If you have children, you are likely busy shuttling them back and forth from school and extra-curricular activities. If you also work, you may have even less time to prepare healthy food. Your children need plenty of nutritious foods from each of the food groups to grow and develop properly. Fortunately, there are many convenient and nutritious foods that you can stock in your pantry and cupboards, so that you will always have options on hand when your children get hungry.
Breakfast
If you are rushed in the mornings, you may be tempted to head to your local drive-thru for a quick breakfast, but this kind of food is often high in fat and salt and low in nutrition. You can prepare a nutritious breakfast at home in less time than it takes to drive to a fast-food restaurant. Keep low-sugar instant oatmeal on hand. It cooks in two minutes and provides fiber and iron. High-fiber breakfast cereal with sliced banana is a quick way to provide your children with fiber, calcium and potassium. If you must eat breakfast in the car, give your children a carton of low-sugar yogurt with fresh fruit chunks for some calcium, protein and vitamin C.
Lunch
Giving your children money for a school lunch may be convenient, but many school cafeterias are danger zones for unhealthy foods. Packing your children's lunches can be just as convenient, particularly if you do it the night before at the same time you are preparing dinner. A peanut butter sandwich on whole-wheat bread with a piece of fruit is a fast way to supply your children with fiber, protein and vitamin C. A lean turkey sandwich with carrot and celery sticks is just as quick. Package your dinner leftovers in reusable containers as another convenient way to send your children to school with healthy lunches.
Dinner
Dinner can be another rushed time of the day, as everyone returns home from school and work. Your children need a nutritious dinner before doing homework and winding down for the night. The Healthy Children website suggests preparing a bowl of soup with fresh fruit and a sandwich. Pasta cooks in less than 10 minutes and can be paired with low-sodium spaghetti sauce and low-fat cheese. A tortilla with shredded cheese, cooked white-meat chicken and chopped tomatoes is another kid-friendly meal that takes just a few minutes to prepare but supplies fiber, calcium, protein and vitamin C.
Snacks
Snacks are meant to fuel your children between meals and should be as healthy as possible. The Nemours Foundation KidsHealth website notes that snacks should be low in sugar and fat, but many convenience snacks are not as nutritious as they should be. Fresh fruits and vegetables are nutritious and can be sliced or chopped ahead of time and stored in the refrigerator until time to eat. Whole-wheat pretzels or pita bread with hummus are quick snacks that supply fiber and protein. Low-sugar yogurt, low-fat string cheese and nuts are other fast snacks that are packed with nutrition.
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