Food Dyes and Your Kids Lunches

As a parent, ensuring that your child has a healthy, balanced lunch is a top priority. However, even the most nutritious meals can contain hidden ingredients that may not be as harmless as they seem. One such concern is the presence of artificial food dyes in many popular lunchbox items. As my kids are now at school age and we are packing their lunch, I have become more mindful about different foods and their ingredients. Since having kids and talking with other parents, I have become more mindful of what our foods contain.

What Are Food Dyes?

Artificial food dyes are synthetic colors added to food to enhance its appearance. They are commonly found in a wide range of processed foods, including snacks, beverages, and even some healthy-looking options like yogurt and granola bars. The most common food dyes in the United States include Red 40, Yellow 5, and Blue 1. What is amazing to me are why certain foods have to have food dyes. I know it makes them brighter and more appealing, but it is truly unnecessary.

Why Are Food Dyes a Concern?

The use of artificial food dyes has been a topic of controversy for years, with concerns about their potential effects on children. Some studies suggest that these dyes may be linked to hyperactivity and behavioral issues in children, particularly those with Attention Deficit Hyperactivity Disorder (ADHD). Although the research is still ongoing, the potential risks have led some parents to take a closer look at the ingredients in their children’s lunches. We have cut out the food dyes because of the concerns to our health, especially in children. I remember one instance when our oldest was about 4 or 5 and he had a cupcake at his friend’s birthday party. It was loaded with blue and red icing. He had eaten it and his behavior several hours after was not like anything I had ever seen. It was like he wasn’t even my child and it changed his behavior so much. He even developed a headache and fever with it, making me think he had actually had an allergy to it as well. After this occurring, we have avoided all food dyes.

How to Spot Food Dyes in Kids’ Lunches

Many parents may be surprised to learn just how prevalent artificial food dyes are in popular kids’ lunch items. Here are some common culprits:

• Snack Foods: Brightly colored chips (such as Doritos or Cheetos), crackers, and gummy snacks often contain artificial dyes.
• Beverages: Sugary drinks, sports drinks (such as Gatorade), and even some fruit juices may contain food dyes to give them vibrant colors.
• Packaged Desserts: Cupcakes, cookies, and other sweet treats can be loaded with synthetic colors.
• Processed Meats: Some deli meats and hot dogs use dyes to maintain their pink color.

Healthier Alternatives

The good news is that there are plenty of healthier alternatives available that don’t contain artificial dyes. Here are a few tips for packing a dye-free lunch:

• Choose Natural Colors: Opt for snacks and drinks that use natural coloring from fruits and vegetables. Many brands now offer dye-free versions of popular products. We have grown to love Annie’s brand for their healthier snack options. If having sweets, we love Hu Chocolate, Yum Earth or Unreal brands for good candy without the unhealthy colors or ingredients

• Read Labels Carefully: Look for food labels that specifically state “no artificial colors” or “naturally colored.” This has been big for me while at the grocery store and looking at all food labels. It is is definitely eye opening and I have learned a lot in the process of what to look for. I have also talked with my boys, who are young at 8 and 6 but have become accustomed to knowing what foods are appropriate to eat or they will ask if they have food dyes, especially my youngest. I feel at teaching my kids young about healthy eating will build a foundation for the future.
  • Most recently, I have come across a post about how labels are going to be changing and what food dyes are labeled as will look different. I figured I would include that here to help with your search to find the healthiest foods possible for you and your family.

• Incorporate Fresh Produce: Fresh fruits and vegetables not only provide natural color but also add essential nutrients to your child’s lunch.
• DIY Snacks: Consider making homemade versions of your child’s favorite snacks. This way, you can control the ingredients and avoid artificial additives. I love to make mini-muffins or banana breads for special treats. For birthdays or holidays, I like to make the cake and use our own frosting to ensure it has better ingredients.

I am packing lunches tonight for the start to the week of school after a long weekend. I figure I would show what our boys request for lunches each week. I love to use Bento boxes to divide each item and allows me to pack several things for each boy each day. My boys love homemade un-crustables, strawberries and blueberries, hard boiled eggs (with salt), hummus and pretzels, turkey rolls, cheese sticks, and yogurt. They will also request pepperoni, cheese, and crackers on occasion as well.

And for those wondering, the un-crustable I have made I used our own bread, peanut butter and jelly. I used a sandwich mold that I got from Amazon and it truly has been a lifesaver.

Conclusion

While the debate over the safety of food dyes continues, taking proactive steps to minimize their presence in your child’s diet can contribute to their overall health and well-being. By being mindful of the ingredients in their lunches and choosing natural alternatives, you can help ensure that your child enjoys not only a colorful but also a healthy and nutritious meal.