I stand with every parent going through a picky eating phase: it’s a minefield. One minute chili peppers are all the rage and I’m buying them in bulk. Next, the peppers are absolutely disgusting, it’s incredible that I would even consider serving them. Pediatric gaslighting – it’s a thing.
So to make sure my 4 year old gets her produce (and to help me sleep at night), we restocked with plenty of fruit and veggie bags. Choosing them at the store is like picking out the finest astronaut food: Do you want a mix of apples, beets, and chia seeds? Maybe carrots, bananas and amaranth? Why just eat regular carrots when yellow carrots are also an option?
Of course, mommy guilt never lets me get a day off, so I began to wonder what kind of damage giving my daughter a pouch was doing to her teeth, appetite, and soul. To find out, I reached out to Jennifer House, a pediatric nutritionist and founder of First Step Nutrition in Calgary, Canada (hello northern neighbours!). House is the real deal—she has a master’s degree in nutrition and is a registered dietitian, so she understands the science and isn’t afraid to use it. Most importantly, she is an attractive mom.
“They’re simple, shelf-stable and mess-free,” she said. “There are some bags that have a lot of vitamins A and C. I definitely prefer them to chocolate chip granola bars.”
Alas, there’s always a but, and her problem was: the nutritional content wasn’t as good as the real thing. Pouches tend to be low in fiber, and most lack protein or fat—essential nutrients that help your child grow (not to mention stay full). And the sugar content can be sneaky, as some have added sugar or fruit juice concentrate.
However, there is one thing that does not need to be emphasized? After last year’s recall of some baby food bags containing lead and other heavy metals (!), parents are naturally worried about what’s in their kids’ bags. It’s perfectly fine to eat organic, House said, but research showing organic is better for your kids isn’t entirely true.
“The problem with pollution is you never know,” she said. “It depends on where the ingredients come from and factors like soil conditions.”
Instead, House recommends following nutrition labels and choosing bagged foods that contain simple ingredients you recognize and no added sugar. The ingredient list is in descending order, so the first item is the ingredient that makes up the bulk of the bag. This is something to remember. If you see a bag that claims to contain vegetables, it’s probably just a small amount.
But first, breathe a sigh of relief: Kids often need less food to meet their nutritional needs than parents think—and there are plenty of ways to do it.
“Parents always talk about vegetables, but fruits contain the same nutrients,” she said. “Fiber is also important, but you can get it from whole grains or legumes. A multivitamin can also relieve some stress.”
It’s easy to hide veggies in homemade meals so your kids will eat them (I’m super guilty of adding diced broccoli to my meatballs), but this may actually lead to kids distrusting what’s in front of them . Instead, House recommends that you continue to offer different vegetables without pressure and don’t be afraid to use dips, sauces and butters. (The last nutritionist recommended cream!)
Most importantly, though, don’t beat yourself up for pulling out the bag when you need to.
“With your practice and encouragement, one day your child may decide to eat vegetables,” House says. “In the meantime, you can continue to provide bags without guilt.”
