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Alternative to Fruit?

I hate “food” products that masquerades as healthy and natural.  I fear that well some meaning parents will buy these products for their children, believing that they are giving them healthy nutritious food.

So many products have packaging covered in words like “natural”, “made with real fruit“, “no artificial colours or flavourings” which I think are very misleading.

Alternative to Fruit- Nuggets-min

I've seen so many packaged “fruit snacks” in the supermarket, that are clearly aimed at children.  I'm not even sure that it's appropriate for children to eat a lot of fruit on a daily basis, but the idea of eating a processed fruit alternative seems to be a ridiculous idea.

I've found the ingredients for two of these fruit snacks – they contain a lot more than just fruit!  Along with reconstituted fruit juice, the products also contain high volumes of sugar (presumably fruit doesn't have enough as it is) – even in the form of corn syrup!  They also contain the ever too frequent non-Paleo suspects of “vegetable” oils, “natural” flavourings and other ingredients I certainly don't recognise as whole foods.

Is it really too difficult to give a child Paleo lunch options, such as boiled eggs, olives, real fruit, carrot sticks or coconut?

Nice and Natural Mixed Berry Fruit Snacks Ingredients:

Reconstituted Fruit Juices (65%) (Apple Juice (62%), Strawberry Juice (3%) or Raspberry Juice (3%) or Blackcurrant juice(3%) or Blueberry Juice (3%)), Sugar, Glucose Syrup, Gelatine (Halal), Food Acid (Citric Acid), Gelling Agent (Agar), Natural Flavours, Starch (Maize), Glazing Agent (Vegetable Oil, Carnauba Wax), Natural Colours (Turmeric, Carmine, Anthocyanin).

Florida's Natural Au'some Fruit Nuggets Ingredients:

Fruit Juices & Purees (90%) (Pear Juice from Concentrate (68%), Pear Puree from Concentrate (20%), Strawberry Juice from Concentrate (1%), Blueberry Juice from Concentrate (1%)), Natural Raw Sugar (5%), Tapioca Starch, Corn Syrup, Dextrose, Apple Fibre, Acidity Regulators (Citric Acid, Sodium Citrate), Natural Strawberry Flavouring, Antioxidant (Ascorbic Acid), Gelling Agent (Pectin), Natural Colour (Anthocyanins), Glazing Agent (Carnauba Wax), Corn Maltodextrin.

What do you think about processed foods like these being marketed as a good, natural alternative for children?

A paleo Alternative to Fruit-min

The Health Halo of Packaged Snacks

One of the most frustrating aspects of the modern food landscape is the clever marketing used to disguise ultra-processed products as nutritious. Terms like “no added sugar,” “natural flavours,” and “real fruit content” are used liberally, creating a false sense of health around what are essentially lollies in disguise. Many parents, doing their best under pressure, are misled into thinking they’re offering a wholesome lunchbox treat — when in reality, these products are a far cry from real, nutrient-dense food.

This health halo is particularly dangerous because it erodes the trust consumers place in food labelling. When buzzwords are overused and manipulated, it becomes almost impossible to distinguish genuinely nourishing products from those loaded with industrial ingredients, additives, and synthetic processing aids. Children, in particular, are the most vulnerable consumers, and the long-term effects of highly processed diets are well documented in terms of obesity, insulin resistance, and behavioural impacts.

Decoding the Ingredients List

It’s easy to get lulled into a false sense of security when a product has a short list of ingredients. But even a short list can be problematic if it's composed of reconstituted juices, sugar, syrups, flavour enhancers, and artificial or “natural” colourings. Phrases like “fruit puree from concentrate” may sound innocent, but what’s often missing is context — these are highly processed derivatives of fruit, stripped of fibre and whole-food benefits, then sweetened and thickened with corn syrups and starches to create a uniform gummy texture.

When you look more closely at the two examples listed, both are at least 85–90% refined carbohydrate, with almost no fat or protein. The presence of multiple sugar sources — glucose syrup, corn syrup, dextrose, raw sugar — should be a red flag. These additives don’t just provide sweetness; they disrupt appetite regulation, spike blood sugar, and can contribute to long-term metabolic dysfunction when consumed regularly.

How Packaging Tricks the Eye

Marketing teams are exceptionally skilled at designing packaging that appeals to parents and children alike. Bright colours, playful characters, and slogans like “no nasties” are used to grab attention and convey trust. Many of these products are placed at eye level for children in supermarkets, subtly encouraging pester power and reinforcing the idea that these treats are equivalent to a serve of fruit.

Some brands even incorporate packaging that mimics health food staples — soft pastels, leaf motifs, or fonts associated with organic products. Without reading the fine print, it's easy to assume these are healthy choices, especially when the front of the pack boldly claims “made with real fruit” or “100% natural.” But as always, the truth lies in the fine print on the back.

Why Real Food Always Wins

When it comes to nourishing children (and adults), real whole food is always the best option. Whole fruit, with all its natural fibre, vitamins, minerals, and hydration, is far more beneficial than a gummy snack shaped like fruit. Even better are lower-sugar options like cucumber sticks, boiled eggs, grass-fed meat strips, or a handful of activated nuts. These foods aren’t just nutritionally superior — they also teach children what real food looks, feels, and tastes like.

Swapping out fake fruit snacks for real food doesn’t have to be hard. Try options like:

  • Carrot sticks with guacamole or mashed avocado
  • Boiled eggs with a sprinkle of sea salt or paprika
  • A handful of olives or cucumber slices
  • Frozen berries, packed in a chilled container
  • Leftover meatballs or roast chicken pieces

These options are not only Paleo-friendly but also far more satiating than a sugar-laden gummy. They won’t result in mid-morning energy crashes or sugar-induced tantrums, and they support long-term health and good eating habits.

What’s Wrong with “Natural Flavourings”?

“Natural flavourings” is one of the most misleading terms found in packaged food. It gives the impression of something wholesome and straightforward — like a strawberry essence made from strawberries. But the reality is far more complex. Natural flavours are chemically extracted from a natural source but can include solvents, preservatives, and synthetic processing agents. They may originate from fruit, but by the time they reach your child’s mouth, they are as far from “natural” as you can imagine.

Worse still, food manufacturers are not legally required to disclose what these flavourings contain, making it impossible for consumers to know exactly what they're eating. For families dealing with allergies, intolerances, or behavioural concerns, this is especially problematic.

The Role of Sugar in Shaping Taste Preferences

One of the most damaging aspects of sugary processed snacks is the way they condition young taste buds. Children who regularly consume sweetened fruit snacks, even if they’re branded as “healthy,” often develop a preference for hyper-sweet flavours. This can make real fruit seem bland and discourage children from enjoying less sugary whole foods.

Establishing a taste for natural foods early in life is a powerful way to protect long-term health. The earlier a child gets used to the natural sweetness of an apple, the bitterness of greens, and the richness of real fats, the more likely they are to retain these preferences into adulthood.

Creating a Culture of Real Food

If you’re packing school lunches or feeding young children, you don’t have to succumb to the convenience of packaged “fruit” snacks. With a little planning, you can prepare balanced meals that include protein, healthy fats, and complex carbohydrates in the form of vegetables or fruits that haven’t been through a chemical laboratory.

It’s worth involving kids in the process, too. Encourage them to help chop vegetables, pick their favourite fruit from the market, or pack their lunchbox. When children feel part of the process, they’re more likely to try — and enjoy — real food.

Final Word: The Real Cost of Convenience

Convenience foods come at a cost — to health, to behaviour, and to the lifelong habits we instil in children. While grabbing a packet of fruit nuggets may seem like an easy win on a busy morning, it’s worth pausing to consider what that packet really contains. When you dig a little deeper, you’ll often find a list of ingredients that simply doesn’t belong in a growing child’s diet.

Real food doesn’t need a marketing department, a glossy wrapper, or a health claim. It just needs to be simple, whole, and unprocessed. Let’s bring the focus back to honest food that nourishes, not products that just pretend to.

What’s Inside the Paleo Lunch Recipe Book

My Paleo Lunch Recipe Book is now on sale!

With a typical SAD lunch revolving around sandwiches and pasta, a Paleo lunch requires a bit more thought – and is far more rewarding than a refined-carb-heavy sandwich!
Paleo lunch cover

I know what it's like to be busy and in need of good Paleo lunch options. I've put this recipe book together, with lots of recipes that can be prepared in advance, to make lunchtimes that bit easier. The book contains recipes for lunches you can make at home and take into work – as well as recipes for lunches when you have a bit more time on your hands.

The book has 92 pages and includes:

  • Soups
  • Salads
  • Paleo “sandwiches”/ wraps/ burger recipes
  • Lunches to prepare in advance
  • Sauces & dips
  • Paleo “noodles”
  • and much more!

The recipes contain lots of varied ingredients (that are easy to source), including chicken, beef, fish, seafood, beef, turkey, ham and bacon. There are also some meat -free vegetarian recipes – as well as some featuring fermented foods and offal!

Here are some of the beautiful photos from the book:

Paleo-Lunch-Recipe-Book-Inside-Pictures-680-min
At the moment the book is available as an ebook – but the print version is getting closer! As with all of my books, it's available for instant download and comes with a 30 day guarantee. You can pay securely using credit card, debit card or paypal. If you'd like a copy – you can buy it here.

I've created this recipe book for people of any country (being from overseas myself, I know how annoying it is when a recipe book is only in metric or imperial measurements!)

The book is $17, but I offer big discounts if you buy more than one of my recipe books in one transaction – you can find the bulk prices here.

Why a Paleo Lunch Is Worth the Effort

Many people default to the same old sandwich or wrap every lunchtime, often out of habit or convenience. But if you're following a paleo lifestyle—or just trying to eat cleaner, more nourishing food—those options simply don't cut it. They’re often packed with refined grains, processed meats, low-quality fats, and little in the way of genuine nutrition. That’s why having a solid rotation of Paleo-friendly lunch ideas can make all the difference in staying consistent and satisfied throughout your day.

The great thing about Paleo lunches is that they don’t leave you feeling bloated or sluggish like a carb-heavy meal might. Instead, they focus on protein, healthy fats, vegetables, and nutrient-dense ingredients that give you lasting energy and keep your blood sugar stable. Once you make the switch and feel the difference, there’s no going back to uninspired desk lunches.

Meal Prep Made Simple

One of the most common hurdles to sticking with a paleo diet—especially for lunch—is the lack of preparation. That’s where a book like The Paleo Lunch Recipe Book comes in so handy. With recipes that are quick to make and can be prepared ahead of time, you can remove the daily decision fatigue and enjoy nourishing meals without the stress. The book includes batch-friendly ideas that you can make on a Sunday and enjoy all week long, such as hearty soups, roast meat wraps, or grab-and-go noodle jars made with spiralised vegetables.

Ideas for Work Lunches

If you're working in an office or on the go, your lunch needs to be portable, quick to eat, and ideally something that doesn’t require reheating. Think chicken salad stuffed in lettuce cups, zucchini noodle bowls with nut butter dressing, or egg muffins packed with veg and bacon. These types of meals are naturally gluten free, dairy free, and high in protein—making them a perfect choice for busy professionals who want to eat clean without sacrificing flavour or variety.

The recipe book also includes sauces and dips that can elevate simple ingredients, turning even the most basic lunch into something delicious and exciting. A good tahini dressing or avocado lime sauce can completely change how you feel about your midday meal.

When You’ve Got a Bit More Time

Of course, not every lunch is a rushed break between meetings. If you work from home or have a bit more breathing room, there are options in the book for hot meals and freshly prepared dishes that are still paleo-compliant. Think pan-fried salmon with a side of garlic greens, grilled lamb skewers with a tahini drizzle, or slow-cooked pulled pork served in crunchy cabbage leaves. With recipes that range from 10-minute salads to more involved lunch plates, the book offers something for every kind of day.

What Makes This Recipe Book Different?

Unlike some recipe books that cater to one region or measurement system, this book is designed to work for everyone—no matter where you live. Recipes include both metric and imperial measurements, so whether you’re in Sydney or San Francisco, it’s easy to follow along. The ingredients are globally accessible too, and where unusual items are included, there are simple swaps or suggestions to suit what’s local and seasonal to you.

What really sets the book apart is the inclusion of less-common but highly nutritious ingredients like fermented foods and organ meats. If you’re looking to maximise your nutrient intake without spending a fortune on supplements, these types of ingredients can play a huge role in improving gut health, energy levels, and overall wellbeing. Even better, the recipes make these ingredients approachable and delicious—even if you’re new to them.

Vegetarian and Allergy-Friendly Options

While paleo is often associated with meat-heavy meals, this book also includes vegetarian and egg-free recipes to suit different dietary needs. Whether you're cooking for a plant-based friend or simply want to include more vegetables in your diet, the variety in the book ensures you won’t feel limited. Recipes are clearly marked, so it’s easy to pick what works for your preferences or dietary requirements.

Instant Download

If you’re ready to transform your lunch routine, The Paleo Lunch Recipe Book is available as an instant digital download. You can start using it today! The book is affordably priced at $17 AUD, and if you're building your Paleo recipe collection, there are bulk discounts available if you purchase multiple titles together.

Get Inspired for Your Next Meal

Sometimes all it takes to break the cycle of boring lunches is a little inspiration. Whether you’re a full-time paleo eater or just want to clean up your midday meals, this recipe book will give you the tools to eat better, feel fuller for longer, and genuinely enjoy what’s on your plate. With a mix of flavourful, easy-to-prepare recipes and stunning photography to match, it’s a resource you’ll turn to again and again.

Click here to get your copy and start making lunch the best meal of your day.