• Suzanne

Healthier Quick Foods for Busy Families

Updated: Aug 3

This blog post contains a collection of infographics that help parents choose healthier food and beverages on the market. The choices are divided into the healthiest choices to serve most often and runner ups to serve sometimes.


The list is compiled using foods submitted by parents that are members of the Healthy Family Nutrition Facebook Community. The information in this post is not sponsored and it meant to help fellow parents pick healthier quick foods with ease.


Infographics are continually be added. Currently they include:

  • Granola bars

  • Breads

  • Yogurt

  • Cereal

Refer to the User Guide at the bottom of this post the infographics as an explanation on how the information was collected and how to use the infographics.


Feeding infants and toddlers can be tough! And with so much conflicting information, it is hard to know where to start. Click HERE to see my signature online workshops and coaching for guidance on how to feed your kids in their first years of life.


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Granola Bar and Related Products

The two infographics show the recommendations for granola bar and related products "to offer most often" and "to offer sometimes".

Criteria per 1 bar: whole grain as the first ingredient; sugar ≤ 8 g; saturated fat ≤ 2 g; fibre ≥ 2 g; and *peanut-free ingredients. *Always check both the ingredient list and allergen statements to ensure the product does not contain peanut. Formulations can change.


Criteria per 1 slice or ~ 30-40 grams: whole grain first ingredient; trans fat: 0 g; Saturated fat: ≤ 2 g; Fibre: ≥ 2 g; sugar ≤ 6 g. *Always check both the ingredient list and allergen statements can change.


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Bread and Related Products

The two infographics show the recommendations for bread and related products "to offer most often" and "to offer sometimes".


Criteria per 1 slice or ~ 30-40 grams: whole grain first ingredient; trans fat: 0 g; Saturated fat: ≤ 2 g; Fibre: ≥ 2 g; sugar ≤ 6 g. *Always check both the ingredient list and allergen statements can change.


Criteria per 1 slice or ~ 30-40 grams: whole wheat first ingredient and/or whole grain in ingredients; trans fat 0 g; Saturated fat: ≤ 4 g; Sodium: ≤ 250 mg; sugar ≤ 12 g. *Always check both the ingredient list and allergen statements can change.


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Yogurt and Yogurt-Type Drinks

The two infographics show the recommendations for yogurt-type drinks "to offer most often" and "to offer sometimes".


Criteria per 175 g (3/4 cup) or tub/container yogurt: *fat ≤ 7 g; *saturated fat ≤ 2 g; trans fat ≤ 5% of total fat (0 if non-dairy); sodium ≤ 200 mg; sugar ≤ 12 g; protein ≥ 6 g; calcium ≥ 15% daily value; and no artificial sweetener. Criteria per 250 ml of drinkable/tube yogurt or kefir: *fat ≤ 5 g; trans fat ≤ 5% of total fat (0 if non-dairy); sodium ≤ 150 mg; sugar ≤ 13 g; protein ≥ 6 g; calcium ≥ 25% daily value; vitamin D ≥ 40% daily value; and no artificial sweetener. *Fat and saturated fat criteria omitted for recommending products to individuals with additional calorie requirements.


Criteria per 175 g (3/4 cup) of tub/container yogurt: *fat ≤ 10 g; *saturated fat ≤ 3 g; trans fat ≤ 5% of total fat (0 if non-dairy); sodium ≤ 300 mg; sugar ≤ 25 g; protein ≥ 4 g; calcium ≥ 10% daily value; and no artificial sweetener. Criteria per 250 ml of drinkable/tube yogurt or kefir: *fat ≤ 7 g; trans fat ≤ 5% of total fat (0 if non-dairy); sodium ≤ 200 mg; sugar ≤ 24 g; calcium ≥ 20% daily value; and no artificial sweetener.


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Breakfast Cereals

The two infographics show the recommendations for breakfast cereals "to offer most often" and "to offer sometimes".



Criteria per ~ 30 grams: whole grain as the first ingredient (not including fruit); fat ≤ 4 g; saturated fat ≤ 2 g; trans fat 0 g; sodium ≤ 170 mg; fibre ≥ 3 g; and sugar ≤ 8 g (13 g if contains fruit).



Criteria per ~30g: fat ≤ 7.5 g; saturated fat ≤ 3.5 g; trans fat 0 g; sodium ≤ 300 mg; fibre ≥ 1 g; and sugar ≤ 16 g (20 g if contains fruit).


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Deli/luncheon meats

  • Criteria per 75 g: calories ≤ 250 cal; total fat ≤ 5 g; saturated fat ≤ 4 g; trans fat < 5% of total fat; sodium ≤ 420 mg; protein ≥ 8.5 g; and sugars ≤ 4 g.

Fresh/frozen meats & fish

  • Criteria per 75 g: calories ≤ 250 cal; total fat ≤ 10 g (≤ 6 g for fish); saturated fat ≤ 4 g; trans fat < 5% of total fat; sodium ≤ 340 mg; protein ≥ 14 g (≥ 7 g for meat alternative, and no criterion for fish); and sugars ≤ 4 g.



Deli/luncheon meats

  • Criteria per 75 g: calories ≤ 350 cal; total fat ≤ 7.5 g; saturated fat ≤ 6 g; trans fat < 5% of total fat; sodium ≤ 600 mg; protein ≥ 7 g; and sugars ≤ 8 g.

Fresh/frozen meats & fish

  • Criteria per 75 g: calories ≤ 350 cal; total fat ≤ 10 g (≤ 9 g for fish); saturated fat ≤ 6 g; trans fat < 5% of total fat; sodium ≤ 440 mg; protein ≥ 7 g (≥ 3 g for meat alternative, and no criterion for fish) ; and sugars ≤ 8 g.

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Feeding infants and toddlers can be tough! And with so much conflicting information, it is hard to know where to start. Click HERE to see my signature online workshops and coaching for guidance on how to feed your kids in their first years of life.



________________________________________________________________________________________________________




Check out some of the other blog topics like how to safely offer sushi to little ones and the health differences between cow's milk and other milk drinks on the market.




So much gratitude to Annie Liu nutrition student at Ryerson University that completed the research and the graphics for this post.


Get easy recipes & find accurate nutrition info on the blog

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