Providing children with nutritious meals and snacks can be a difficult task for working parents. With a bit of planning, however, parents who are on the go can be certain that their children are eating the right best foods for good health.
Variety is the key
A wide variety of healthy foods from the food pyramid - grains, vegetables, fruits, milk, meat and beans, oils and discretionary calories -- is the key to any nutrition plan.
"Convenience" foods?
While it is not a good idea to build a child's diet around prepared "convenience" foods or restaurant "fast foods," these can provide nutritious meals a few times a week if they are selected with the food pyramid in mind.
Many prepared foods, such as canned and frozen dinners, contain high levels of salt and fat. But an increasing number of these foods are being made with good nutrition in mind. Parents should evaluate food labels and try to choose those that contain less salt and fat than similar products whenever possible, and choose foods that are labeled "reduced fat" or "reduced sodium."
"Fast" foods?
Fast foods also tend to contain too much salt and fat, but careful selection of items can make them fine for an occasional meal. Most of the food groups are covered by a hamburger, bun, milk or small milk shake and salad; omit or share an order of french fries. Grilled chicken sandwiches are healthier than hamburgers but breaded chicken patties, since they are fried, contain more fat than hamburgers. Not only do fried chicken and fish contain more fat, what we put on them adds even more: tartar sauce, mayonnaise and salad dressing are high in fat compared to mustard and catsup (fat free).
Pizzas and tacos contain a variety of grain, milk, meat and vegetable products, too.
Fried foods should be avoided as much as possible, but a meal of fried chicken, mashed potatoes, cole slaw and milk offers a reasonable nutritional balance.
Breakfast ideas
Breakfast should not be overlooked when planning meals for children. A good morning meal provides the energy to start off the day on the right foot. A quick, nutritious breakfast can consist of traditional morning foods - non-sweetened cereal, toast, orange juice and milk - or non-traditional items such as yogurt, peanut butter on toast, cottage cheese with fruit or even pizza.
Lunch counts, too
Lunches served in school cafeterias usually offer a healthy selection but on days when most of the meal consists of fried foods, children will be better off if they bring their lunch to school.
By preparing lunches ahead of time, parents can provide appropriate nutritional choices for children. Again, try to cover the food guide pyramid - a sandwich made of lean meat (chicken, turkey, lean beef), a piece of fresh fruit, veggie sticks, a pudding cup and milk.
Don't forget snacks
Growing children need snacks due to their smaller stomachs and greater need for calories to fuel energy and growth.
Keeping the refrigerator stocked with low-fat cottage cheese and yogurt, cheese, fresh fruit and raw vegetables will help children satisfy their hunger with good foods between meals.
"Junk foods" like chips, candy and meats containing high amounts of sodium and fats (such as bologna and hot dogs) will not be harmful if eaten once in a while, but it is better not to routinely keep them around the house.
Remember - parents are role models
One facet of good nutrition during childhood is learning healthy eating habits. The best role models are parents, so mom and dad should try to make meals a family activity as much as possible.
Regularly-scheduled meals help children learn to associate hunger with food. If parents cannot always be home by a traditional dinner time, it won't hurt children to have a late-afternoon snack to tide them over for an hour or two.
MyPyramid for Kids
To create a personalized pyramid for your child, based on age, gender and physical activity level, visit MyPyramid.gov
This information was provided by the dietitians at St. Louis Children's Hospital.