As a child care provider, we are committed to prepare healthy food for your child every day. Our nutritious meals are quite simple and we’ve had very little to no problem to feed them. We hope this healthy habit is continued for the rest of their lives. But what happens when they grow older? When they have more say in their food choices? When they have been introduced to sugary cookies and chocolate bars? We think it is important for parents to stock up your fridge and cupboards with healthy food ingredients. That way, it is easier to offer and make healthy food when your older child asks.
For us, we have a grocery list of the week as we follow the menu on schedule. This approach works for us, but we know it can be a bit of hassle for busy families so here’s an alternative – shop the healthy perimeter of the grocery stores. Fill your cart with the good stuff and leave no space for the junks. If you are not so sure what the healthy ingredients are, read on. You’ll get the idea below.
You want to fill your cart with:
- Fruits
- Vegetables
- Meats
- Refrigerated items
- Whole grains
- Frozen foods
- Healthy snacks
Enter the grocery store and head straight for the produce…
Fruits
- Apples: great for snacks, in salads, as a side dish, etc
- Bananas: adds nutrition to cereal, smoothies, pancakes or eaten on its own
- Seedless grapes: great for grab-n-go, picnics, hiking
- Berries: pairs well with natural yogurt for dessert
- Melon: pre-cut fresh melons are easy for snack or lunch
Vegetables
- Carrots: great as a snack or dinner
- Red pepper
- Broccoli: stir-fry it, or put it in mac-in-cheese, or dip it in dressing for a snack
- Cauliflower
- Tomatoes
- Cucumbers
- Avocados
- Winter squash: roast it or mash it with maple syrup
- Sweet potatoes: mash it or bake into fries
- Spinach
- Kale
- Arugula
- Lettuces
After the produce, head straight for the…
Meat Section
- Chicken: make tenders, grill the breasts, cook in soup
- Ground turkey: good for meatballs
- Chicken sausages: put on salads or make it the main protein at dinner
- Fresh fish
Then, make your way to…
Refrigerated Items
- Cheese: grab some cheese sticks for snacks, some sliced cheese to go with crackers, fresh mozzarella balls for dinner, cheddar cheese for everything
- Yogurt
- Hummus
- Orange juice
- Milk
Then grab some…
- Eggs: boil hard for salads, put in breakfast sandwiches, scramble for breakfast or dinner
Whole Grains
- Whole wheat bread
- Whole wheat tortillas
- Whole-grain pasta
- Whole grain rice
Next, make your way to…
Frozen Foods
- Frozen fruits: for yummy smoothies
- Whole wheat waffles or pancakes: for quick breakfast
- Sweet potato fries: for busy days
- Veggie burgers
Now it’s time to go to…
Healthy Snacks
- Peanut butter & jelly
- Cereal: read the label for and avoid anything that looks like a rainbow of colours
- Granola
- Pretzels
- Popcorn
- Wheat crackers
- Tortilla chips
- Salsa
- Nuts
- Raisins
What do you think of this approach? Will you try it or are you already a pro?
