See the processed truth behind which "whole" foods are healthy—and which are little more than junk food in disguise.
Peanut-butter and chocolate puffed cereal
The Claim: “8g whole grain per serving”
The Catch: The cereal’s grains (cornmeal) have been treated with high heat, pressure, and preservatives to create a crunchy, sweet breakfast treat. Sugar (organic evaporated cane juice) is also the third-largest ingredient, followed by several nonorganic items, including “natural flavor” (no explanation) and tocopherols, a preservative extracted from plant oils and used to prevent rancidity.
Conventional Version: Cap’N Crunch ($3.90, Quaker)
Real-Food Alternative: Whole-grain toast and peanut butter with a glass of organic, grass-fed milk
Lime-flavored smoothies in squishy pouches with a spout
The Claim: “probiotic,” “great source of calcium and vitamin D”
The Catch: Sugar (organic cane juice) is the second ingredient, followed by synthetic versions of vitamins A and D, which are used to replace nutrients lost in processing and prevent spoiling. Pasteurization damages naturally occurring probiotics, while added sugar disrupts digestion of any remaining enzymes and nutrients.
Conventional Version: Danimal Smoothies ($2.89, Dannon)
Real-Food Alternative: Plain, organic whole-milk yogurt with fresh or dried fruit and perhaps a drizzle of maple syrup
Frozen, breaded and fully cooked chicken patties
The Claim: “all natural,” “no antibiotics,” “no artificial flavors & preservatives”
The Catch: The patties contain no organic ingredients, meaning that there are few guarantees as to quality. The box states that no antibiotics are used in raising the chickens, but there is no indication as to what they are fed (possibly genetically modified soy and grain). Evaporated cane syrup is used in the chicken meat as well as the breading.
Conventional Version: Tyson Fun Nuggets ($2.35, Tyson)
Real-Food Alternative: Organic pastured chicken breast, lightly breaded with egg, whole-wheat flour, and bread crumbs and pan-fried
Organic freeze-dried fruit and grain bites
The Claim: “real fruit and whole Grains,” “perfect snacking for little fingers,” “bite sized pieces melt in little mouths”
The Catch: The mix takes two wonderful first toddler foods, bananas and grains, and adds sugar and science. Contains no dietary fiber, which means that even if the snacks started with whole grains, they’re so processed that most of the whole-grain goodness doesn’t make it to the finished product. Questionable nutritional value for toddlers, who cultivate bad snacking habits from an early age.
Conventional Version: Gerber Graduates Fruit Puffs ($1.09, Nestle)
Real-Food Alternative: Raw, diced bananas or cooked brown rice with corn
Individually wrapped snack bar
The Claim: “8g whole grains,” “excellent source of calcium,” “no high fructose corn syrup”
The Catch: While these bars don’t contain any high-fructose corn syrup, the ingredient list includes at least five sources of added sugar, and the calcium is added in supplement form rather than naturally occurring. They’re also filled with numerous preservatives and other highly processed ingredients. They pack seven grams of sugar and only one gram of dietary fiber.
Conventional Version: Rice Krispies Treats ($0.54, Kellogg’s)
Real-Food Alternative: Organic whole-milk yogurt and granola
Cartoon-shaped dry organic pasta with powdered cheese
The Claim: “no artificial anything!,” “naturally good source of calcium and protein,” “100% real cheese”
The Catch: While the box says “made with organic pasta,” there’s no USDA certification—and the majority of the ingredients aren’t, in fact, organic. The cheese is powdered and dyed, and it includes several added preservatives.
Conventional Version: The Blue Box: Macaroni & Cheese ($1.48, Kraft)
Real-Food Alternative: Certified organic whole-wheat pasta (fresh or dried), organic whole milk, and organic cheese. Add some chopped vegetables and this becomes a balanced, real-food meal.
Handheld organic kids' meals, frozen fish sticks
The Claim: Packed with “hidden veggies,” “200 mg EPA/DHA omega-3 fatty acids per serving”
The Catch: This “nutritious meal” contains more than 20 ingredients, many of which are difficult to pronounce. Beyond the processing and preservatives, however, is the problem with “hidden veggies.” Happy Baby products often begin with high-quality ingredients, but the company seems to have bought into the notion that kids need to be tricked into eating healthy foods.
Conventional Version: Fisher Boy Fish Nuggets ($1.78, High Liner Foods)
Real-Food Alternative: Baked, seasoned organic wild salmon (or other fish), brown rice with mixed vegetables (that your child can see and taste)
Organic juice in a convenient plastic pouch
The Claim: “lower sugar,” “100% daily vitamin C”
The Catch: The juice’s first two ingredients are water and sugar. If this weren’t bad enough, the remaining ingredients are juice concentrates (higher sugar content than regular juice), the ever-ambiguous “natural” flavor, and added, rather than naturally occurring, vitamin C.
Conventional Version: Capri Sun ($2.40, Kraft)
Real-Food Alternative: water and fruit, 100 percent fruit juice
