5 Baby and Toddler Foods That Look Healthy, but Aren't

It's no secret that Americans consume way too much salt and sugar, and a new study in the journal Pediatrics shows that food companies may be prepping babies' and toddlers' tastebuds early to acquire these tastes. Many baby and toddler foods--even those marketed as "healthy" or "organic" contained a gross amount of excess sugar and sodium, according to researchers from the Centers for Disease Control and Prevention (CDC) . Almost half of fruit and grain based baby food contained added sugar, and foods made for toddlers—including vegetables, wheat or whole grain-based crackers, chips, sticks, or puffs—contained the sodium equivalent of plain potato chips.

We searched out the baby and toddler food offenders that pose as health foods so that you won't be duped.

1. BABY AND TODDLER YOGURT

Yogurt is a healthy choice for toddlers, but most of the yogurts marketed for kids (yep, even the organic brands!) contain a whopping two teaspoons of excess sugar in their tiny containers—and that's not counting the natural sugar that's already present in dairy. If you're introducing yogurt to your baby for the first time, start with plain whole fat yogurt (yep, babies won't notice that it's missing sugar!). Or for kids, sweeten yogurt naturally by adding in a squirt of honey, maple syrup, or by stirring in fruit preserves or purees. For on-the-go options, look for yogurts that contain no artificial sweeteners and contain less than 2.5 grams of sugar per ounce, like the Siggi's brand.

2. VEGGIE PUFFS

The one time I bought my toddler puffs was during an airport delay  (desperate times, people!) and when I knew he'd be super squirmy on a flight and looking for snacks. But when I read the ingredients on the Sweet Potato Puffs I had just bought, I noticed that sweet potato wasn't actually an ingredient! While some puffs actually do contain sweet potato, broccoli, or kale "flour," these powders lack all the fibers of real veggies, and the nutrients from powdered vegetables may not be absorbed by the body the same way nutrients from whole vegetables are. Bottom line: Puffs should be served to kids in the same way you serve yourself refined carbohydrates: limited. For more nutritious snack choices, go for a no-sugar-added cereal, like cheerios.

3. CEREAL BARS & GRANOLA BARS

We get it: Kids love granola bars, and adults do too: They're easy, portable snacks that you can stick in your purse and pull out two weeks later if need be. But from a nutritional perspective, most bars contain nothing substantial but sugar--and most are so sickly sweet that they can prime your toddler's tastebuds to prefer overly sweet selections. In fact, the brands we researched contained THREE TYPES of processed sugar, unhealthy oils, and ingredient list thats way WAY longer than the front-of-box promise: "Made with real fruit and whole grains." There's nothing easier than making your own granola bars: We like to make a huge batch and freeze 'em, so they're just as convenient as anything processed, but way healthier. This five-ingredient recipe contains 0 added sugars and is made with nothing but whole grain goodness: In a bowl, combine 1.5 cups rolled oats, 1/2 cup unsweetened applesauce, 1 cup milk (any kind will do), 1 teaspoon cinnamon, and 3/4 cup raisins. Pour into parchment-lined loaf pan, and bake at 350 for 30 minutes until ingredients are set. Cool completely in the pan before cutting into squares.

4. BABY FOOD POUCHES MADE WITH SPINACH OR OTHER VEGGIES

With names like "apple-spinach" and "zucchini-pear," they have to be good, right? While pouches serve their purpose (convenient, portable, etc.), relying on them as your tot's exclusive source of fruits and veggies can backfire. Check the ingredient list: Most contain "juice concentrates," which are a sneaky key word for sugar, and list the veggie as the very last ingredient, so there's not telling how much veggie they actually contain. Lastly, to maintain a shelf life, pouches are heated to super-hot temperatures, destroying the naturally-occuring nutrients that the fruits and veggies contain. (More on that here.) Consider making your own pouches, (we love the Infantino Squeeze Station) to control exactly what goes into them, and be sure to give your kids real fruits and veggies--you may be surprised to learn what they love!

5. TEETHING BISCUITS

If they were labeled as what they really are ("Cookies for babies!"), no one would buy them. Hence the marketing ploy of calling them teething biscuits, which do little else to soothe teething any more so than than the calming effect of sticking a cookie in someones mouth. For serious teething relief that tastes good too, we swear by frozen bagels, frozen mango chunks or baby carrots in a mesh teether (like this here), or big thick carrots or frozen celery sticks for babies to gnaw on under adult supervision.

Ultimate Chicken Soup

Almost every weekend during the winter, I make a big pot of soup to last my family most of the week. This chicken soup is hands-down the most popular soup in the rotation--and it's one that my kids ask for regularly. Actually, they ask for "chicken poop" since that's how my 2-year-old pronounces it, and my 4-year-old happily joins in on the fun. Ahh, boys. There's nothing more comforting than a bowl of chicken soup, and I love soups as a way to get veggies in my kids--and that doesn't involve begging them to eat a pile of broccoli on their plate. But this chicken soup come with additional health perks. Yes, it's packed with winter veggies, but we also add quinoa for extra fiber and protein, and turmeric--a spice that has powerful health and mood-boosting properties (important for the wintertime blues!). Using bone-in chicken thighs gives the soup a rich taste and makes it a bone-broth-style soup that can cure any winter sniffle.

I hope your family enjoys it as much as mine.

ULTIMATE CHICKEN SOUP

Makes 8 servings

Ingredients:

2 tablespoons olive oil

1/2 pound carrots, peeled and diced

4 stalks celery, diced

1 onion, diced

1 sweet potato, peeled and diced into 1/2 inch pieces

2 sprigs rosemary leaves, minced (discard the stems)

1 teaspoon ground turmeric

1/2 cup quinoa, rinsed

1.5 pounds organic bone-in chicken thighs

8 cups organic low sodium chicken stock (homemade or store bought)

salt and pepper to taste

Directions:

In a large soup pot over medium heat, add onions, celery, carrots, and sweet potato, and cook, stirring occasionally until vegetables are soft. (Patience is key here, since waiting for the veggies to soften is crucial for the flavor base of the soup.)

Stir in rosemary and turmeric and cook for 2 minutes more.

Pour in quinoa and top with chicken thighs. Pour in stock making sure that chicken is fully submerged. Bring to a boil, then reduce heat and simmer until chicken reaches an internal temperature of 165 degrees, around 25-30 minutes.

Using tongs, carefully remove chicken from the pot and place on a cutting board. Let cool for 10 minutes before handling. Once cooled, discard skin and bones, and chop up meat into 1-inch pieces. Return to the pot and stir until all ingredients are combines. Season with salt and pepper.

Gingerbread pancakes!

With the last-minute holiday to-do list being checked off twice, it's easy to forget about what you're going to eat on Christmas morning. But having a satisfying and festive breakfast is the best way to relax, savor the moment, and power you and the kids through the rest of the day. Especially when your kids are likely to wake up before the sun. We love these gingerbread pancakes for many reasons:

-they're low on sugar and made with whole wheat flour to give you longer-sustaining energy.

-the batter can be prepared the night before (just cover with plastic wrap, making sure the plastic wrap is pressed directly onto the batter).

- cooking them will fill your home with holiday smells that bring everyone to the table.

- since pancakes require hands-on cooking time, you can use your other hand to down a much needed cup of coffee.

These pancakes can get dusted with a sprinkle of powdered sugar (place a cookie cutter shape on top to make them extra festive), or served with real maple syrup. Our only plea is to avoid imitation syrups that are loaded with high fructose corn syrup. The real stuff isn't refined so it won't cause as dramatic a blood sugar spike and crash--and the real stuff is so sweet that you can actually use way less--a tablespoon is plenty! Serve with fruit and eggs or breakfast sausage to add in fiber and protein and round out the meal. And coffee. Lots of coffee.

Another bonus: The dry mix (from whole wheat flour through brown sugar) makes a great holiday food gift if you're short on time and don't feel like baking. Procrastinators, rejoice!

GINGERBREAD PANCAKES 

(makes 10 pancakes)

Ingredients:

1 cup whole wheat flour

1 tablespoon baking powder

1 teaspoon ground ginger

¾ teaspoon ground cinnamon

¼ teaspoon ground nutmeg

¼ teaspoon salt

2 tablespoons brown sugar

1 cup milk

1 egg

2 tablespoons butter, melted and cooled slightely

2 tablespoons molasses

Directions:

In a large bowl, whisk together the dry ingredients: flour, baking powder, ginger, cinnamon, nutmeg, salt, and brown sugar.

In a small bowl, combine the we ingredients: milk, egg, molasses, and butter.

Pour wet mixture into the flour mixture and stir just until the mixture is fully combined. Do not over mix.

Heat a non stick pan over medium-low heat. Grease pan with butter or non stick cooking spray. Using a 1/4 cup measure, pour batter onto griddle and cook without touching for 2 minutes or until the top of the pancake starts to bubble. Flip, and cook for 1-2 minutes more until both sides are golden brown. Repeat until all pancakes are cooked.

30+ (Healthy!) First Finger Food Ideas

  Finger foods are your baby's first step in the transition to table food—and let's face it: Without the need to spoon feed, you now have two hands free during meal time (score!). But many packaged finger foods that are made specifically for this toddler stage are loaded with salt and sugar, according to a recent study. Ugh! Step away from the teething crackers and pick up these nutrient- and flavor-packed choices:

FRUIT AND VEGGIES! {veggies} - steamed cut up carrots - frozen mixed veggies, defrosted - steamed chopped broccoli or cauliflower - cut cooked green beans - diced cooked squash or sweet potato - diced steamed zucchini or summer squash

{fruit} - halved blueberries - avocado chunks rolled in wheat germ or ground flaxseed for easier pickup - banana slices rolled in wheat germ or ground flaxseed for easier pickup - small chunks of peaches, plums or mango - small dices of melon - steamed apple or pear dices

HIGH PROTEIN OPTIONS {beans (when buying canned, go for organic or low sodium, and always rinse)} - small white beans - cooked lentils - black beans - small pink beans {meat, fish, and eggs} -scrambled eggs cooked in butter - flaked salmon - shredded chicken - cut up meatballs {misc.} - tofu cubes - shredded cheese or cheese cubes

HEALTHY CARBOHYDRATES - homemade muffins, cut up - frozen whole wheat bagel (great for teething!) - cheerios or other whole grain no-sugar-added cereal - cooked whole grain pasta (top with tomato sauce or a veggie puree) - plain waffles or pancakes, cut up

Mini Stuffing Bites

Why, I ask you, is stuffing limited only to Thanksgiving? This post is my plea to make Thanksgiving's best side dish extend throughout the winter. It's the ultimate comfort food--and this version redeems itself by containing also veggies and a fruit (and, ahem, sausage and butter).  I love these bite sized versions for many reasons:

1. It's a universal rule that applies to 99 percent of kids across America: Bake anything in a muffin tin, and they're more likely to try it.
2. These can can be made ahead and even stored in the freezer, so you can pop one out anytime—they make a great addition to your child's lunch boxes, or as a size to any meat-based dinner, or as an adorable party appetizer.
3. Portion control. If you're the type that will go at the leftover stuffing with a spoon and without a stop button (insert self), these smaller versions can help reign it in.

Mini Sausage and Apple Stuffing Bites

Makes 24 Muffin Size Bites

Ingredients: 1 baguette cut into 1-inch cubes, about 8 cups 1 tablespoon butter 2 tablespoons olive oil 2 sausage links, castings removed (or 1 cup ground sausage) 2 apples, chopped 1 small yellow onion, diced, about 1 cup 4 celery stalks, diced, about 3/4 cup 2 teaspoon minced fresh thyme 2 cups organic low sodium chicken stock 3 large eggs, beaten ½ cup dried cranberries, optional

Directions: Preheat oven to 350 degrees. Grease 2 muffin tins or line with parchment liners. Set aside Place bread cubes onto cookie sheet, and cook in the oven for 8-10 minutes until toasted. In a large skillet over medium heat, sauté sausage in butter and oil until cooked through, about 5-7 minutes. Add apples, onions, celery, and thyme and sauté for 8-10 minutes more, until onion is translucent and celery is soft.  Remove from heat. In a large mixing bowl, stir together sautéed ingredients, bread cubes, chicken stock, eggs, and cranberries and toss to thoroughly combine. Spoon the stuffing mixture into greased muffin tins, filling all the way to the top. Pat the mixture down to pack it well. Bake for 25 minutes until bites are golden. Serve warm or at room temperature.

Pasta with Butternut Squash Sauce

I know you've got strong biceps from carrying that baby around all day. Or from lugging all the things that your toddler refuses to carry. You'll need those muscles to cut through a butternut squash! But if you're not feeling up for the challenge, here area few shortcuts:

1. The most economical way to purchase a squash is to buy them whole, so if you're chopping the whole darn thing, here's the simplest way to cut through it: Cut the squash in half lengthwise, scoop out the seeds, peel with a vegetable peeler, then chop into pieces. But here's a hint to make it even easier. With a fork, poke 10 deep holes into the squash, then throw it in a microwave for 5 minutes before cutting through. Thank me later.
2. Buy it pre chopped--fresh or frozen. The lazy woman's choice (and often mine--I don't judge.)

If you have a picky eater, this is a great recipe that introduces him to something new (squash sauce), but also has familiar elements (spaghetti), and that familiarity ups the chances that they'll try it without some sort of epic meltdown. Win!

Pasta with Butternut Squash Sauce

Makes 6 adult servings

Ingredients: 3 tablespoons organic unsalted butter 8 fresh sage  leaves, finely chopped 1 yellow onion, chopped 2 garlic cloves, chopped 2.5-lb. butternut squash, peeled, seeded, cut into ½” pieces OR 3 cups of butternut squash puree 2 cups organic low-sodium chicken broth ½ cup grated parmesan cheese salt and pepper 1 box whole wheat spaghetti

Directions: 1. Heat butter in a large deep skillet over medium heat. Add sage, onion, and garlic, and sauté until onion is translucent, around 8-10 minutes. Add butternut squash and broth. Bring to a boil; reduce heat, cover and simmer until squash is fork tender, around 15 minutes. Puree mixture using a food processor or immersion blender (Careful: The mixture will be hot). Return to original skillet and stir in cheese. Season to taste with salt and pepper. 2. Cook pasta in a large pot of salted boiling water until just al-dente (or about 2 minutes less than the suggested cooking time). Transfer pasta and 1 cup of pasta water to squash mixture and cook over medium heat for 2 minutes more, tossing so that the pasta is completely mixed with the puree. Add more pasta water as needed. Serve immediately.

Slow Cooker Applesauce

Nothing makes the house smell quite like fall than the smell of cinnamon and apples slowly cooking all afternoon. I admit that I'm not one that often pulls out my slow cooker. Most of the good recipes I find require too many steps that, for me, eliminate the convince factor of using a slow cooker at all: searing meat and sautéing veggies before adding them to the pot. But this is worth my pulling out the heavy appliance, mainly because this recipe is a one step wonder: Just throw everything in, set it on high for four hours, and let the apples break down slowly to fill your house cinnamon-sweet smells.

From there, my four year old loves the job of official apple masher. I give him a potato masher and let him get to work! (makes 4 cups)

Directions:

Combine the following ingredients in a slow cooker: 3 pounds of apples, peeled, cored, and chopped into 1 inch pieces; 2 cinnamon sticks; 1 tablespoon lemon juice; 1/2 cup water; 1/4 cup pure maple syrup (optional). Cook on high for 4 hours, stirring once or twice. Remove the cinnamon sticks, then use an immersion blender or potato masher to puree the applesauce. Store in the refrigerator for up to 4 days or freeze for up to 3 months.