There are an abundance of convenience foods available for kids, and they can certainly help to speed up meal preparation for parents. Unfortunately, such foods rarely offer the nutritional benefits that fresh, whole foods do, so hurried parents are left in a bind if they want to help their kids eat healthfully. Luckily, using a few key preparation and time-saving tips can help even the busiest parents feed kids well.
Food Pyramid
One way for parents to make healthy, quick food choices for kids is to pick items that are recommended by the U.S. Department of Agriculture. The USDA's food pyramid for children suggests that kids get about six ounces of grains daily, 2 1/2 cups of vegetables 1 1/2 cups of fruit, three cups of low-fat or non-fat dairy products and five ounces of lean proteins.
Guidelines
It's helpful to have an understanding of nutritional requirements and suggestions when planning kids' meals and snacks in advance. The Mayo Clinic notes that all kids over the age of 3 should have about 20 percent of their daily calories from protein, 50 percent from carbohydrates and 30 percent from fat. Parents in a rush can use such guidelines to balance kids' diets. For example, if a parent knows that his daughter has already had a lot of bread and grains that day, he might offer low-fat yogurt or a handful of nuts for a snack.
Convenience
Convenience foods can help to ease the burden of meal preparation for parents. Fresh, whole pieces of fruit, sliced vegetables, single-serving containers of yogurt and cheese and pieces of pre-sliced bread or English muffins can all be healthy snacks for kids. Pre-cooked lean meats, pre-sliced vegetables and quick-cooking whole grains are more choices parents can pick up at the store that will help with putting fast and easy meals on the table.
Meal Suggestions
KidsHealth.org suggests serving kids iron-fortified cereal, quick-cooking oatmeal or low-sugar smoothies for breakfast. Other quick, nutritious meals that are simple to prepare include low-fat burgers, whole-wheat pizza, vegetable lasagna and chili. Using fresh greens as a base for salads and incorporating add-ons such as grilled chicken, homemade dressing, fresh vegetables, dried fruit and flavorful cheeses is also a quick and easy option that works well for sides or main dishes.
Tips
To save time, plan kids' meals and snacks in advance. Keep fresh fruits and other healthy snacks on hand so that kids can feed themselves when they're hungry for a snack. KidsHealth.org also recommends asking kids to help with meal preparation. If they choose menus, mix or stir ingredients or set the table, parents have extra time to prepare the more complex parts of recipes and incorporate more fresh, nutritious ingredients.
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