The season for sports and other after-school activities has arrived. For many families this means less time together around the dinner table and a greater need for snacks and meal ideas that can go from freezer to microwave in minutes.
In 1924, Clarence Birdseye, as in Birdseye vegetables, discovered the flash-freezing process and the frozen food industry as we know it today was born. Frozen and convenience foods typically do not provide the balanced nutrition we want to grow healthy kids, but are there any items on the market that kids will eat and derive proper nutrition from?
According to Charleston native and registered dietitian Nancy Earhart, “While eating healthy on-the-go can be tough, it's very possible. A little bit of planning ahead goes a long way-even if the planning is just keeping healthy quick options in the house. Meals aren't always going to be perfectly healthy or balanced, but if the majority of them are, then you're doing great!”
Quick and easy at home
Breakfast for dinner has long been a favorite of families in need of a meal that is inexpensive and quick to whip up, however it can leave your kitchen looking like a tornado came through. To avoid the mess, try a frozen premade Omelet from Eggland’s Best. They can be found in numerous stores including Target, Sam’s Club, and Publix. The Three Cheese variety packs 15 grams of protein. Pair it with your child’s favorite fruit for a healthy carb and you’ve got a complete, balanced meal.
Nutritionists disagree about whether you should hide veggies from your kids, but if you are in favor of it, cauliflower crust pizzas are a healthier spin on a favorite dish of kids and parents alike and are typically gluten free. These pizzas come in a variety of brands and can be found in the frozen pizza aisle in most grocery stores. They take about 12-20 minutes to cook, depending on the brand. Pair the pizza with a salad or your child’s favorite raw veggies for a complete meal.
Another veggie sneaking option that kids love can be found at Aldi. “Simply Nature Sweet Potato Bites, Spinach Bites, or Broccoli Bites” found in the frozen section boast the Good Housekeeping Nutritionist Approved stamp and always feature the vegetable named on the front of the box as the first ingredient and potatoes as the second ingredient. They come in fun shapes like dinosaurs and stars and take 2 ½ minutes to heat in the microwave. If your child is vegetable averse, try calling them “Dino bites” (and keep the packaging hidden from children who can read.) Aldi offers a “Twice as Nice Guarantee,” so if any of their products don’t go over well with your picky eater, you can easily get a refund. These are not a complete meal, but make a great side dish or snack.
On-the-go options
Take a cooler with you and pack it full of hummus or avocado mash and crackers or raw veggies for dipping. These items are filled with healthy fats that will help keep your kid full as they power through their after-school activities.
“Sargento Balanced Breaks” or store-brand dried fruit, cheese, nut packs also provide a great balance of carbs, protein, and healthy fat and they don’t contain artificial ingredients or coloring like snack packs marketed toward kids often do.
Organic Acai Bowls are a great option for an energizing snack on the go since they come frozen, but do not necessarily need to be microwaved. Just pull it out of the freezer as you run out of the door and by the time practice or the game is over, it will be thawed and ready to eat. Don’t forget a spoon though! You may want to eat this one outside to avoid purple drips in your car. While these refreshing fruity treats have enough sugar to taste almost like ice cream, the only added sugar (2 grams) is in the granola. Costco, Sam’s Club, and Target all carry this item made by Tattooed Chef.
If you’d rather save money and make a cold, healthy treat that you and your kids can eat on the way out “you can freeze fruits or vegetables as they are going bad and split them up into individual "smoothie" bags. It could be as simple as half of a banana, berries and spinach. Pull the bag out of the freezer, dump it in the blender with some yogurt or milk and you have a quick and easy meal. This can also be a great option to add vegetables in for picky eaters. The varieties and combinations are endless,” according to Earhart.
Choosing fresh foods for our families is always the ideal when it comes to nutrition. However, in this fast paced world we live in, it is good to know that on a busy day we can toss some prepackaged snacks in a cooler or throw a frozen pizza in the oven and still have healthy kids.
As a mom of two, Nancy Earhart advised, “Family meals don't always have to be around the table. If you're out and about, pack some healthy options, throw down a towel or blanket, and have a picnic. The kids will love it! A tiny bit of creativity goes a long way.”
