Everyone is busy getting their kids back to school.  What a perfect time to take a little break and bring the kids to a Family Night that will mix fruits and vegetables and lots of FUN.  Nourish Interactive has been working with Fresh Choice to reach out to kids and promote healthy eating.  With September being National Childhood Obesity Awareness month, it is a reminder to us how important healthy foods and daily activity is for kids.

We are happy to let our San Mateo, CA and nearby Peninsula cities know that the Fresh Choice Restaurant in San Mateo will host its First Family Night.  Nourish Interactive will be there with nutrition education games to make fruits and vegetables fun for kids.

Click to go to Facebook Event Page!

Take a night off from cooking and enjoy fresh seasonal fruits and vegetables from their local farm while the kids have some fun learning about healthy food choices.

Just a few of the FREE & FUN nutrition activities for kids:

• Take a picture with Chef Solus
• Play Nourish Interactive Games- winner of Parents’ Choice Seal and Children’s Library Association Award
• Play tic-tac-toe   The vegetables versus Chef Solus
• Coloring fruits and vegetables while kids learn where produce really comes from!
• Spin the wheel, land on a fruit or vegetable and win a prize!
• Healthy eating out tips for parents to take home.
• Each child will have their name entered into a contest and have a chance to win a Wii game system.

Play the Yummy Drops Fruit Game and automatically get a FREE Kids meal coupon for Fresh Choice Restaurant!

More information:

Family Night event at Fresh Choice Restaurant in San Mateo, CA

Fresh Choice and Nourish Interactive Partnership

Nourish Interactive partnered with Fresh Choice!

I wanted to share with you a chance to have some fun, promote healthy snacks for kids AND support the World Wildlife Fund this Halloween.

Hershey’s and Organic Valley want to spread the word about milk in single serve, shelf stable cartons, and encourage moms to hand these out as Halloween treats.  To help spread the work they have created a special campaign on  Facebook and Twitter .  On the Facebook and Twitter, you can choose whether your friends deserve to receive a treat or a trick – each and every one you send is a 10 cents donation to World Wildlife Fund. And on the Web, you can upload head shots of yourself and your friends, only to have them appear atop the dancing bodies of monsters, ready to trick or treat at your friends’ doors.

You can also get free coupons for chocolate milk (packed with calcium that kids need for bones and teeth)!

The World Wildlife Fund is a nonprofit organization that protects our wildlife.   Their mission is the conservation of nature.

For more than 45 years, WWF has been protecting the future of nature. The world’s leading conservation organization, WWF works in 100 countries and is supported by 1.2 million members in the United States and close to 5 million globally. WWF’s unique way of working combines global reach with a foundation in science, involves action at every level from local to global, and ensures the delivery of innovative solutions that meet the needs of both people and nature.

The economy is still a hardship with many Americans and now a new study, released by Technomic, is reporting that eating healthy is becoming more difficult even though more consumers do actually want to eat healthier!

Here is what the study reported:

• 70% of consumers are reporting that healthier foods are becoming harder and harder to afford
• 53% of consumers claimed that they often buy less healthy foods because it is cheaper
• 44% of consumers say that their budget does not allow them to eat healthier foods

It is sad to read these results. I understand we have all had to cut back and healthy foods seems to be taking a big hit dropping in priority as people are trying to economize.

But there are ways to economize and still afford healthier foods. Yes, it does require some planning but with just a little upfront planning, you can buy the healthy foods your kids need to grow healthy and strong.

Here are a few articles I wrote – short and to the point with practical ways to buy healthy foods on a budget.

I hope this helps. If you have other ideas, please share them so other parents can benefit and together we keep healthy eating high on the priority list.

Healthy eating on a budget

Shopping for healthy foods on a budget

Grocery savings by food group

How to be a budget conscious shopper.

I was contacted by Cool Cups to try their kids gel snack pack. What caught my eye was the fact that it was made with all natural ingredients. It is difficult to find healthy pre-packaged snacks that don’t have chemicals, preservatives and other unnatural ingredients.

I am not getting any kick back for sharing this snack with you. When I find a snack that I think might help moms and dads in their struggle to find healthy but fun and tasty foods for their kids, I want to share that.

I did think the sugar was a little high, but they are working on a version that has less sugar.

I contacted the company to see if I could get a coupon for you but they don’t have a system in place yet. However, they are participating in the Whole Foods “Back to School” program where parents can get 20% off during the first two weeks of September.

So here is the top ten features that make this a healthy and tasty snack

1. GELATIN FREE

2. ★VEGAN

3. ★LESS THAN 95 CALORIES

4. ★GLUTEN FREE

5. ★FAT FREE

6. ★DAIRY FREE

7. ★GMO FREE

8. ★HIGH IN VITAMIN C

9. ★NO ARTIFICIAL COLORS

10. ★ NO ARTIFICIAL PRESERVATIVES

Visit Cool Cups to learn more about their healthy and tasty snacks for kids!

‘Healthy snacking’ resources from Nourish Interactive- our healthy family nutrition website:

20 Healthy Snack Food Ideas for Kids -Printable pdf list to put on fridge ‘new healthy snack food ideas!’

Healthy Snack Foods for Kids – A healthy nutrition tips articles from our Nourish Healthy Kids library.

Healthy Snacks Ideas for Half Time

Kids’ Healthy Snacking Printable Goal Agreement- set healthy goals together as a family

Healthy Snacks Kid-Friendly Printable Food Tracking Sheet-Weekly snack food diary to encourage healthier food choices.

I was shopping at Whole Foods and found an aisle that had many grains, nuts and seeds but they were in big containers and unpackaged. They were much cheaper because these food items were not packaged. You grab a bag and buy only the amount that you need and it is cheaper per pound than if you bought the packaged food.

I was buying black beans (uncooked) on sale and was able to buy the unpackaged black beans for a $1 less (same amount!). I found the same with brown rice, flax seeds, oat bran and walnuts. I was not bothered at all by having to place the foods in the plastic baggies and add the twist tie. In fact, I was very happy that I could buy the quantity I needed instead of a larger amount.

I would have completely missed this aisle if one of the store assistants had not mentioned it to me. What a treat!

Other tips:

Also look for the store brands. I compared food labels and found foods that were comparable to what I needed but because they were the store brand, it was much cheaper!

I also stay away from the packaged to go items. Yes they are convenient, but they cost a heck of a lot more.

I share this story with you, because there are ways to save money and still shop healthy. We just have to take some time and explore the store a bit.

We often think that healthy foods tend to be the more expensive foods.  But that is not necessarily true.

There are some simple rules you can follow that will help you buy healthier foods at an inexpensive price.

• by fruits and vegetables in season
• by in bulk when in makes sense
• avoid processed foods, they tend to be more expensive
• avoid prepackaged or convenience packaging, these tend to be more expensive (you can create your own prepackaging at home easily with  ziplock baggies)
• look at portion sizes, some foods give you a lot of vitamins with just a handful – making them great snacks
• eat a variety of foods from all the food groups

Here is a list put together by MastersInHealthCare.com listing for us the top 50 foods that give you the best value for your dollar!

1. Strawberries: When bought in season, strawberries can be bought in bulk or individually for a modest price. And just one half cup of raw strawberries contains 149% of your daily value for Vitamin C.
2. Apricots: Apricots are a good source of the antioxidant beta-carotene, which is converted to Vitamin A once ingested. Buy fresh apricots and dry them yourself for better savings.
3. Blackberries: Raw blackberries are low in calories but have a significant amount of dietary fibers, plus 50% of your daily value of Vitamin C per cup.
4. Raspberries: Raw raspberries are another easy, healthy snack that isn’t too costly. They contain Vitamin K, magnesium, dietary fiber, and Vitamin C.
5. Cherries: Make sure you buy cherries in season, or they can get expensive. They’re known as a “super fruit” because of their very high beta carotene content, as well as their fiber, folate, iron, magnesium, Vitamin C and potassium content.
6. Cantaloupe: Cantaloupes not only go a long way in terms of recipes and snacking, they’re also low in calories, have no fat, and contain 120% of your daily value of Vitamin A and 108% Vitamin C in just one cup.
7. Pears: One pear contains 24% of your daily value of fiber and have a low glycemic index, which means that the carbohydrates are slow to convert to sugar. Pears also contain Vitamin C and Potassium.
8. Raisins: Raisins do contain plenty of sugars, but no fat or cholesterol. They are also a good source of potassium, iron and dietary fiber.
9. Watermelon: Buy a huge watermelon in season for a cost-effective summer snack that’s packed with vitamins. Watermelons contain Vitamin A, B6, and lots of Vitamin C.
10. Peaches: Buy fresh, not canned, peaches for the best nutritional value. Peaches contain beta-carotene, Vitamin C, Vitamin E and Vitamin A.
11. Figs: Buy fresh figs and dry them yourself to save on cost. Figs are fat, cholesterol, and sodium-free; have 20% of your daily value of fiber; and “have the highest overall mineral content of common fruits,” according to California Figs.
12. Blueberries: Blueberries are strong carriers of Vitamin C, manganese and dietary fiber, and also contain Vitamin E.
13. Cranberries: Cranberries are actually low in sugar and calories and contain lots of Vitamin C, dietary fiber, manganese and Vitamin K.
14. Oranges: Get plenty of Vitamin C, as well as dietary fiber, folate, Vitamin B1, potassium, Vitamin A and calcium from just one orange.
15. Bananas: Bananas may have carbs and sugar, but they’ve also got lots of Vitamin C and potassium, plus Vitamin B6, dietary fiber and manganese, making them a nutrient-rich snack.
16. Asparagus: Asparagus has more folic acid than any other vegetable. Folic acid helps prevent liver disease and helps your blood cells grow.
17. Tomatoes: Tomatoes contain beta and alpha-carotene, lutein, fiber, potassium, Vitamin C, folate and more vitamins. Plus, depending on the variety you choose, they’re quite inexpensive.
18. Crimini mushrooms: Crimini mushrooms have almost no calories but are packed with potassium, selenium, Vitamins B2, B1, B6 and B3, zinc, magnesium, iron, calcium, folate, protein and more.
19. Squash and Zucchini: Summer squash and zucchini are only about $1 – $2 a piece and contain a moderate amount of Vitamin C and Vitamin A, plus iron and protein.
20. Black beans: Black beans are one of the healthiest varieties of beans, containing 24% of your daily value of dietary fiber, 14% of your daily value of protein, and no saturated fat per 1/2 cup.
21. Lentils: Raw lentils have a lot of calories, but no saturated fat and 50g of protein. They’re also an excellent source of iron and dietary fiber.
22. Carrots: Raw carrots bought individually are incredibly cheap and are a good source of dietary fiber. One cup of copped carrots also contains 428% of your daily value of Vitamin A.
23. Broccoli: One cup of raw broccoli flowerets only contains 20 calories but has 110% of your daily value of Vitamin C, 43% of Vitamin A, and no fat or cholesterol.
24. Kidney beans: Kidney beans are rich in B-complex vitamins, niacin, folate, magnesium, omega-3 fatty acids, soluble fiber and calcium.
25. Pearl Barley: Add pearl barley to a soup or salad for a major dietary fiber boost, plenty of iron, and a good dose of protein.
26. Leafy spinach: Leafy spinach is moderately priced by the bunch, and can be divided up for multiple salads, sandwiches and garnishes. It contains fiber, B-complex vitamins, folate, magnesium, lutein and potassium.
27. Potatoes: Potatoes contain carbohydrates, calories and sugars, but they’re also a very versatile, cost-effective food that contains lots of nutrients like Vitamin C, Vitamin B6, potassium, manganese and dietary fiber.
28. Green bell pepper: Green bell peppers are cheaper than red bell peppers, but each one still contains 220% of your daily value of Vitamin C.
29. Cabbage: Cabbage contains 91% of your daily value of Vitamin K; over 50% for Vitamin C; and a healthy amount of dietary fiber, Vitamin b6, omega-3 fatty acids, folate, manganese and more.
30. Jalapeno pepper: A jalapeno pepper is very cheap, and because it’s so hot and spicy, only a very small portion is needed at a time, making it cost-effective. Jalapeno peppers also contain Vitamin C and Vitamin A, plus a healthy amount of dietary fiber and iron.
31. Almonds: Try unsalted almonds for plenty of omega-3 fatty acids, polyunsaturated fats, Vitamin E and fiber. You only need a handful for an energy boost that will fill you up, too.
32. Flaxseed: Flaxseed is usually sold in pretty large bags, and you only need to add a tiny bit to cereal or any homemade breads and grains for the benefits. Flaxseed contains omega-3 fatty acids and lots of fiber.
33. Walnuts: Walnuts are another healthy nut that contains magnesium, folate, polyunsaturated fats, omega-3 fatty acids and Vitamin E. Add a few to a fruit salad, or eat them alone.
34. Sunflower seeds: Sunflower seeds contain lots of Vitamin E, more than almonds, peanut butter or even spinach.
35. Sesame seed kernels: A handful of sesame seed kernels contains a healthy amount of iron, calcium and protein, plus dietary fiber.
36. Brazil nuts: Brazil nuts are considered an excellent source of selenium and also contain protein, fiber and magnesium.
37. Whole grain or multigrain bread: You don’t have to buy the fancy bread: just pick out a moderately priced (maybe the generic brand) whole grain or multigrain version to get heart-healthy bread that has plenty of dietary fiber.
38. Brown rice: Rice goes a long way, and it’s inexpensive. Plus, it’s full of fiber, B-complex vitamins, niacin and magnesium.
39. Whole-wheat spaghetti: Even the whole-wheat variety of spaghetti makes a cheap meal, and it’s packed with fiber.
40. Couscous: Like rice and pasta, couscous goes a long way when you cook it. It also contains protein and fiber, when you choose the whole-wheat or whole-grain variety.
41. Whole grain tortillas: One whole-grain tortilla has 8g of protein and 7g of dietary fiber. Tortillas are usually sold in large packs, too.
42. Oatmeal: Depending on the kind of oatmeal you buy, you can usually find a pretty good deal. It’s also a good source of fiber.
43. Green tea: Green tea contains the highest concentration of the antioxidants called polyphenols, and may help prevent some types of cancer and heart disease. Buy your own green tea packets from the grocery store to save on cost.
44. Milk: Low-fat or non-fat milk that is fortified with Vitamin D, plus calcium, Vitamin A and protein. Buy store brand or generic brand milk for a better deal.
45. Orange juice: Generic brand orange juice isn’t terribly expensive, and it contains Vitamin D and plenty of Vitamin C.
46. Plain yogurt: Buy large containers of plain, non-fat yogurt instead of the individual snack-sized yogurts to save money and get the most nutritional version. One cup of plain yogurt contains 14g of protein and 49% of your daily value of calcium. Plus, it also contains probiotics which help your body absorb nutrients.
47. Egg whites: Egg whites do contain a fair amount of sodium, but they also contain 26g of protein per cup and zero fat.
48. Tuna: Tuna is a cold-water fish that contains much-needed omega-3 fatty acids and lots of protein. It’s also usually cheaper than salmon or mackerel.
49. Tomato soup: Make your own variety for an even more cost-effective soup. Tomato soup is a good source of Vitamin C, iron, Vitamin A and dietary fiber.
50. Sardines: Sardines are an excellent source of iron, calcium and protein, as well as niacin, Vitamin D and Vitamin B12. Just don’t indulge too often: sardines are also very high in cholesterol.

I was in the grocery store with my mom and she was complaining how expensive the vegetables were. I know we are all feeling the pinch with today’s economy so I thought about some more ways to eat healthy on a budget.We think eating healthy costs more and it does when compared with a $1.99 meal at a fast food place but that isn’t very healthy, especially for our children who are still growing and developing. They need the nutrition because they are in a constant state of creating new cells for those bones, brains, muscles and organs.Here are some ways you can save a buck and help your family eat healthier:

• Avoid eating out. Even though it may seem cheap, it adds up quickly, a little here, a little there. In the long run, it is cheaper to cook at home. Make this fun family time and let the kids help.

• Try to serve more vegetables and fruits in your meal. These are less expensive than processed foods and way better for the kids. Start the meal off with soup and salads.

• Eat smaller portions of meat. In fact, try skipping meat altogether for one or two nights.  Meat is very expensive and can be easily replaced with beans, nuts and eggs. You can find some great recipes. You can also try cutting up meat into small strips/pieces and create a meal with bits of meat instead of serving a “steak or chop”

• Try to buy some food in bulk. Look for foods that will keep or you can use up easily. Buying in bulk is cheaper in the long run but more expensive upfront. It makes no sense to buy in bulk and then have to throw away half of it later. So be smart and make a list so you don’t overbuy.

• Avoid buying ready-to-eat or prepacked food items. You really pay more the convenience. (I know I have said this before, but it is a good one- worth repeating)

• Consider buying store brands. For less money you can often get a product which is very similar in quality. Foods to consider (canned beans, tomatoes, broth)

• Drink water. Help the kids enjoy the natural taste of water. I admit, I used to love my diet soda (and so did my daughter- no surprise- I was the role model!) but now I am drinking more water. I can hardly drink anything else because it is usually just too sweet. You would be surprised how your tastebuds will change- and your kids!!

Continuing in our tips for healthy eating on a budget. Here are some specific tips for best buys by food groups:

The Grains Group: Breads, cereals, pasta and rice (look for the word “whole” for added fiber, vitamins and minerals)

• Look for bargains on day old bread. It costs less but is still nutritious.
• Look for bargains on day old bread. It costs less but is still nutritious.
• Buy regular rice, oatmeal and grits instead of instant to save on money, sugar and calories.

The Vegetables Group: Your family needs one green leafy and one orange vegetable every day.

• Buy large bags of frozen vegetables. Seal tightly in the freezer between uses.
• Avoid pre-bagged salad mixes. They are usually more expensive and spoil faster

The Fruit Group: Fresh, frozen or canned fruit, 100% fruit juice (it is best to eat fruit, juice tends to be higher in sugar)

• Buy fresh fruits in season, when they generally cost less.
• Frozen and canned fruits are a smart choice all year round.

The Milk Group: Milk, cottage cheese, and cheese (look for low-fat or nonfat for a healthy choice)

• Buy fresh, low-fat milk in the largest size that can be used before spoiling. Larger containers cost less than smaller sizes.
• Ultra-pasteurized milk has a longer expiration date and won’t spoil as fast

The Meat and Beans Group: Lean meats, beans, seeds and nuts are all great source of proteins

• Chuck or bottom round roast has less fat and is cheaper than sirloin.
• Dried beans and peas are a good source of protein and fiber. They last a long time without spoiling.
• Look for specials at the meat counter. Buy meat on sale for big savings.
• Buy meat in large bulk packages to save money. Freeze portions you might not use right away to prevent spoiling.

With this very tight economy, we are all feeling the pinch when shopping. Food shopping for the family is no difference. But there are some things you can do to “stretch a dollar” as my wonderful and “would-never-waste-anything” mom would say.Here are some tips on how to be smarter with your dollars when grocery shopping for the family:

• Make a shopping list. This helps you stick to your budget.

• Plan your meals. Planning helps put leftovers to good use.

• Look for coupons, sales and store specials.

• For added savings sign up for the store discount card. These should be free and easy to sign up for.

• Don’t shop when you or the kids are hungry. It is easier to stick to your shopping list.

• Try store brands. They usually cost less.

• Compare products for the best deal.

• Check sell by dates. Buy the freshest food possible. It lasts longer

• Store food right away to preserve freshness.

• Freeze food to prevent spoiling.

• Divide foods into small portions for children to prevent waste.

• Use foods with the earliest expiration

Source: Food and Nutrition Services, USDA

Nourish Interactive thanks all who shared their opinion by taking our mini survey!

Thanks to Jason at 1-877myjuicer.com, I was able to host a giveaway for a Free Lexen Healthy Electric Fruit and Veggie Juicer ($149 value). I’ve got to say thank you to the 850 Nourish Interactive visitors who shared their feedback in our first mini survey and all who entered the Healthy Juicer Drawing.

I am happy to announce the randomly selected winner, compliments of Random.org is listed below.

G. Andolina of Centralia WA

Here is what the winner of the Nourish Interactive Healthy Juicer drawing had to say!
“Thank you so much for contacting me about exactly what I had been wishing to a friend yesterday that I had gotten for Christmas. One of the things I miss most about not living in San Francisco was the fresh-squeezed carrot juice and apple juice with Meyer lemon juice from the Marin farmer’s market. Living in Washington State means apples everywhere and now a new way to juice and share with my friends.” –G. Andolina Centralia Wa.

Juicing is such a great way to get kids to try different fruits and vegetables.

For those of you who would still like the Lexen healthy electric fruit and veggie juicer – 1877myjuicer.com is offering a special 10% off savings to all Nourish Interactive supporters who want to purchase the Lexen Electric Healthy Fruit and Veggie Juicer!

Simply purchase through 877myjuicer.com and enter code: NILEXEN upon checkout.

Happy healthy juicing!

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