Content on Demand for Special Sections and Niche Publications
Pizza, fries, nachos, soda pop ... the dinner of champions it's not. But it's often the dinner that kids dashing from school to practices, games and home wind up eating.
Fast food, concession stand fare and packaged snacks are staples in many households. That's especially true for children in organized sports, even when parents acknowledge they aren't the healthiest options, according to a study published in the July/
"Mostly it's convenience, especially with parents working and everybody being so busy," says
So what's a parent to do?
Even when healthy meals are a priority, serving them up requires planning. Take
Summer was challenging enough, with overlapping practice schedules and multi-day, all-day tournaments. Now school, with its early mornings and homework, is back in the mix.
The Marks rely on light meals like noodles before practices and tote a cooler filled with protein-packed snacks, granola bars, sandwiches and water bottles to games and tournaments. On weekends, they make pans of lasagna, enchiladas and other dishes perfect for quick weeknight meals.
They then usually wait to eat later in the evening, after everyone is back home, so they can connect as a family around the dinner table.
"That's really important to us," Mark says. "Sometimes it falls apart and doesn't work, but we try."
What's for dinner is also key, says
"Vegetables don't taste quite the same if they've been eating chicken nuggets and French fries at most meals," says Burnett, who spends many of her own evenings and weekends shuttling her two daughters to tumbling, volleyball, cheerleading competitions, softball and other activities.
Even fruit tastes less sweet to a young palate used to artificially sweetened sports drinks and sodas, she says. Sweet drinks also add unneeded calories and fill kids up, making them less likely to eat that healthy snack. That's why Burnett recommends filling a reusable bottle with plain old water instead of buying sports drinks and other beverages.
"Kids will do better when eating healthier and staying hydrated with water," Burnett says. "That will show up in how they're performing."
Good nutrition isn't a one-shot deal, though. It's something parents can work on throughout the day, says
"Every time you add something healthy to the mix, it takes the pressure off the evening meal to be the end-all be-all of balanced nutrition," says Bader, whose 7-year-old daughter, Amelie, competed in her first youth triathlon earlier this year. "It frees you up."
Bader follows a basic protein-whole grain-fruit-vegetable formula for each meal. That might mean a hard-boiled egg, slice of whole-grain toast and blueberry-beet smoothie for breakfast, followed by a turkey and cheese sandwich (also on whole-grain bread) with fruit and a salad for lunch.
Scrambled eggs, homemade burritos, wraps and quesadillas are quick-and-easy dinner options, as are leftovers. When Bader cooks on weekends, she often makes a bigger batch of meatloaf or adds extra burgers to the grill with an eye toward midweek.
"We all have days when the kids aren't going to eat as well, like at birthday parties or on vacation," Bader says. "I'm constantly figuring out strategies so that doesn't become a majority of our diet."
Notice that Bader said "our." She and her husband,
Books like "My Two-Year-Old Eats Octopus" (
Preparing one meal just makes sense, says
And, like anything, planning, shopping and cooking healthy meals becomes a habit.
Denis' husband and her collaborator on the Restaurant Guide of
No one stopped at the drive-through on the way home or suggested ordering pizza, because they knew a healthy dinner was waiting at home.
"When the whole family eats healthy, it just falls into place even if the schedules are hectic," Denis says. "If the adults eat healthy, the kids will eat healthy, no matter who's at the table."
When it comes to kids, the word "snack" often means sugary drinks and highly processed foods loaded with sugar, salt or fat. But it doesn't have to be that way, says
"People forget there are real food options that are convenient," Bader says. "Kids like them just as much as the other stuff."
SNACKS TO TRY
_Banana roll-ups (a small whole wheat tortilla spread with peanut or other nut butter, topped with a banana and rolled up)
_Carrot sticks, sliced sweet bell peppers and cherry tomatoes with homemade ranch dressing for dipping
_Edamame in the pods
_Fresh fruit and a small serving of almonds or other nuts
_Fruit smoothies (pack them in a thermos or freeze in small cups to take along)
_Ice pops made with fresh fruit and herbs
_Trail mix made by combining your child's favorite dry cereal, nuts, seeds, pretzels and dried fruit
_Whole-grain crackers and cheese cubes or sticks
_Yogurt sprinkled with granola and fresh berries (pack granola separately to keep it from getting soggy)
SNACK PACKIN' TIPS
Packing a cooler or lunch box with snacks is a great way to keep kids fueled on the go. But it's also important to keep those snacks safe.
_Wash coolers, lunch boxes and water bottles after each use.
_To keep cold foods cold, add ice packs or a frozen water bottle to an insulated cooler or lunch box.
_Remind kids to clean their hands before eating.
_Throw out any leftover perishable foods.
PEACHES AND HERB POPSTICKLES
Makes 8 small ice pops
5 large or 8 small peaches, peeled, pit removed and diced
1/2 cup honey
Leaves from 1 fresh sprig of thyme
6 fresh mint leaves
Combine the peaches, honey, thyme and mint in a blender and puree. Pour into reusable ice-pop molds. Freeze for at least 4 hours.
Per ice pop: 100 calories (none from fat), trace fat (no saturated fat), no cholesterol, 24 grams carbohydrates, 1 gram protein, 1 milligram sodium, 1 gram dietary fiber.
There's nothing like getting a serving of veggies out of the way first thing in the morning. Your kids might not even notice with this recipe from the "
Makes 6 (1-cup) servings
3 beets, roasted, peeled and roughly chopped
2 cups frozen blueberries
12 ounces 100-percent fruit juice (black cherry or berry)
Preheat oven to 400 degrees. Trim beet stems to about 1 inch, wash beets well, wrap each in foil and roast until a knife pierces them easily (cooking time varies depending on the size of the beets). Allow beets to cool enough to handle, and then rub with a paper towel to slide the peel off. Beets can be roasted ahead of time and refrigerated until needed. Add beets, blueberries, banana and juice to blender. Blend well.
Per serving: 65 calories (6 percent from fat), trace total fat (no saturated fat), no cholesterol, 15 grams carbohydrates, 1 gram protein, 33 milligrams sodium, 3 grams dietary fiber.
When it comes to veggies, sometimes it's all about the dipping. Try this homemade version of ranch dressing from
BISTRO KIDS RANCH DRESSING
Makes 1 quart
1 cup buttermilk
1 tablespoon fresh lemon juice
1 cup plain yogurt
1/2 cup sour cream
1 1/2 cups low-fat mayonnaise
1 tablespoon onion powder
1 tablespoon garlic powder
1/2 teaspoon freshly ground pepper
1 teaspoon fresh parsley, chopped
1 teaspoon fresh chives, chopped
1 teaspoon fresh dill, chopped
1 teaspoon kosher salt
Combine all ingredients and mix well. Chill overnight before serving. Refrigerate leftovers for up to three weeks.
Per 2-tablespoon serving: 47 calories (77 percent from fat), 4 grams total fat (1 gram saturated), 7 milligrams cholesterol, 2 grams carbohydrates, 1 gram protein, 125 milligrams sodium, trace dietary fiber.
(c)2012 The Kansas City Star (Kansas City, Mo.)
Distributed by MCT Information Services
PHOTO (from MCT Photo Service, 202-383-6099): HEALTHY-FOOD
You have 0 items in your Shopping Cart