itional tuna salad and is high omega-3 fatty acids.

5. Buy whole fresh foods – It is always best to buy whole fresh foods when ever possible. In cases where this is not always practical it is more nutritious to use frozen than canned foods. Certain foods like beans, broths, and sauces are fine from cans or jars when you are rushed and don’t have time to prepare from scratch. Other packaged foods that are is important to have on hand are raw nuts and seeds, nut butters (no sugar or hydrogenated oils), whole grains such as brown rice, quinoa, whole wheat pasta, breads, and cereals, and spices, herbs and natural condiments to sea

It is now easier than ever for you and your family to eat healthy, nutritious meals. Most ordinary super markets now carry organic and healthier brands. FDA regulations are making companies list trans fat use and other harmful ingredients on labels. There are many selections of precut vegetables that can easily be steamed and tossed with a little flax or olive oil and some culinary herbs for a quick side dish. The key is to be prepared and to know what to look for.

The purpose of this article is to give you information to make your shopping trip a little easier. The following are some general shopping tips:

1. Produce – Organic produce might be more expensive, but it is generally healthier and more nutritious than traditional items. This is especially important for our children who are extra vulnerable to toxins in their diets. There are certain foods that naturally store a lot of pesticides where choosing organic is even more important. Some examples are: spinach, lettuce, apples, bell peppers, celery, imported grapes, potatoes and strawberries. In general organic produce tastes better which means that children will be more likely to eat it. Ideally all produce should be fresh, ripe, in season and locally grown. Frozen organic fruit is a great choice for foods like berries that are very nutritious but out of season.

2. Meat & Poultry – Although harder to find than produce, organic or free-range, hormone and antibiotic-free meats should be used whenever possible. There are diseases such as cancer that are associated with high levels of negative estrogen and antibiotics in the body.

3. Milk & Eggs – Organic milk is imperative. Based on the volume of milk and milk products that we are expected to give our children to get the recommended amount of calcium, it is crucial to use organic based products. Eggs should also be organic or from free-range, antibiotic and hormone-free poultry. Because it is hard to get fish high in omega-3 fatty acids into our children, it is especially beneficial to choose eggs labeled as high omega-3, which means that these important fatty acids were fed to the chickens.

4. Seafood – It is becoming increasingly more important to eat wild-caught, non farm raised fish or seafood and especially limit those fish high in mercury from the diet such as tuna, swordfish, and shark. For people who are used to eating tuna fish several times a week, canned wild salmon which is now in many health food stores makes a good alternative. It can be prepared the same way as traditional tuna salad and is high omega-3 fatty acids.

5. Buy whole fresh foods – It is always best to buy whole fresh foods when ever possible. In cases where this is not always practical it is more nutritious to use frozen than canned foods. Certain foods like beans, broths, and sauces are fine from cans or jars when you are rushed and don’t have time to prepare from scratch. Other packaged foods that are is important to have on hand are raw nuts and seeds, nut butters (no sugar or hydrogenated oils), whole grains such as brown rice, quinoa, whole wheat pasta, breads, and cereals, and spices, herbs and natural condiments to seas

Organic produce might be more expensive, but it is generally healthier and more nutritious than traditional items. This is especially important for our children who are extra vulnerable to toxins in their diets. There are certain foods that naturally store a lot of pesticides where choosing organic is even more important. Some examples are: spinach, lettuce, apples, bell peppers, celery, imported grapes, potatoes and strawberries. In general organic produce tastes better which means that children will be more likely to eat it. Ideally all produce should be fresh, ripe, in season and locally grown. Frozen organic fruit is a great choice for foods like berries that are very nutritious but out of season.

2. Meat & Poultry – Although harder to find than produce, organic or free-range, hormone and antibiotic-free meats should be used whenever possible. There are diseases such as cancer that are associated with high levels of negative estrogen and antibiotics in the body.

3. Milk & Eggs – Organic milk is imperative. Based on the volume of milk and milk products that we are expected to give our children to get the recommended amount of calcium, it is crucial to use organic based products. Eggs should also be organic or from free-range, antibiotic and hormone-free poultry. Because it is hard to get fish high in omega-3 fatty acids into our children, it is especially beneficial to choose eggs labeled as high omega-3, which means that these important fatty acids were fed to the chickens.

4. Seafood – It is becoming increasingly more important to eat wild-caught, non farm raised fish or seafood and especially limit those fish high in mercury from the diet such as tuna, swordfish, and shark. For people who are used to eating tuna fish several times a week, canned wild salmon which is now in many health food stores makes a good alternative. It can be prepared the same way as traditional tuna salad and is high omega-3 fatty acids.

5. Buy whole fresh foods – It is always best to buy whole fresh foods when ever possible. In cases where this is not always practical it is more nutritious to use frozen than canned foods. Certain foods like beans, broths, and sauces are fine from cans or jars when you are rushed and don’t have time to prepare from scratch. Other packaged foods that are is important to have on hand are raw nuts and seeds, nut butters (no sugar or hydrogenated oils), whole grains such as brown rice, quinoa, whole wheat pasta, breads, and cereals, and spices, herbs and natural condiments to sea

ice for foods like berries that are very nutritious but out of season.

2. Meat & Poultry – Although harder to find than produce, organic or free-range, hormone and antibiotic-free meats should be used whenever possible. There are diseases such as cancer that are associated with high levels of negative estrogen and antibiotics in the body.

3. Milk & Eggs – Organic milk is imperative. Based on the volume of milk and milk products that we are expected to give our children to get the recommended amount of calcium, it is crucial to use organic based products. Eggs should also be organic or from free-range, antibiotic and hormone-free poultry. Because it is hard to get fish high in omega-3 fatty acids into our children, it is especially beneficial to choose eggs labeled as high omega-3, which means that these important fatty acids were fed to the chickens.

4. Seafood – It is becoming increasingly more important to eat wild-caught, non farm raised fish or seafood and especially limit those fish high in mercury from the diet such as tuna, swordfish, and shark. For people who are used to eating tuna fish several times a week, canned wild salmon which is now in many health food stores makes a good alternative. It can be prepared the same way as traditional tuna salad and is high omega-3 fatty acids.

5. Buy whole fresh foods – It is always best to buy whole fresh foods when ever possible. In cases where this is not always practical it is more nutritious to use frozen than canned foods. Certain foods like beans, broths, and sauces are fine from cans or jars when you are rushed and don’t have time to prepare from scratch. Other packaged foods that are is important to have on hand are raw nuts and seeds, nut butters (no sugar or hydrogenated oils), whole grains such as brown rice, quinoa, whole wheat pasta, breads, and cereals, and spices, herbs and natural condiments to sea

rmone-free poultry. Because it is hard to get fish high in omega-3 fatty acids into our children, it is especially beneficial to choose eggs labeled as high omega-3, which means that these important fatty acids were fed to the chickens.

4. Seafood – It is becoming increasingly more important to eat wild-caught, non farm raised fish or seafood and especially limit those fish high in mercury from the diet such as tuna, swordfish, and shark. For people who are used to eating tuna fish several times a week, canned wild salmon which is now in many health food stores makes a good alternative. It can be prepared the same way as traditional tuna salad and is high omega-3 fatty acids.

5. Buy whole fresh foods – It is always best to buy whole fresh foods when ever possible. In cases where this is not always practical it is more nutritious to use frozen than canned foods. Certain foods like beans, broths, and sauces are fine from cans or jars when you are rushed and don’t have time to prepare from scratch. Other packaged foods that are is important to have on hand are raw nuts and seeds, nut butters (no sugar or hydrogenated oils), whole grains such as brown rice, quinoa, whole wheat pasta, breads, and cereals, and spices, herbs and natural condiments to sea

itional tuna salad and is high omega-3 fatty acids.

5. Buy whole fresh foods – It is always best to buy whole fresh foods when ever possible. In cases where this is not always practical it is more nutritious to use frozen than canned foods. Certain foods like beans, broths, and sauces are fine from cans or jars when you are rushed and don’t have time to prepare from scratch. Other packaged foods that are is important to have on hand are raw nuts and seeds, nut butters (no sugar or hydrogenated oils), whole grains such as brown rice, quinoa, whole wheat pasta, breads, and cereals, and spices, herbs and natural condiments to season foods.

6. To Avoid – The most important foods to avoid are non-domestic produce as they are almost always sprayed with pesticides (some with DDT that is banned in our country), ground meat unless it is cut directly from the butcher because of the filler parts that could be added, foods with additives, colors, preservatives, emulsifiers, and chemical names that you don’t understand, and packaged foods with multiple ingredients including hydrogenated fats, corn syrup and artificial sweeteners.

Hopefully this list does not seem overwhelming to you. It is most important to take the time to sit down and enjoy a meal as a family. If possible it is helpful to get the children involved in the planning, shopping and preparation of nutritious meals so they become something that can be shared and appreciated together.