Friday Food Finds
Each week I share five of my favorite, dietitian approved, food products
with you so you can know what to buy at the store and why!
Are you confused at what products you should be buying for you and your family at the grocery store?
Well, you’re not alone!
Some of the most common questions I get asked as a Dietitian are:
“Should I buy this? or that?”
“What type of ______ should I buy?”
“Which type of ______ is healthiest?”
This is why I created my weekly Friday Food Finds List!
Each week I share five of my favorite, dietitian approved, food products
with you so you can know what to buy at the store and why!
*All content is unsponsored unless otherwise noted. I do include affiliate links, however, I carefully select which companies to work with and only share products I use in my household! Honesty and transparency is very important to me! I get a small commission on affiliate purchases which help account for the cost to run this website for you 🙂
September 20, 2019
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PF Changs Teriyaki Sauce
Walmart: $3.38/bottle
Amazon: Click for current price
Teriyaki sauce is usually loaded with added sugar. This sauce is still tasty, affordable, and only has a fraction of the added sugar!
Why I Recommend?
- 3 g added sugar per serving
- No saturated fat
2. PF Changs Sesame Sauce
Walmart: $3.38/bottle
Here is another sauce option with low added sugar! (note: not all the PF Changs sauce flavors are low in added sugar).
Why I Recommend?
- 4 g added sugar per serving
- No saturated fat
3. PG Changs Korean Style BBQ Sauce
Walmart: $3.48/bottle
Here is another sauce option with low added sugar! (note: not all the PF Changs sauce flavors are low added sugar).
Why I Recommend?
- 5 g added sugar per serving
- No saturated fat
4. Stubbs BBQ Sauce
Walmart: $3.98/32 oz bottle
Amazon: click for current price
While i’m talking about sauces with low sugar, I can’t forget to tell you about Stubbs BBQ sauce. It has a fraction of the added sugar as other brands!
Why I Recommend?
- 4 g added sugar per serving
- No saturated fat
Other features
- No high fructose corn syrup
5. RX Bar Kids
Amazon: $12.31/16 count
Walmart: $18.98/16 count
Granola bars can have as much sugar as candy (eek!). This is probably my 1st choice as a recommendation for a “granola bar” for kids. Why? Because of the ingredients list and the fact that it has no added sugar. Definitely worth a try!
Why I Recommend?
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0 g Added Sugar
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7 g Protein per serving
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Good source of fiber (4 g)
Other Features
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Several different flavor options
September 13, 2019
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Naked Smoothie Drink
Walmart: $3.92/32 fl/oz
Amazon: Click to view current price
I prefer making my own smoothies for my family so I can control what goes in it. But, there are a few options out there that help when I am in a bind or just want something different. I like Naked smoothie drinks because they are just fruit – no added sugar. Plus, they taste really, really good! Our absolute favorite is the mighty mango (it’s really the only kind we get).
Keep in mind that having some fruit juice/smoothie is okay. When you do choose this, make sure it is 100% juice most of the time (this comes from straight fruit). Also, keep in mind that with juice/smoothie options you often loose out on the fiber from processing which is another reason why whole fruit should be the predominant source of fruit in anyones diet. Also, this drink is really concentrated with fruit meaning there is a lot of volume of fruit in a smaller amount compared to whole forms of fruit – there is a lot of sugar (albeit it is natural sugar) but this is not a “meal” drink. Watch the portion size you are drinking it in so you don’t get a blood sugar overload and pair it with other nutrient dense options high in fiber, protein, and/or healthy fats to help your meal or snack stay with you longer.
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Why I Recommend?
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So Yummy!
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No added sugars
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Excellent source of Vitamin A (in Mighty Mango Flavor)
Other Features
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Non GMO
2. That’s It Fruit Bars
Amazon: check for current price
This brand of fruit bars only have fruit as ingredients as well – with no added sugars. A great option for your little athletes, on hikes, or just on the go where you need some energy! I also love the taste and texture. The texture is more gummy than dry/leathery.
Why I Recommend?
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No added sugars
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Good source of fiber
Other features
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Paleo
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Gluten Free
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Vegan
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Non GMO
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Lots of different flavors
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3. Bear Fruit Yo-Yo’s
Amazon: Click for current price
These are fun, rolled like a fruit roll-up, and have a fun card in each package that tells about different places around the world. My child loved the special card and was excited to get a “fruit roll-up”. Its also great that their isn’t any added sugar! and the packaging is fun for kids.
Why I recommend?
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Fun presentation
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No added sugars
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Good source of fiber
Other Features
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Gluten Free
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Kosher
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Vegan
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Multiple flavor choices
4. Bear Naked Triple Berry Granola
Target: $3.99/12 oz package
Amazon: $23.94/6, 12oz packages
Finding granola with no-to-low added sugar is nearly impossible. But, this kind only has 3 g added sugar! Plus, it tastes pretty good on top of smoothie bowls too!
Why I Recommend?
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Low Added Sugar
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Good Source of Fiber
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23 whole grains per serving
Other Features
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Non GMO
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Vegan
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Kosher
5. Crunchmaster Multi-Seed Crisps
Walmart: $2.93/4.5 oz bag
Amazon: Click for price
I’m always up for sharing a cracker that is 100% . whole grain with fiber! Plus, my family likes the taste too.
Why I recommend?
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100% Whole grain
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Contains Fiber
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No added sugars
Other Features
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Gluten Free
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Non GMO
September 6, 2019
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Moon Cheese
Amazon: $12.50/3, 2oz packages
Costco: $10.99/ 10 oz package
These are a great alternative to goldfish or cheez-its and they are really just cheese! They give a similar crunchy, salty, and cheesy taste as the more popular cracker options with a little bit more nutrition. (plus, they kind of look like those cheese ball puffs!)
Why I recommend?
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Ingredient list: JUST CHEESE!
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Does not need refrigeration so perfect for on the go
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Good source of Calcium
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5 g Protein per serving
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Lower in sodium compared to popular cracker alternatives
Other features
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Gluten Free
2. Kashi Cinnamon Harvest
Walmart: $2.98 ($0.19/oz)
Amazon: $11.56/4 pack ($0.18/oz)
This cereal ranks really well for 2 of the 3 criteria I recommend when buying breakfast cereal (For my post on how to choose breakfast cereal, click here). Plus, it doesn’t taste like cardboard and my kids and husband actually eat it! It has 9g of added sugar per serving (higher than I would like), but considering it is high in fiber and protein I think it can be a good choice to through into your breakfast menu every once in a while.
Why I recommend?
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7 g fiber per serving
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52 g Whole Grains per serving
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7 g protein per serving
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1.7 mg Iron per serving
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Excellent source of Thiamin, Magnesium, Niacin, and Zinc
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Small Ingredients List: Whole grain wheat, cane sugar, cinnamon, natural flavor
Other features
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Vegan, Non GMO, USDA Organic
3. Oikos Triple Zero Yogurt Go Pack
Walmart: ~1.50/ pouch ($0.35/oz)
I think this is a great option for on the go breakfasts or snacks for both adults and kiddos! In kids ages 1-2 I would choose dairy that contains fat because they need that extra fat for growth but, this can be a great option for older kids and adults. The biggest highlight is that it contains no added sugars (unlike go-gurts or other kid-targeted yogurts).
Why I recommend?
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No added sugars
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10g protein
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No Saturated Fat
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4 g Fiber
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Excellent source of calcium
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Good source of Vitamins B6, B12 & Vitamin D
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Contain Probiotics
Other features
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No artificial sweeteners
4. Land o’ Lakes Light Butter Spread
Walmart: ~$5.00/24 oz tub
I’m always looking for easy ways to cut down on the saturated fat in our diet (hello heart health)! I like this spreadable “light” butter because it contains part butter, part canola oil which gives me less saturated fat and more unsaturated (healthy) fats when I spread this on my waffles, toast, etc. I don’t use this in baking, just on everyday things like waffles, toast, grilled cheese, rolls, etc.
Why I recommend?
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2 g Saturated fat per serving (compared to 7 g in butter)
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Contains healthy unsaturated fats from canola oil
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Less calories than butter
5. Natures Bandits Fruit Sticks
Amazon:
Fruit snacks are fun for kids but they are also pretty much just glorified candy. These are a great alternative without the added sugar!
Why I Recommend?
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No Added Sugar
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Fun Packaging for kids
Other Features:
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Gluten Free
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GMO free
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Vegan
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USDA Organic
June 14, 2019
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Skinny Cow Ice Cream Sandwiches
Walmart: $3.98/6-pack
Target: $4.29/6-pack
These ice cream sandwiches bars have more less saturated fat and reasonable added sugar compared to other brands (seriously you should compare at the store) and my family and I think they taste good too!
Why I recommend?
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Reasonable Added Sugar – 15 grams per serving! (may be close to other brands but not horrible for a treat to be eaten on occasion).
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1 gram of Saturated Fat – compared to ~2.5-4.5 grams from other common brands
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excellent source of calcium
Other Features
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Comes in multiple flavors (chocolate, vanilla, cookies n’ cream, etc.)
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2. Hodgson Mill Whole Wheat Buttermilk Pancake Mix
Walmart: Click here for price
Amazon: $22.57/6-pack of 32 ounce boxes
Anytime I can work in whole grain products, i’m all for it! My family actually really likes the taste of these pancakes even though they are whole grain. To us, they aren’t too “dense” as some whole grain breads taste! I love having a few boxes of these in my pantry at all times for a really fast breakfast.
Why I recommend?
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No Added Sugar – this gives you more room to add some added sugar toppings on top
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Good source of Calcium and Iron when prepared
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4 grams fiber per serving
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Contains 100% whole grains – Certified by the Whole Grains Council to have 35 grams or more of whole grains per serving.
Other Features
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Reasonable protein amount for children (4 g per serving) – I like Kodiak Cakes but they supplement products with protein and those levels really are pretty high for children needs. I would choose this product over Kodiak cakes for that reason.
3. Cascadian Farm Organic Antioxidant Blend
Costco: ~ $9.99/48 oz
Frozen fruit has the same nutrition as fresh fruit but can often be more convenient, especially during the off season. I always have frozen berries in my freezer. They are easy to through in smoothies, acai bowls, or for toppings on pancakes, waffles, etc. Research has shown that organic produce (like berries) does contain higher levels of antioxidants compared to conventional. So, if you have the money or only buy a few organic items, I would make berries a priority since they are already an excellent source of antioxidants! Make sure your frozen fruit is just fruit, and that it doesn’t contain any added sugar!
Why I recommend?
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No Added Sugar
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Ingredients list states there is only fruit!
4. Tortilla land Uncooked Corn Tortillas
Walmart: $3.48/24-count
This will be short – these corn tortillas are just flat out better than any corn tortillas I have ever had. All you do to cook them is throw them on a hot pan for a few seconds. Trust me, and give them a try! I have only been able to find them at Walmart in my area.
Why I recommend?
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No Added Sugar
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No saturated or trans fats
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Low salt – only 95 mg (4% of DV) per serving
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Ingredients list states: water, corn, lime, salt, cellulose gum, guar gum.
Other Features
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Gluten free
5. Low Sodium Canned Vegetables
Walmart: $5.88/6-pack
Canned vegetables also have the same nutrition as fresh vegetables! But, only if you buy “low sodium” or “no salt added” varieties. I always have canned vegetables in my pantry to easy access for a dinner side, soups, etc. (I actually buy whatever brand is cheapest – whether it be great value, food club, Del Monte, etc. I don’t find much of a taste difference between canned vegetable brands personally.)
Why I recommend?
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No Added Sugar
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No Added Salt
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Same nutritional benefits as fresh vegetables!
June 7, 2019
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Quaker Kids Organic Whole Grain Bars
Target: $3.99/box
Amazon: $15.99/4 boxes
It’s really difficult to find a granola bar/cereal bar that isn’t loaded with added sugar. Most are really just glorified candy bars. But, there are a few out there that keep their added sugar in check. This bar is one of them. If you are on the go and need something for the car, park, diaper bag, etc. I would recommend trying this bar which is similar to Nutri Grain cereal bars with a fraction of the sugar.
Why I recommend?
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Low Added Sugar – only 3 grams per serving!
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Low sodium or salt – only 70 mg per serving
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Contains 2 grams dietary fiber
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12 grams whole grains per serving
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Only 1 gram of Saturated Fat
Other Features
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No artificial colors or flavors
2. Townhouse Pita Mediterranean Herb Crackers + Hummus
Target: $5.79/3 pack box
Amazon: click for price
Here is another pretty good option for a convenient snack! If you don’t have time for homemade food or don’t have access to refrigeration, you can try this snack for on-the-go living! It provides a variety of nutrients and nutritionally stands out among other convenience foods.
Why I recommend?
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Low Added Sugar – only 2 grams per serving!
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Good Source of Fiber – 3 grams per serving
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Good source of unsaturated (healthy) fats
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Good source of protein – 7 grams per serving
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Only 1.5 grams of Saturated Fat
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Good Source of Iron
3. Kirkland Signature Stir-Fry Vegetable Blend
Costco: ~$9.99 per 5.5 lb bag
I almost always have a bag of this vegetable blend in my freezer ready to throw in with any asian inspired dish I make! The quality and variety of vegetables is great (far superior to other frozen vegetable stir fry mixes i’ve tried) and the price is great too!
Mix contains: mushrooms, red bell pepper, onions, water chestnuts, yellow carrot, orange carrot, green beans, sugar snap peas, broccoli
Why I recommend?
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No Added Sugar
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No Added salt
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No Saturated Fat
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Contains 2 grams Fiber per serving
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Excellent Source of Vitamin C
4. GoodPop Organic Freezer Pops
Amazon: click for price
Thrive Market: $9.99/24-count bag
I’m always for popsicles made from 100% fruit juice that do not contain any added sugars (and taste good!). It’s a pretty rare find, so give these a try and see how you like them!
Why I recommend?
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No Added Sugars
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Made with 100% Fruit Juice
5. Dannon Oikos Triple Zero Yogurt
Walmart: $0.84/per container
Yogurt can be an excellent addition to your diet. But, most yogurt is loaded with either added sugar or saturated fat to make it taste better (hence you hear dietitians often recommend buying plain yogurt and adding fresh fruit to naturally sweeten.) I love this yogurt for a few nutritional-based reasons but most importantly, I genuinely think it tastes good (and so does my family). I always recommend this brand to everyone who asks without hesitation.
Why I recommend?
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No Added Sugar
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No Artificial Sweeteners
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No Saturated Fat
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Excellent Source of Protein -15 grams per serving
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Excellent Source of Fiber – 6 grams per serving
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Good Source of Calcium & Vitamin D
May 31, 2019
We use this taco sauce on pretty much any Mexican food dish we want to! It goes great with tacos, burritos, nachos, quesadillas, you name it! This is something I always have in my fridge (and something I keep as a pantry staple
Why I recommend?
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Low Added Sugar (which is sometimes hard to find in condiment world) – only 1 gram per serving!
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Low sodium or salt (which is also sometimes hard to find in the condiment world) – only 105mg per serving.
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No Saturated Fat
Other Features
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Gluten Free (if that matters to you)
2. Bertolli Reduced Fat Alfredo Sauce
Walmart: ~$2.00 per 15 oz jar
Amazon: currently too expensive
I’m not going to lie to you, I am really not a fan of pre-made Alfredo sauce. I WAY prefer homemade over pre-made. Homemade tastes better (in my opinion) but I can also control the amount of saturated fat if I make it myself. I tried this Alfredo sauce on a whim one day and actually REALLY liked it (and so did my toddler and husband!). It doesn’t taste “light” – you would just assume it is regular Alfredo sauce. I love using this for a quick lunch (great for school or work lunches too) or when I am in a bind for dinner. This is something almost always have in my pantry for when I need quick, easy meal idea. I think it can be a great option to throw in the mix for busy families, if you would like to try it!
Why I recommend?
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Lower in Saturated Fat – only 2 grams of saturated fat per serving (compared to ~5 grams per serving from other brands).
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Low added Sugar – less than 1 gram per serving.
3. Kirkland Signature Canned Chicken Breast
Costco: $9.99/ 6-pack of ~12.5oz cans
Y’all getting my pantry staples today! I love canned chicken breast for when I need quick and easy meals. I feel like you either love or hate canned chicken breast. We really don’t mind it at all and I love that it is a really lean cut of meat. I used canned chicken in soups, chicken enchiladas, homemade chicken salad, quesadillas, chicken Alfredo, etc. It can be really convenient if you are in a hurry and don’t or can’t wait to cook raw chicken. I also used this a TON in college.
Why I recommend?
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100% all white meat chicken breast (aka lean protein!)
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No Saturated Fat! – 0 grams of saturated fat per serving!
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Relatively low in sodium – 210mg or 9% of the daily needs for someone needing 2,000 calories.
4. Bear Naked Peanut Butter & Honey Granola Bites
Target: $3.99/7.2oz bag
Amazon: $3.90/7.2 oz bag
It’s hard to find on-the-go snacks for you and your family that aren’t loaded with added sugars (seriously, you’d be surprised). These could be a great option for busy families and they don’t taste too bad either!
Why I recommend?
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Only 5 grams added sugar per serving (this is pretty good and also harder to find in convenience snacks!)
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Low in saturated fat – 2 grams per serving
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3 grams fiber per serving
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Contains healthy unsaturated fats (2 g polyunsaturated, 4.5 g monounsaturated fat per serving)
Other features:
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Gluten Free (if that matters to you)
5. Bare Apple Chips – Cinnamon
Target: $4.29/3.4 oz bag ($1.26/oz)
Amazon: $22.78/ 24, 0.53 oz bags ($1.79/oz)
Easy, non-perishable snacks to stow away in your purse or diaper bag! I’m all for that! These are yummy and are kid-friendly too! A great way to get some fruit in while you are “on-the-go”
Why I Recommend?
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No Added Sugar
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4 grams Fiber per serving
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Baked, not fried – (lower in calories)
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No saturated fat
Other features:
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Gluten Free (if that matters to you)
May 24, 2019
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Pure Organic Layered Fruit Bars
Amazon: $13.48/24-pack
Costco: $10.99/24-pack (I’ve seen $7.99 when on sale)
I love using 100% fruit-type bars to throw in my diaper bag, the car, or any on-the-go/emergency stash for adults and/or kiddos! These would also be a great option for your little athletes at sport events or after a run to replenish your carbohydrate (glycogen) stores.
Why I recommend? These bars actually taste GOOD! Fruit leathers tend to be dry and tough. These bars are softer and have the consistency of a soft fruit snack over a traditional fruit leather feel, but, they don’t have any added sugar like regular fruit snacks. My whole family loves these and I love to have them on hand for on-the-go snacks
Other features:
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No Added Sugar
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Gluten & Nut Free
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USDA certified organic
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Vegan
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2. Harvest Snap Green Pea Snack Crisps
Amazon: $12.83/20 oz bag ($0.63/oz)
Walmart: $1.72/3 oz bag ($0.24/oz)
I’m not going to lie, normally the sound of “pea crisps” would not sound appetizing to me at all. But, I heard they were good so I decided to give them a try. I am absolutely HOOKED. I think they taste delicious! Currently, every time I go grocery shopping I have to buy some. My favorite flavors are lightly salted and black pepper! In my opinion, these are a step up from veggie straws because they are more nutrient dense and contain the whole snap pea rather than just “potato starch”.
Why I recommend? –
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Nice ingredients list. If you look at the ingredients list, green peas, canola oil, and salt are really the only ingredients (I would choose the flavors with less sodium most of the time). However the lightly salted flavor is way lower in sodium compared to chips and other snacks.
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No added sugar. Anytime you can choose low-to-no added sugar snacks is a huge thumbs up!
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3 g dietary fiber per serving. Most people don’t get enough fiber in their diet. The fact that this snack has 3 g of fiber is a huge plus (especially if your kiddos need more fiber in their diet).
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5 g protein per serving. Getting some plant-based protein is always a good option in a snack and can help you feel fuller, longer! If your child really doesn’t like meat, this can be a good snack to help get some protein in their diet too.
Other Features:
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Gluten Free
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3. Wheat Thins – Hint of Salt
Amazon: $24.33/6-pk ($0.45/oz)
Walmart: $4.22/2-pack ($0.23/oz)
It’s hard to find crackers that are dietitian approved (and don’t taste like cardboard). These don’t taste too bad and the nutrition isn’t bad either! out of most crackers found at the grocery store, these are one of the better options out there.
Why I recommend? –
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100% whole grain. These crackers are 100% whole grain, making them a great choice especially amongst the “cracker” realm. Most people struggle to get enough whole grains in their diet.
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3 g dietary fiber. Most people also struggle to get enough fiber in their diet. These crackers contain 3 g of fiber per serving which is better than most other crackers.
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4 g added sugar. Crackers actually tend to contain some “hidden” added sugars, meaning we wouldn’t think of crackers as being “sugary” but a lot of them contain more added sugar than you think. With only 4 g of added sugar per serving, I think this amount is within a reasonable amount for a packaged snack (especially comparing it to many other packaged goods).
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Low Sodium (salt). Crackers tend to be pretty high in sodium, or salt. In general, most people eat too much salt. I try and reduce or limit the amount of salt I eat by choosing low sodium options whenever possible.
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Low in saturated fat. A lot of crackers (Ritz or Club) contain quite of bit of saturated fat because they are made with butter. These crackers only have 0.5g of saturated fat per serving, a big thumbs up!
4. Frigo CheeseHeads Light String Cheese
Amazon: probably way overpriced
Walmart: $2.98/12-count ($0.30/oz)
I’m all for easy on-the-go snacks and string cheese is great for adults and kids! I choose light string cheese to cut down on the amount of saturated fat we eat (all cheese is pretty high in saturated fat).
Why I recommend?
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1/2 the saturated fat compared to original string cheese. We aren’t too concerned with fat content before 2 years old because our kiddos this age need fat to grow and develop normally. After that, we do want to start becoming aware of the amount of saturated fat we are eating. Most people and kids eat too much saturated fat. This light string cheese still gives some fat but contains about 1/2 the saturated fat as the original product.
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25% less calories. If you are looking to reduce your daily calorie intake, this is an easy way to trim off some calories if you are string-cheese eater.
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7 g of protein. A high protein snack can help you feel fuller longer or it can be a great option for a grab-n-go breakfast! String cheese also is a great addition to a quick lunch!
5. Quaker Oatmeal Squares Breakfast Cereal
Amazon: $8.24/3-pk ($2.75/pk)
Walmart: $2.89/pk
There are a lot of breakfast cereals that are really just nutrient-poor and sugar-dense. But, there are some breakfast cereals that can be a great choice! If you are interested in knowing exactly what to look for when buying breakfast cereal, click here.
Why I recommend? –
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5 g fiber per serving. Starting your day with fiber can help you feel fuller longer and can kickstart your digestive system and keep it healthy!
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6 g protein per serving. Having some kind of protein during breakfast helps keep you full and satisfied until the next time you eat.
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9 g added sugar. (The lower the sugar the better. This isn’t the best number for sugar but it’s pretty good considering the amount of fiber and protein are excellent).
