. While my daughter takes fruit, other kids are eating those breakfast bars made from Lucky Charms or Golden Grahams. I guess many people have an odd sense of what is "healthy." Your list provides a lot of extra things I did not think of or my daughter has not tried before.
Then the school sent a letter saying they were trying to promote healthy eating habits and we could no longer bring food for the kids' birthdays. I can understand the concern with kids eating candy and junk food all day. However, when they will not allow you to make your own treats, there are few healthy store bought options that most children will eat (especially if they are used to eating junk food at home). There are roughly 18 kids per class and approximately 50% of the kids bring something on their birthday (and some of them bring non-food items). This equals 1 birthday snack per month if those 50% all brought food snacks. I don't think 1 cookie per month will kill a kid.
The problem I had with the new rules was that the school is hypocritical. There are no restrictions at lunch and their menu is outrageous. There is only one option for an entree and there are three sides to choose from (1 of the 3 is never healthy and state law requires the other 2 be a fruit and vegetable). Once a week, breakfast is served as a lunch item. By breakfast food, I mean french toast sticks or waffles with syrup. Nachos were on here lunch menu. Further, students have the option of eating cheese pizza everyday! It is not organic or homemade, it is Tony's frozen pizza. I remember eating pizza all the time in my college days, and Tony's was NEVER healthy. On top of cheese pizza everyday, every Friday is homemade pizza with different toppings. So 4 days a month, pizza is the ONLY option for kids to eat. I asked my daughter what other kids did for lunch and she said some bring their lunch but a lot of kids just eat pizza. You can shove pizza down my kid's throat everyday but I can't bring in a cookie for an occasion that happens once a year? Parents are paying $2.45 per day for their kid to eat pizza and milk. I do not see having pizza on the menu 1-2 times per month as a big deal, but everyday poses a problem. Even diets have a day where you can indulge (children should be afforded to do that too).
The schools worry about the little things instead of worrying about the big picture. If they concentrate their efforts on providing real lunches, it would matter if the kids had a pizza party once or twice during the school year or if they had cupcakes at a holiday party or birthday.
rebekah says
So happy I found your blog!! LOVE it!! LOVE this post!! Thanks so much! I try to limit the "junk food" my family eats. I am getting ready to send my daughter to school 1st grade and having a hard time coming up with what I am going to send with her for lunch! I always make hot meals for lunch and am not going to send my kid to school with all the processed stuff they sell! I haven't looked at your other posts yet but if you could post about ideas on what to pack for a complete school lunch that would be great!!! I just posted on my Facebook page to ask for suggestions on that!!! Great job!!!!!
Murphy says
This is really a great list, but it is a daunting task to try to work with the second largest school district in the U.S. on anything, let alone on the third rail discussion of "food". Which is hilarious considering how many obese and overweight children are at our schools. Hardly any parents care at all about the food they stuff down their childrens gullets, judging from the tattooed, portly to morbidly obese fatty moms dressed in inappropriate tight clothing I see sitting in their cars eating McD's, in the valet pick-up line (because they're too fat and lazy to get out of their cars). I truly am sad to see how things have snowballed here and how I have to constantly - and I do mean constantly - have to battle the TV, the billboards, the radio, the internet, Target, Wal-Mart, and the WORLD to keep my kids from being fat and dressing inappropriately. It's as if every parent and supposed protector of children in our district has given up and decided to let kids govern themselves in dress, deportment, and diet.
I'm going to go cry in a corner now.
Meghan says
Thank you for the list.
My little guy has to take a snack to the big "K" this year & I want something to send him since it has to be a snack that doesn't need to be refrigerated or heated.
My only prob with the whole thing is that the teacher wants it in a brown bag w/ disposable juice box. I am now down with that & have no idea how to approach her on it.
Katie says
It's really sad that a school would send such an awful snack list home. Do the teachers really want the kids hyped up on sugar and salt while they're trying to get them to focus?
Lisa says
When these types of things are addressed, why does no one bring up diabetes and ADD? All of the things you mentioned are FULL OF SUGAR. If they are so concerned about the health of our children that they ban products that are processed with nuts (which, by the way, there were SEVERAL on that list), why are they not concerned about the sugar levels??
Melly says
This is a wonderful list. Thank you for sharing and for being active in your school this way. Our school doesn't send out a list, but the teachers do ask on the yearly supply list to send healthy snacks and give a few examples.
As a parent it has always baffled me why any parent would think a sugary treat is a good idea to send to school.
@Shelia- I have to disagree with you about snacks at school. I was born in 1975 and my school practiced snacks for the younger children. We stopped having snacks around 4th grade.
Have you researched dietary health at all or spoken with a Pediatrician or a Nutritionist?
My children eat breakfast at 6am. They don't get lunch at school until Noon. Six hours between meals is difficult for especially young children. By time they eat lunch they are overly hungry. The couple of hours before lunch, children are becoming easily distracted and restless.
Our school (Michigan) does a snack around 10am and then the children go outside for short recess. I think this is a great practice.
Most adults do better with three smaller meals and two to three small snacks between.
I do agree though that the average school has children sitting way too much. One of the things I love about our school is how often they try to get kids out of the desk seats and outside. During good weather, they will go outside to do their "reading circles" and they often go outside, even during winter, for gym and science.
Ok, off my own soap-box now. :)
Kristy says
sweet. Thanks so much, my kiddos school is nut free too and I have been having such a hard time trying to figure out snacks - lunches ... you know.
Sheila says
While I appreciate the healthy food list, I for one would just like to see school snack time deleted from the day. What a waste of time! Those of us growing up in 80's and before survived the school day without a frostie (for crying outloud seriously?) or an afternoon snack.
Most of the kids are eating breakfast at school and if they are not if their parents would give them a healthy, filling breakfast at home they can surely make it to 11 am. without a snack and juice. Many schools in Michigan are now serving lunch at 10:30 am and no later than noon due to state/federal regulations~~kids are not starving. They are sitting in their desks burning minimal calories so why the need for a snack? I'll tell you why, they are bored!!!! They need to get outside and have a recess instead of snack!!!
Climbing off my frustrated soapbox now.
Kim says
Sorry, just had to butt in here...I agree that breakfast at school is not idea; many schools are providing nothing but empty calories. Things like fruit delight and frozen waffles, guided by the government, unfortunately. At least they're getting something when it isn't provided at home, but most schools provide food that is mostly void of nutritional value for breakfast as well as lunches. As a parent, it is important to understand that kids burn a great deal more energy than adults do, even when sitting still at a desk (and besides, who here knows a kid that is actually "still" whether they're sitting at a desk or running on the playground). Learning takes brain power and brain power just isn't there without healthy calories and most importantly lean healthy protein. There is nothing more important than what we put in our mouths at any age, but children process calories more efficiently than adults do and benefit greatly from smaller more frequent meals, including healthy snacks throughout the day. Our problems as an obese society stem from eating 3 huge meals laden with empty calories every day, and being so very sedentary. This snack list is fabulous for any age. Another great source is Clean Eating Magazine. America desperately needs to change the way we think about food and activity. I totally agree with you on the need for recess, it is a shame that recess and phys ed classes are being cut. And I absolutely agree that parents need to provide healthy breakfast at home, consisting of good clean filling whole grains (think outside the box, beyond wheat--quinoa is an ideal grain that is also a complete protein), fruit and protein. A dozen eggs can be boiled at the beginning of the week and kids can grab an already prepared egg in the morning, with no need to cook. My son has been seeing a neurotherapist due to issues with focus and learning in school, and I've learned a TON about the brain's need for fuel, and the right fuel. More and more kids wrestle with ADD/ADHD and Autism (1 in 100 is alarming!), and I've only become more convinced that it's about the poor quality and processed nature of our foods and far too much reliance on fast food. I think this blog ROCKS!
tawna says
YAY for extra recess instead of snack time! What a great idea! My son is going into second grade and they only have two recesses because they have to walk down to the playground- really??!!!! 7 & 8 year olds need as much outdoor time as possible to run off that energy!
Also, I can't believe the school snack list that recommended Wendy's Frosty's!!!
Linda says
Love the snack list. While I don't have kids in school, I see what my nieces and nephews "need" to bring as after game snacks for all the spots they participate in and it's all junk food. I'll be sharing this list.
And the snack list is an easy reference for grown-ups too!
Nan says
I'm fairly new to this blog and love the general concept – eating truly health, whole foods. That said, I was a bit dismayed at your list. Most of the options listed are probably beyond the financial limits of many families with young children. While I don’t have a great solution to offer, I certainly hope you don’t judge or criticize families that cannot afford to supply an entire classroom with organic fruits or expensive, all natural granola bars. I did appreciate that a few of the items, like Triscuits and apples, were more attainable/realistic. Also, I wouldn’t have any idea where to find most of the brands you listed – and I eat a rather healthy, Paleo-based diet! Just something to consider when you make your next list – some families watch every dollar very closely, and while they may have the best intentions, they simply can’t afford the luxury food items you listed. (And yes, I do understand this is mostly an issue with the ‘American food system’ being completely broken…)
Liz says
Nan,
Thank you so much for bringing up the cost efficiency issue! My kids are now grown and on their own, but when they were at home I did the best I could. I was on food stamps and had a vegetable garden every year that I could use a friend's property to grow one. Organic foods are expensive. However, I found that many items were available - sporadically- at Grocery Outlet and one can buy bulk at some supermarkets and/or natural foods markets. I think that the best thing for any family on a shoestring budget is to cook as many of your own meals as you can, preferably from scratch. I found that home-cooked meals were not only more tasty, but also more cost-effective. It's laborious, but oh, so worth it!
Annemarie says
Love the idea of the "real foods" challenge. I did print some of the meal plans from FB. We have the additional complication of needing gluten-free meals for our family, and thus whole wheat is not an option for us. The menus I printed have whole wheat options almost two times each day or at a minimum one time. I am going to try to make some necessary changes for our family and see what I can come up with. Thanks for the inspiration. Great job doing "real foods" within a budget too! We are a family with four kids and all of them on swim team (6 days/week), so we consume quite a lot of food at our house!!
Andrea Travillian says
Thank you so much for this, the more ideas the better! I am a big fan of sending fruits and veggies for my son. I will also say I am blessed that his school does not allow birthday treats and you are only allowed to bring in fast food if it is their birthday and they encourage healthy lunches. While there is definitely room for progress, it is a plus to not have cupcakes come in for birthdays! Keep up the great work.
R says
I'm a mom of 2 and my daughter is going into the first grade this year as well. My son is 4 and was in preschool for the fist time last year. He had a lot of issues with tantrums and violence and as a last resort we eliminated diary from his diet. I was doing a lot of research and came across the Feingold Diet and also started eliminating artificial stuff. I thought my kids were already eating fairly healthy foods as I tended to buy mostly organic and natural foods but all that research taught me just how wrong I was. It's scary how little we know about the foods we give our kids. Taking my kids off dairy and junk was more of a challenge b/c of school!!! I was very open with my son's school about the changes we were making at home and the fact that he couldn't have dairy at school either. I sent in a bag of snacks that he was allowed to have but it didn't help that the teacher passed out a hershey kiss every day at the end of class and used M&Ms and things like that to teach colors and sorting. I was really upset at first b/c I knew that he was being left out b/c of her choice to use these things but I realized that it's what they all seem to do and it's not just the teachers you have to talk to, it's ALL the parents and they can be very defensive when it comes to this kind of thing. Every time a kid would have a birthday, my kids would come home with goodie bags filled with candy and junk! Of course that made me the 'bad guy' b/c I wouldn't let them have any of that stuff. I hope someday all the 'junk' will be removed from schools and we will have better options for our kids but until then I want to thank you so much for being involved and doing your part to help our kids!!! It's up to us as parents to fight for our kids. If we don't encourage schools and teachers to make these changes, it will never happen. We can feed our kids healthy, natural, organic foods without spending a fortune, we just have to make it a priority! Our kids are worth the effort!
KRISTIN says
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Rhonda says
I have been FIGHTING my son's school for YEARS! Thankfully, when we moved and switched schools, we moved into a community where junk food is a way of life (not ours mind you) and that first 2 months of eating like the other kids really got to my son and he asked for me to not put him on the food program again and just send his lunch. I've always sent him "real food" and I made my own baby food and he later always ate off my plate (he's NEVER had fish sticks in his life - only fresh, real and wild caught).
I send foods that he's proud to tell the children a bit about (like home made hummus and mixed bean salad). Yes, it's easier to open a can of 5 Bean Medley salad and send it to school, but it's also easy to just pour some olive oil, garlic, onion, salt & pepper and white basalmic vinegar and mix it up with some veggies and avacado and send it to school. What I love about it? The container always comes back empty!
Phyllis Jones says
I have 4 grandchildren who are learning to eat good food. I have to admit, it is easier during rainy days to go to McDonalds to play, but even they have a fruit yogurt. I am going to share this list with our schools here. Thanks for sharing!
PaigeB says
This is a great blog! Glad I found it. I didn't check where you were from, but in NJ our schools would never let candy as a snack. Even in nursery school it was all fresh veggies, grains and water. Happy you are eradicating such outdated and unhealthy snacks! Will be reading and rooting for you!
Kelly says
Our family has been eating "Paleo" for about 3 weeks now, and I've never felt better. We're eating lean meats, fruits and veggies and nuts (we have no allergies). It has taken a bit of creativity to keep things fresh, and find substitutes for the junk. Our daughter (8) asked for chips for her birthday party, and we allowed it. She actually didn't like the taste of them at all and left most of them in the bag. The first couple of days were tough because my teen came up with it and challenged me and I jumped in without a lot of planning, but now it isn't a big deal at a
babak says
Good Luck Lisa
I'm with you
babak says
Hi I'm so fat . I don't eat much but I am busy whole day
Help me to reduce some
Thank You
brat1112 says
I know how you feel, I was just like you a year ago. I was always busy and I hardly ate anything, but still I was VERY fat! Since then I am on the road to being better. I have lost 155 pounds so far. The trick is to eat more often and smaller meals. and choose healthy food such as vegetables, fruit, and lean meats such as chicken and turkey. And no fast food. I also took a weight management class offered by my health insurance provider. That helped me feel more confident that what I was doing was the healthy way to lose the weight. I'm now getting my blog and web page together at http://www.sparkpeople.com you can search for me there if you wanna talk more. I will be happy to help any way I can.
sabrinalondon21 says
Hi,
I started looking after what I ate January this year and until the end of April 2011 I lost 4.4. kgs, nothing formal. End of april this I too joined Sparkpeople and since then I have lost 13 kgs! I did a couple of months of Dukan and have since switched to a calorie counting, balance eating plan. Sparkpeople is great they have meal planners, nutrition trackers, fitness ideas, recipes calories calculator, etc. The people there are great, you have to think as a permanent change to your lifestyle so you have to do what feels right for you, something you can see yourself doing forever. You can look me up in SparkPeople too. There is also a blog for a current member which I find inspiring http://www.runsforcookies.com/p/faqs.html
Best of luck!
Laura says
I lost 80 pounds in 6 months and was eating more than ever before! I did not have time to work out or exercise and although I did not go over board, I did not eat lean. I uaed butter, olive oil, regular cuts of meat (pork-not loin, dark meat on the chicken, cheese, etc). What I did do was cut out all sugars (fruit-except grapefruit, honey, basically anything sweet), all flours (even whole wheat), starches (potatoes, rice, pasta, etc). Then I upped the amount of vegetables to about a cup and a half at lunch and two cups at dinner which both included a decent portion of meat of my choice. I kept a journal and there was never a day that I did not lose something (I bought a digital scales and found that even a 0.2 pound loss was motivation. It took about a week and a half for the cravings to stop (I never realised how much the bread and tortillas fed this craving). I realise there are different body types and this will not work for everyone, but for those of us that were eating to the food pyramid and could not figure out why we either could not lose or were in fact gaining perhaps this is a reason. I read a book that presented a school of thought that it is not the fat that makes us fat - it is the sugars, flours, and starches; this was when I had already lost 35 pounds. I decided to test the theory. I had already cut out the sugars, flours and starches; but I was also eating as lean as possible. I added back in my favorite cuts of meat (which included the skin on the dark chicken meat, small amounts of the fat on the pork chops and baby back ribs, the butter (within reason) and was not as restrictive with their portion sizes. I went on to lose another 45 pounds with no problems. Although I miss the bread products and the sweets, I no longer crave them. And I know from past experience adding them back in small portions will not work for me; the cravings start back up and eventually these foods replace the large amounts of veggies that I am eating at meals and the weight starts climbing. They are a triggering food. Like I said, is not the answer for everyone, but for the body type that runs on my maternal side it has been the grail!
Soo says
I love your blog. We live in Switzerland. My daughter attends elementary school and here, the parents must provide snacks. There are rules: no bananas, no sweets, no cakes or cookies, no muffins, no chips, etc. Kids here brings raw carrots, cherry tomatoes, cucumbers, rice waffles, fruits, dried fruits, beef jerky, unsalted plain nuts etc. And they all just drink water or sparkling water. Juice is forbidden in elementary schools. My daughter drinks 100% no sugar added fruit juice not even once a day. She will just ask for water with the meals. I think yogurt is also considered as sweets. Young kids here eat raw veggies and fruits as snacks without any problem. They are used to it. You will not be able to find any pre packed lunch meats/boxes in the grocery stores here. I think definitely kids here eat much healthier than in US.
Jamie says
I think the US can learn a lot from European countries for the most part about healthier living. Switzerland is a beautiful country and I wish our schools would use this an an example. Thank you for sharing.
Erin says
Why no bananas? My son (19 months) eats lots of fruits, but bananas remain his favorite. They're so portable - I'm curious as to why they are not allowed in schools.
100 Days of Real Food says
They are allowed and on the list.
Erin says
I was replying to Soo's comment above about why they aren't allowed in schools in Switzerland. :) That seems so odd to me.
Jennifer (The Vintage Chain) says
Thank you for sharing this list! I've been slowly trying to change the way our family eats. This is our first year of school so it's been an eye opener. Our kindergarten classes have a community snack. An approved list of "healthy snacks" was sent out and everyone has to bring enough each month for the whole class. The problem is, half that list is not what I consider "healthy". So, the first day they were given pretzels, cheez-it crackers, and marshmallows! I'm fine with things in moderation, but I would much prefer as parents, we could send in a snack each day for our own child.
Sandy says
I love this blog! Wish I'd found it sooner. As a family we eat very healthy and have learned to deal with allergies to nuts, wheat, and eggs. I was shocked/upset this past school year (my son's first at our local, public school) by the use of really unhealthy foods as reward and motivation (pizza parties, McDonald's night, popsicles with the principal, etc.)Thank you for publishing this list--I look forward to sharing it with my son's classroom teacher and principal this year :)
A year ago I read Barbara Kingsolver's book 'Animal, Vegetable, Miracle' and became very motivated to explore foods produced locally, grow our own produce, and basically pay a lot more attention to where our food comes from and how it is grown--I highly recommend the book!
Sivje says
Wonderful list! Thank you!!
Between having a daughter who is a type 1 diabetic and one who is allergic to food dyes and corn syrup, we have gone to an entirely whole foods diet. So I make almost everything from scratch. As far as birthday party invitations, well most are simply turned down. Our youngest has sensory issues and is easily overwhelmed at birthday parties, so she usually doesn't want to go anyway. But for the few she has attended, I usually bring foods that are ok for her. In some cases, the moms asked for help ahead of time so that she could enjoy the party foods. I think that is really sweet, but I don't expect it at all. As to classroom treats, I take some for her teacher to keep in case the treats for the class are not ok for Ahnalin.
Birdi says
I am pleased to see normal everyday folks coming around to a healthy lifestyle. I had an organ transplant as a child that spurred my (now 21 year) healthy-eating voyage. I am a stay-at-home mom and the devolution of school lunches is one of two major reasons that I have chosen to home-school my daughter. I am excited to try and change the system, but until the government takes steps to outlaw the junk in the school (and the kickbacks the school gets from those vending machines) I will have to fight it from home, with a healthy child.
FoodPsycho says
I think your intentions are good with this list, but you have to be careful to not turn this into extremism and start imposing your will upon everyone. Don't take the fun out of life by becoming a food nazi.
Snacks are fine if they are taken in moderation along with exercise. Way too often I see mothers being way too overdramatic about this sort of thing because they have nothing better to do.
Rachel says
I'm from Ohio and I've never heard of about 75% of the snacks on this list (excluding the fresh fruit, of course). I have a 19 month-old son and I'm always looking for new healthy snack ideas. We don't have a Trader Joe's nearby, nor a Whole Foods. The organic/vegetarian sections in our stores are TINY! Help!
Marci says
Congratulations to you and your family. It must be hard to get two children on board to an life changing idea that they may not yet comprehend. In the past 4 years my husband and I have made our own life changing decisions. We decided to loose weight and have most of it off now. In the process one realizes how much garbage and unhealthy food is consumed in our society, with the hidden sugars and trans fats. My husband and I read all of Michael Pollen's books and are trying to live as clean as possible. It is hard as adults because like your children there are other factors in the world that make it challenging. For my husband, business lunches are the killer and to get your business associates be on board to choose better eating establishments. Eating clean has so many benefits to health, keeping weight under control, and our overall wellbeing. I admire you and your family because you took the challenge, up hill as it often is, to better yours and your children's health. Bon Appetite !
Melanie says
I am new to this blog and am reading some posts. Our son has never been to a fast food restaurant but the kids birthday parties are junk ladden. I asked him to have pizza and fruit juice only and told the mum no junk. I got a reputation at parties (as I would leave), that my son wasn't allowed treats/junk so one of the dads intentionally fed him as much junk as he could and told me later. My son knows he is not to be respected. If my child says they had treats in school and he avoided them he can have a homemade piece of banana bread or 70% dark chocolate once he is home and lunch is finished if not at school. I make my own food for snacks and you may want to consider homemade humus and pita or make your own healthy dips. Smoothies are great alternatives to fruit juice and if you put homemade granola in them it is like a dessert parfait. Have fun- homemade food is actually cheaper than processed food! If I can post recipes anywhere please e-mail me Lisa.
Melanie says
In Toronto, Canada our family is trying to implement a school rule that no food from outside be distributed to students, as we have had our son avoiding processed foods all his life. Once in primary school, he was teased with birthday celebration cupcakes, cakes etc. Each possible holiday was a reason for young kids to bring candy in for other kids ie Halloween, Christmas, Valentines Day, Easter and bake sales, fundraisers etc. If peanuts can be banned from schools, my philosophy is chemicals known to be harmful in small quantities to young children should be banned outright and therefor no foods should be brought into schools for distribution to other students. We have teachers rewarding students with candy and junk-what gives!!!!. If you choose to allow your child to have so called "junk" foods in their lunch box that is your choice but do not tempt my child with treats he can't resist-ban distribution in the school. Nest I will say my son is allergic to chemicals!!! LOL!
Valerie C says
that's awesome! just wanted to add that if i told my kids or hubby that popcorn was a healthy snack they would jump on that. that's because my hubby's idea of popcorn is the buttery stuff from orville... the stuff that's fully of stuff in the bag that's not so good for you. so, you might want to indicate that microwave popcorn that you buy from the store is NOT real food.
Sharee says
Thank you so much for sharing... We try to stick to "real food" as well, but do a lot of nuts/nut butters. We just found out our classroom is nut free so this list will be very useful (and love the new food ideas! Lucky we have a Trader Joes about 40min down the road!)