15 Kids’ Healthy Eating Myths That Are Dangerous To Believe

15 Kids’ Healthy Eating Myths That Are Dangerous To Believe

When it comes to nutrition and healthy eating, it seems that a lot of what we read is confusing and contradictory, and separating fact from fiction is no easy task especially when you’re a busy parent.

Let’s take safely introducing nuts to babies, which is a new food philosophy that can make healthy eating tricky.

When my kids were babies—which was only a few years ago—I was told to wait to feed them nuts because of the risk of food allergies. Now that advice has changed and parents are encouraged to feed nuts to their babies early on.

Unless you’re a nutritionist, chances are, you don’t have time to sift through the research and figure out what’s true and what’s not. Although I can’t guarantee that a new study won’t come out tomorrow and influence how we should feed our kids, here are 15 kids’ healthy eating myths that you should stop believing today.

 

1. Healthy eating is time consuming

Serving healthy meals definitely takes time to plan, prep and cook—definitely more time than opening up a box of chicken nuggets or ordering take-out.

If you work, have more than one kid at home, care for an aging parent, and have other obligations, your time is even more limited.

A myth about healthy eating however, is that it’s too time consuming but I want to assure you that nothing could be further from the truth.

With easy, simple strategies like meal planning, batch cooking and sticking to the basics, it is possible to serve healthy meals everyday.

Related: How I Work Full-Time and Cook Dinner (Almost) Every Night

2. The Keto diet is healthy for kids


Low-carb diets like keto are all the rage for adults looking to lose weight, but in recent months, it’s shocking to see how many bloggers are posting keto diet recipes for kids.

When it comes to refined carbohydrates like those found in white breads, pastas and rice and processed foods, I agree, they should be limited.

These types of carbs break down into simple sugars easily, cause blood sugar levels to spike and don’t satiate hunger—which might be one of the reasons your kid is always hungry.

Complex carbohydrates on the other hand, provide kids with the energy they need and they support their muscle growth and brain development. They also take longer to break down, which keeps blood sugar levels steady.

Complex carbs are also high in fiber which satisfy hunger and prevent constipation.

So instead of cutting carbs, offer a variety of foods with complex carbohydrates. These include:

  • Vegetables like pumpkin, squash, and sweet potatoes
  • Fruits like berries, apples and pears
  • Beans and legumes
  • Whole grains like brown rice and quinoa

Related: Is Keto Safe For Kids?

 

 

3. Sneaking vegetables is the best way to encourage healthy eating

Pureeing vegetables and sneaking them into sauces, baked goods, and smoothies can definitely give your kids the nutrition they need and otherwise wouldn’t get.

Yet sneaking every type of vegetable they eat into their meal isn’t going to make them into healthy eaters.

Our goal as parents is to raise kids who not only accept but LOVE to eat healthy.

And one of the ways to do that is to give them plenty of opportunities to smell, touch and taste vegetables in their whole form.

Sure, they may not love everything you serve, but they must have plenty of chances to learn what they like and dislike.

So while I don’t see anything wrong with green smoothies or adding a vegetable puree into a meal for extra nutrition, whole vegetables should make up a bulk of their plates.   

4. Kids should eat kid-friendly foods

I get it: it’s really easy and convenient to open a box of macaroni and cheese and serve it to your kids. It’s quick and easy and you know they’ll eat it.

I’m not saying that I don’t rely on some Annie’s macaroni and cheese when I don’t feel like cooking or we’re short on time, but here’s the thing: if you’re serving kid-friendly foods because you know your kids aren’t going to eat the healthy dinner you made, they’re missing out.

Without plenty of opportunities to taste and experience new types of food, they won’t develop the preference for healthy fare—and the picky eating behaviors will continue.

 

5. Healthy eating includes drinking milk 

Milk is a good source of calcium and protein as well as vitamins A, B6, B12, magnesium, niacin, selenium and zinc, and omega-3 fatty acids.

Yet one of the biggest kids’ healthy eating myths is that kids need to drink milk for calcium.

The truth is that there are far better sources of calcium than milk, and they also don’t contain growth hormones, allergenic proteins and antibiotics. Some include:

  • Chia seeds
  • Black turtle beans
  • Sardines (my kids love them!)
  • Sesame seeds
  • Almonds
  • Rhubarb
  • Tofu
  • Spinach
  • Bok choy
  • Collard greens
  • Salmon
  • Figs
  • Kale
  • Spinach
  • Turnip greens

Research also shows cow’s milk is inflammatory and linked to a host of diseases.

In fact, in February 2019, The Physicians Committee for Responsible Medicine called on the 2020-2025 Dietary Guidelines Advisory Committee to update the new guidelines to include a warning about the health dangers of dairy.

6. “Gluten free” means healthy

If your kids are on a gluten-free diet because of Celiac disease, an autoimmune disease or another reason, it can definitely be a healthy way to eat.

Yet just because the food label says gluten free, doesn’t mean it’s healthy.

So many gluten free foods sold in stores contain artificial ingredients, sweeteners and food dyes you don’t want your kids eating. 

If you’re going gluten free, do it the healthy way and make sure your kids eat mostly whole foods including fruits and vegetables, lean protein, healthy fats and gluten-free grains like oats and quinoa.

7. Yogurt is a health food

Yogurt is an excellent source of protein, which can satisfy hunger and prevent weight gain.

It’s also a great source of calcium, potassium, magnesium and vitamin B12 as well as probiotics, the healthy bacteria that boosts gut health and strengthen the immune system.

Yet many yogurts, those that are marketed to kids or otherwise, are also sneaky sources of sugar.

Yogurts with pretzels, candy and crushed cookies are obvious sources, but those that are blended with fruit can also be high in the sweet stuff.

Read labels carefully and stick to brands with less than 11 grams of sugar, according to nutritionist Joy Bauer.

Siggi’s is one of my favorites for kids. Or serve plain Greek yogurt and add fresh fruit for a hint of sweetness and fiber.

Related: 10 Foods High In Probiotics For Kids

8. Kids who refuse to eat are picky eaters


When kids refuse to try a new food they’ve been introduced to once or even several times, it doesn’t mean they’re picky eaters.

Repeatedly introducing foods to kids is an effective way to prevent picky eating.

According to the American Academy of Pediatrics (AAP), it can take between 8 and 15 times of introducing a new food for a child to accept it.

Plus, a December 2007 study in the journal Food Quality and Preference found that when mothers introduced a vegetable their infants initially disliked, by the 8th day of serving it, their intake of it increased rapidly. And by the 8th exposure, their intake was similar to that of a vegetable they liked. Nine months later, 63 percent of the infants were still eating the originally disliked vegetable.

Introduce tiny bites of new foods alongside your kid’s favorite foods.

Also, instead of serving the food the same way over and over again, try a different cooking method (roasted vs. steamed), or serve it alone and mixed in (but not hidden!) with another food your kid enjoys eating.

9. Kids should only get dessert if they eat their dinner

When you’re frustrated with your picky eaters, you can beg, plead and negotiate—and bribe them with dessert but it’s not a long-term strategy for healthy eating.

Allowing them to have dessert after a certain requirement has been met, i.e. take two more bites or eat all of your vegetables, teaches them that dessert is more desirable than healthy food.

It’s also something they start to believe as they get older—just think about how most adults view dessert.

Bribing kids with dessert also interferes with their hunger and satiety cues. Telling a kid he must eat some or everything on his plate is a pressure tactic that doesn’t allow kids to recognize when they’re not hungry or when they’re full and makes mealtimes a negative experience.

Can we encourage healthy eating? We sure can. But just like anything else, we can’t make our kids do what they don’t want to.

So instead of trying to enforce “food rules,” serve healthy foods and encourage healthy habits.

If you decide to serve dessert, which by the way can be fruit, a muffin, or yogurt, for example, kids should be allowed to have it no matter what or how much they ate.

10. Store-bought baby food is just as good as homemade


Although many of the store-bought baby food brands don’t have preservatives or additives, open them up and you’ll smell—and taste—the difference.

In 2015, Good Morning America found that water was the most predominant ingredient in Plum Organics’ baby food and other ingredients like fruits, vegetables and meat, were in smaller quantities.

Store-bought baby food may also contain less than 20 percent of the recommended levels of many minerals and micronutrients, a 2012 study out of the U.K found.

There are some exceptions, however.

Once Upon A Farm uses fresh, whole, organic foods to make their cold-pressed, refrigerated baby food. There are also companies that deliver homemade baby food to your door.

Making homemade baby food definitely takes more time then opening up a jar but it’s also one of the best things you can do for your baby.

You know exactly what’s going into your baby’s meals and you can choose food that is organic, local, from the farmer’s market and in-season so it’s fresher and more affordable.

13. Kids shouldn’t eat eggs everyday

For many years in the U.S. experts said we should limit the amount of eggs in our diets because the saturated fat they contain was linked to an increased risk of cardiovascular disease.

Experts now agree, and studies (here and here) show that there’s not enough data to support that theory. Studies also show that dietary cholesterol doesn’t have much of an effect on blood cholesterol.

A January 2015 study in the American Heart Journal found eating up to one egg per day is not associated with an increased risk of coronary heart disease and stroke.

Earlier this year, another study published in the Journal of the American Medical Association found that eating eggs can increase cardiovascular disease risk and death. Yet experts say the study has limitations and eating eggs in the context of a healthy diet is fine.

14. All processed food is bad and prevents healthy eating

You already know that kids should eat less processed foods and more real, whole foods.

Most processed foods are loaded with sodium, sugar, saturated fat and artificial ingredients you can’t identify or pronounce. They also lack fiber and the vitamins and minerals kids need in their diets.

Although highly-processed foods, which are those that that have sweeteners, oils, flavors, colors and preservatives should be avoided, not all processed foods are bad for kids.

Minimally-processed foods like bagged salads, washed and pre-chopped fruits and vegetables, or canned beans for example, can be healthy, encourage healthy eating and make your life easier.

Related: How To Cut Processed Foods From Your Kid’s Diet

15. Chocolate milk is healthy for kids

In schools, serving chocolate milk is seen by proponents as a way to encourage kids to drink milk when they otherwise wouldn’t. In recent years, it’s also been promoted as a post-workout recovery drink for athletes.

While chocolate milk is a good source of protein, calcium and other vitamins and minerals, it’s also high in sugar: 24 grams or more sugar than a Mr. Goodbar!

Suffice to say, chocolate milk isn’t something kids should be drinking regularly, but can be served as an occasional treat. 

10 High-Fiber Foods Kids Will Love

10 High-Fiber Foods Kids Will Love

Fiber is something all kids need in their diets but most aren’t getting enough from foods like fruits and vegetables and those with whole grains.

In fact, 9 in 10 kids don’t eat enough vegetables, according to a report by the Centers for Disease Control and Prevention (CDC), and 39 percent don’t eat any whole grains.

If you’re trying to get your kids to eat more fiber-rich foods, the good news is that you don’t have to resort to gritty bran cereal, sneak vegetables into their meals or force them to drink a fiber supplement.

With plenty of opportunities to taste and explore new fiber-rich foods, kids can grow to accept—and even crave them.

These 10 picks are healthy, delicious and super-easy to incorporate into any meal or serve as snacks.

1. Apples

When you think of high-fiber foods, apples are usually the first to come to mind.

With more than 4 grams of fiber in one medium apple, they’re also a great source of vitamin C, and have quercetin, an antioxidant that may improve cognitive function, a March 2017 mice study in the journal Behavioral Brain Research suggests.

2. Chia seeds

With a whopping 10.6 grams of fiber in every ounce, chia seeds are a standout when it comes to fiber-rich foods for kids.

Chia seeds are also high in protein, a good source of calcium, and the highest plant source of omega-3 fatty acids, which studies show support cardiovascular health, lower inflammation, prevent chronic disease, and support brain health.

A word of caution: due to the risk of an obstruction in the esophagus, avoid feeding chia seeds to little ones.

3. Raspberries

All types of berries are high in fiber, but with more than 6 grams of fiber in a 1/2 cup, raspberries are one of the best.

Raspberries are also loaded with antioxidants and rich in vitamins C, K, and magnesium, and they’re low glycemic so they won’t spike your kid’s blood sugar.

4. Avocado

Avocado is a superfood for kids, thanks to almost 2 grams of fiber in every ounce. 

Avocado also has 20 vitamins and minerals, healthy fats, and lutein and zeaxanthin, or carotenoids, found in the eyes that can improve memory and processing speed, one study found.

5. Figs

Real figs (not the cookie kind!) are one of the healthiest foods you can feed your kids.

A 1/2 cup of raw figs contain nearly 3 grams of fiber while the same portion of dried figs have more than 9 grams.

Figs are also a great source of calcium, potassium, magnesium and vitamin K.

6. Popcorn

If you’re looking for a crunchy kids’ snack with some fiber, serve up some popcorn.

A cup of popcorn has more than 1 gram of fiber, which isn’t a ton but it’s much better than a bag of chips for example, and it’s a whole grain. Unlike refined carbohydrates, whole grain carbohydrates keep blood sugar steady and help stave off hunger.

7. Rolled oats

With 6 grams of filling fiber in a 1/2 cup, rolled oats are a good source of whole grains as well as iron, selenium and manganese.

When buying rolled oats or oatmeal, always read labels and compare brands because the amount of fiber can vary.

8. Almonds

With nearly 3 grams of fiber in one ounce, almonds are fiber-rich and filling.

Almonds are also a great source of protein and iron, and make for a quick and easy kids’ snack.

9. Sweet potatoes

With more than 3 grams of fiber in a 1/2 cup,  sweet potatoes are one of the best high-fiber foods to feed your kids.

Sweet potatoes are also loaded with antioxidants and lend themselves to almost any meal.

10. Beans

You can’t go wrong with beans, which are high in both fiber and protein, and an excellent source of folate, zinc, iron and magnesium. They’re also rich in polyphenols, a type of antioxidant that fights inflammation.

Navy beans and small white beans are some of the highest in fiber—more than 9 grams in a 1/2 cup.

5 Reasons Why Healthy Eating Make Kids Happy

5 Reasons Why Healthy Eating Make Kids Happy

You already know that feeding your kids healthy foods is important for their growth and development and overall health and wellness, but can healthy eating make kids happy too?

There’s no doubt that food is medicine and raising kids to eat healthy can prevent childhood obesity, type-2 diabetes and a long list of chronic health conditions plaguing our nation.

When it comes to mental health and conditions like anxiety, depression and ADHD, many doctors are quick to prescribe a pill.

Medications may be necessary and can be life-saving for kids, but research shows a child’s diet can also make a big difference when it comes to mood, mental health and happiness.

Here, read on for some of the reasons why healthy eating makes kids happy.

1. Healthy eating supports gut health and the brain

When we hear the term microbiome, we often think gut health, but the microbiome is actually a vast ecosystem made up of 100 trillion microorganisms, or microbes, that live in and on our bodies.

These microbes are made up mostly of bacteria but they can also include fungi, viruses and other types of tiny organisms.

The gut microbiome specifically, has received a lot of attention in recent years because researchers have made important discoveries about its link to the brain.

In fact, the gut is often called the second brain because of the strong pathways along the gut-brain axis.

The enteric nervous system, which directs the function of the GI system, has 30 types of neurotransmitters and 100 million neurons.

So although we often think the brain is entirely responsible for mental health and mood, experts say the gut has a lot to do with it too.

Suffice to say, optimizing the gut with foods, especially those rich in probiotics, can help the brain.

2. Healthy eating improves sleep

Although most parents agree that sleep is important for their child’s health and well-being and performance in school, most kids fall short, a 2014 poll by the National Sleep Foundation found.

Curbing the electronics, sticking to a consistent sleep schedule and leading by example are all key, but experts say gut health also has a lot to do with the quality of sleep, which can affect a child’s mood.  

As previously mentioned, a ton of neurotransmitters are found in the gut, including serotonin—about 95 percent worth!

Often dubbed the happy chemical, serotonin is also a building block for melatonin, the hormone that regulates sleep. What’s more, there is 400 times the amount of melatonin in the gut than there is in the brain.

3. Healthy eating can prevent depression

The increase in children with anxiety and depression in the U.S. is alarming.

According to a June 2018 study in the Journal of Developmental and Behavioral Pediatrics, between 2007 and 2012 the amount of children between ages 6 and 7 with anxiety increased by 20 percent while those with depression increased by 0.2 percent.

There are a lot of factors that play into a person’s propensity to develop anxiety and depression like genetics and family history, trauma and environment but diet also plays a role.

According to a large cohort study published in October 2013 in the Journal of the American Academy of Child and Adolescent Psychiatry, kids exposed in utero and during early childhood to junk food and those who lacked healthy foods were at an increased risk for developing anxiety and depression while they were still young.

Experts say healthy eating however, can help ward off these conditions.

Take the SMILES trial published in January 2017. It’s important to note that the study was conducted in adults, so it’s unclear if the same results could be replicated in kids.

Still, the study found that 30 percent of people with depression who followed a Mediterranean diet for 12 weeks reversed their depression, compared to only 8 percent of those in the control group who didn’t change their diet and only received social support.

4. Healthy eating is linked to better self-esteem

 

A December 2017 study in the journal BMC Public Health found healthy eating is associated with better self-esteem and fewer emotional and peer problems, such as bullying, in kids between ages 2 and 9.

Interestingly, kids had the same boost in self-esteem whether or not they were overweight.

On the flip side, when kids have strong self-esteem, they’re also likely to make healthy food choices, the same study found.

5. Healthy eating can help kids with ADHD

 

Approximately 11 percent of kids between ages 4 and 17 are diagnosed with attention deficit hyperactivity disorder (ADHD), according to the Centers For Disease Control and Prevention (CDC).

While experts say foods can’t cause ADHD, processed foods, artificial food dyes and sugar may worsen symptoms.

It also seems that eating a whole foods diet can help to support the health of a child with ADHD. In fact, a February 2011 study in The Lancet found 78 percent of children who followed a “restricted elimination diet,” which consisted of real, whole, unprocessed foods, experienced an improvement in their symptoms.

Have you found eliminating certain foods and changing your child’s diet improved his mood? Let me know in the comments.

 

6 Natural Remedies To Ease Kids’ Tummy Aches

6 Natural Remedies To Ease Kids’ Tummy Aches

When my daughter complains that she has a stomachache, the first words out of my mouth are always, “are you going to vomit?!”

I know no one likes dealing with a kid who is vomiting, but when I see someone else getting sick, I start gagging myself.

Most of the time however, her stomach hurts because she ate a bag of chips, too many sweets or even went overboard on fruit, despite my best efforts to teach her about portion control.

Tummy aches are a surprisingly common complaint for kids. According to a May 2016 study in the journal American Family Physician, about 9 percent of kids’ doctor visits are due to stomachaches.

Most of the time, they’re mild and short-lived but if your kid has tummy aches that seem severe or persist, checking in with your pediatrician is always a good idea.

An infection, food allergies or an intolerance, constipation, fatigue and even stress can cause tummy aches.

When it’s your run of the mill tummy ache however, there are some natural remedies that can help ease your kid’s discomfort.

1. Chamomile tea

 

My go-to remedy when my kids have tummy aches is a cup of decaffeinated chamomile tea, which is a well-known remedy for upset stomach.

Chamomile leaves are high in flavonoids, a type of plant pigment that is thought to be responsible for chamomile’s healing properties. Research suggests chamomile may reduce inflammation and help the muscles relax.

Infants and young children however, should never consume chamomile tea, because (like honey), it may be contaminated with botulism spores.

2. Ginger

 

Ginger is another ancient remedy for tummy aches, nausea, and for pregnant women, morning sickness.

Studies suggest ginger’s effectiveness is due to its antioxidants, anti-inflammatory and anti-nausea properties. The oily resin from the roots of ginger contain bioactive compounds that are believed to help ease gastrointestinal (GI) distress.

If you decide to try ginger, ginger ale won’t cut it because it’s not made with real ginger root and is mostly sugar and high fructose corn syrup anyway.

Instead, try ginger tea, ginger beer (it’s non-alcoholic), or freshly grated ginger in a cup of warm water.

3. Heating pad

 

A heating pad (set on low) for about 20 minutes often does the trick when my kids have tummy aches. It helps relax the muscles in the abdomen and it can be soothing while your child is resting.

4. Peppermint

 

Peppermint, an herb which is a cross between water mint and spearmint, has been well researched and shown to be an effective remedy for people with Irritable Bowel Syndrome (IBS), according to a July 2014 study in the Journal of Clinical Gastroenterology.

Less is known about peppermint’s effectiveness for indigestion or nausea but it’s still worth a try.

Peppermint tea seems to be safe for kids, but be sure to read warning labels.

Peppermint essential oil in a diffuser may be OK, but the oils should never be applied to an infant or child’s face or chest because serious side effects can occur if they inhale it, according to the National Institutes of Health (NIH).

5. Produce and fiber-rich foods

 

If your child has a tummy ache because he’s constipated, a green vegetable smoothie, a few prunes or a small amount of prune juice may do the trick.

If constipation is a persistent problem, it’s important to talk to your pediatrician to rule out a medical condition.

Of course, taking a closer look at his diet is important too.

Avoid fast foods, processed foods and greasy foods and prioritize fruits and vegetables and other fiber-rich foods that can ease and prevent constipation.

6. Drink up

 

Sometimes drinking water is enough to get things moving and ease a tummy ache.

If you have a tough time getting your child to drink plain water, add slices of cucumber or strawberries, which will add a hint of flavor.

How To Choose A Healthy Kids’ Yogurt

How To Choose A Healthy Kids’ Yogurt

Whether you serve it for breakfast, as an after-school snack or add it to smoothies, yogurt can be a healthy food in your kid’s diet.

Yogurt is an excellent source of protein, which promotes satiety and can prevent weight gain. It’s also a great source of calcium, potassium, magnesium and vitamin B12 as well as probiotics, the healthy bacteria that boost kids’ gut health and strengthens their immune systems.

Studies show kids who eat yogurt may eat healthier overall too.

According to a January 2018 study in the European Journal of Nutrition, compared to kids who don’t eat yogurt, those who eat 60 grams of yogurt a day have healthier diets and higher intakes of key nutrients like calcium and iodine, lower levels of hemoglobin A1c, a marker of diabetes, and lower blood pressure.

Yet not all yogurts are created equal, however. Many are too high in sugar, have artificial ingredients and may not be the best source of probiotics. Here, learn how to sift through all the choices and choose a healthy kids’ yogurt.

 

 

Taste and try

In recent years, Americans are eating more yogurt than ever before. According to a 2018 report by ResearchandMarkets.com, sales of yogurt in 2017 reached nearly $9 billion.

It’s no surprise then, in order to meet consumer demand, there are dozens of different brands and types of yogurt on grocery store shelves.

Choosing between the different types of yogurt is usually a matter of preference. For example, Skyr yogurt is thicker and creamier than traditional, unstrained yogurt.

Organic yogurt is always a good idea because you won’t get the nasty antibiotics and hormones, but grass-fed yogurt, which has a better make-up of fats and nutrients than cows who feed on soy, corn and grains, is ideal.

According to a February 2018 study in the journal Food Science and Nutrition, cows fed a 100 percent organic grass and legume-based diet produce milk with higher levels of omega-3 and conjugated linoleic acid (CLA), which can reduce the risk for cardiovascular disease, obesity and diabetes.

Grass-fed yogurt is also a good choice for pregnant and breastfeeding moms, babies and children since omega-3 fatty acids play a role in the development of the eyes, brain and the nervous system.

If your kids are lactose intolerant or vegan or you don’t do dairy because of concerns regarding cow’s milk, there are plenty of non-dairy yogurts made with almond milk, coconut milk and soy.

 

Read labels

When it comes to sources of sneaky sugars, yogurt is one of the worst offenders.

According to a September 2018 study in the journal BMJ Open, of 900 yogurt brands in the U.K. tested, only 9 percent, and less than 2 percent of kids’ yogurts, were low in sugar.

The American Heart Association says kids should eat less than 25 grams of added sugar a day, but studies show most kids—even babies and toddlers—eat too much.

As the new Nutrition Facts labels, which include a line for added sugars, continue to be rolled out this year, it will be much easier to choose a healthy kids’ yogurt.

For now, read labels and keep in mind that sugar can be hidden behind at least 61 different names like fruit juice, cane sugar, sucrose and high-fructose corn syrup.

Consider low fat vs. full fat

The American Academy of Pediatrics (AAP) recommend kids consume non-fat or low-fat dairy products, but many of these types of yogurt contain more sugar than their full fat versions.

Full fat yogurt is also more satiating, which staves off kids’ hunger and can prevent weight gain. What’s more, studies prove that fat isn’t the demon it’s been made out to be.

In fact, a September 2018 study in the American Journal of Clinical Nutrition found no link between dairy fat and heart disease and stroke and the fats in dairy may even be protective against these conditions.

Make it your own

Yogurts with blended fruit, pretzels and crushed cookies can help persuade picky eating kids to eat yogurt, but these yogurts are so high in sugar they’re better served as dessert.

A healthier option is to choose plain yogurt and add your own fresh fruit like raspberries, which are high in fiber and low glycemic so they won’t spike your kid’s blood sugar. You can also add cinnamon, nutmeg or vanilla extract for extra flavor.

Think twice about yogurt tubes

Yogurt tubes are really convenient especially for school lunches, road trips and when you’re on the go, but many of these yogurts marketed to kids are loaded with sugar, and have artificial colors and flavors.

Although yogurt tubes are kid-friendly, it’s not a healthy, natural way for anyone to eat. Not only is using a spoon a fine motor skill, but instead of tasting and savoring each spoonful, squeezing food into their mouths creates an unhealthy mindless eating habit.

If you do opt for yogurt tubes however, look for those that are made with real ingredients, and are high in protein and low in sugar. Chobani and Siggi’s are two brands I like.

Look for yogurt with live and active cultures

For yogurt to be considered yogurt by the Food and Drug Administration (FDA), it must contain two types of probiotics, S. thermophilus or L. bulgaricus.

Yogurts marked with the National Yogurt Association’s live and active cultures seal from means the yogurt has at least 100 million cultures per gram when it’s manufactured.

Yet those probiotics may not be present by the time they hits store shelves. In fact, an April 2017 study out of the University of Toronto found many types of probiotic yogurts had levels of probiotics too low to provide the health benefits found in clinical trials.

To fill the void, serve naturally fermented vegetables, miso, tempeh, Kimchi and Kefir, which are better sources of probiotics.