Busy schedules in a child's weekly routine often leads to unhealthy food choices. Grabbing fast, processed and refined foods due to time constraints gives your child a diet that is high in saturated fat, sugar and cholesterol. Providing a routine of healthy foods that are easily accessible will decrease your child's stress levels, which will help decrease snack and fat cravings, according to the August 2003 issue of "Science Daily."
Pre-Cooked Breakfast
Breakfast is an important meal for children, providing nutrients that increase stamina, energy, brain power and self-esteem to help them learn, according to the American Dietetic Association. Due to lack of time, this first meal of the day is often skipped, or a sugary, refined food is grabbed on the go. Avoid this situation by preparing in advance a week's worth of healthy breakfasts that are easy and quick to heat and eat. The day before the beginning of your busy week, cook five servings of steel-cut oatmeal. Place each serving in an individual container that can be placed directly in the microwave for heating. Cut up five servings of fresh fruit and place them in individual containers. Teach your child how to heat the oatmeal and add the precut fruit for a quick and healthy breakfast.
Hidden Vegetables
To ensure your child eats enough vegetables for vital nutrients and fiber, try sneaking veggies into his favorite dishes. According to the May 2007 issue of "Science Daily," sneaking vegetables into main dishes helps decrease the calorie density of foods and increase nutrition. You can add pureed broccoli, cauliflower and kale to marinara sauce served over whole-grain pasta, or try adding a puree of carrot, broccoli and kale to a healthy meatloaf.
Sweets Substitutes
Kids often reach for sugary snacks when they are hungry. Offering healthy sweet substitutes can decrease your child's calorie count and increase their overall nutrition. Offer cut carrots and celery with natural almond butter and honey drizzled on top for a high-protein, sweet treat that will increase your child's energy without a crash. Always have fresh fruit available for a fast sweet treat. Offer a handful of almonds and walnuts sprinkled with a touch of cinnamon for a filling sweet snack. Serve water for drinks and avoid sugary juices and sodas, notes the Mayo Clinic.
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