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Thies suggests aiming for 175 calories or less per serving; one gram or less saturated fat; no trans fats; no more than 13 grams of added sugars; no more than 210 milligrams sodium content; and at least two grams of fi ber. She notes that cholesterol alone is less of a health risk factor for kids than saturated fats and sugars unless a child is on a specialized diet. Added bonuses: Look for high-percent daily values (shown as DV percentage) for nutrients such as calcium, iron, zinc and vitamin D, which experts generally agree most kids’ diets lack in suffi cient quantities. Compare and contrast. Armed with these basic guidelines, compare, for example, the grams of sugar in a can of soda with a serving of cooked rolled oats, or the amount of calcium in a carton of milk versus a juice box. One- to-one evaluations will begin to give a child a sense of what numbers constitute “high” or “low” amounts. Check the fi ne print. “Artifi cial colors and fl avors, artifi cial sweeteners, high-fructose corn syrup or partially hydrogenated anything signal that the food is likely of lower nutritional quality,” counsels Dellolacono-Thies. Make a game of sounding out items in the ingredient list. “It’s a classic teaching moment: Unpronounceable ingredients often mean it’s a lab-created, fake, food-like item,” she says. Next, ask the youngster to read the label on an apple. Surprise! No food label means it’s a whole, real food—the best, most nutritious kind. Translate knowledge into choices. Once a child has gotten the hang of it, let him or her compare different food labels and choose which one is the healthier option. Plan a little extra time to also do it during grocery shopping. With time and practice, an educated youngster will begin to incorporate the power of reading food labels before choosing foods. “Even when children walk up to a


vending machine, where they can’t read labels, you want them to know which is the healthier option,” says Backer. “With label-reading practice, they’ll become savvy shoppers who’ll readily recognize healthy food options when they see them.”


Elisa Bosley is senior food editor at Delicious Living magazine.


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