Once you have a clearer idea of your child’s needs, it becomes easier to separate the label fact from the fiction. In general, Kalami says the front of the food label is mostly marketing. “Foods are marketed and made to be interesting and colorful, especially foods that are marketed toward children, Kalami says. “[Some brands] use color schemes or cartoon characters or well-known actors, for example, to really draw them to want to buy their food products regardless of what the food actually is.” That can also bleed into the terms used on the packaging itself. Terms like “all-natural” or “healthy” are unregulated, and labels like “made with whole grain” often don’t tell the whole story. For example, whole grain might be included in a food, but that doesn’t mean it’s a primary ingredient.
Kalami says it’s more helpful to look for more verified claims. “If you ever see on the front label of a package that the food is a ‘good source of fiber’ or a ‘good source of iron’ or vitamin C, or you see the term ‘may support heart health,’ these are actually phrases that are backed by data and science and are government regulated terms.”
But even when it comes to regulated terms like “organic,” Kalami recommends that parents continue to prioritize a varied diet of whole foods. “If you’re looking for organic or free-range or grass-fed, this is what I would call a food philosophy type of question. It’s a personal question of whether choosing organic food is personally important to you or something that’s feasible within your budget, but at the end of the day, a healthy and diverse diet is our goal and that can look different for everyone.” Kalami says.
Because, the truth is, making healthy food choices for your child is likely a lot simpler than you think. “Starting from what the child actually needs is the place to begin,” Kalami says. Having that lens can help you have the right filter on when you’re making choices–and help you not feel like you need to weigh all the messaging and marketing around nutrition that’s out there in the world.”