The chilled air and fallen leaves mark a season of change. With this change comes a major shift in family schedules. With children in school and the first sports season wrapping up, parents are busy shuffling to and from work, and kids’ school, practices, and games.
After several weeks of this, you're wondering how to find time for a healthy dinner in between taking the kids to practice, remembering their football cleats, and still trying to make it home for a decent bedtime. Try these tips and tricks for simple, yet healthy, meals on the go!
First, begin by understanding the nutritional needs for a growing child. Kids need a variety of proteins, carbohydrates, fruits, vegetables, and healthy fats every day to stay energetic, prevent injury, and maintain a healthy lifestyle. This may sound like a lot to ensure every day but dividing them by meals is a simple solution.
For breakfast cross off the whole grains and carbohydrates with a whole grain breakfast cereal or whole wheat toast. Oatmeal is another quick and easy option, and you can include fruits to meet another requirement on the nutritional list! Children, especially athletes, need carbohydrates in their diet to provide a source of energy for their body. Without carbohydrates, the body will be running on empty. Beyond the food, breakfast might also provide that perfect time to have that sit down family meal that you won’t be having at dinner time. Use this time to make sure everyone is prepared for their after school activities, understands the weekly schedule, and is doing well in classes. Communication is key to keeping a busy lifestyle running smoothly.
For lunch, the school should offer a balanced meal. However, if you have picky eaters or prefer to pack a lunch from home, use this time to include a form of protein like chicken, fish, tofu, or yogurt. Incorporate a fruit or vegetable option and a healthy fat such as a peanut dip, peanut butter sandwich, or dark chocolate as a tasty treat.
Last comes dinner. These meal ideas are all great for the on go because they can be prepped ahead of time, stashed in a cooler, and are easy clean-up for eating in the car:
- Turn a meal into a cupcake size portion – such as a mini pot pie. Prepare them in a cupcake pan the night before to be able to quickly warm them. The cupcake size bites allow for easy on-the-go eating, and a pot pie meal checks the box for vegetables, carbohydrates, and protein!
- Another meal idea is turkey taco salad. No more giving up your Taco Tuesdays! Grab a portioned container, cook your favorite taco meat, add some lettuce, salsa, and cheese and you’re all set! Portioned containers are great for meal prepping because they prevent soggy foods and serve as a plate in the car. After finishing your meal, throw the lid back on and bring it inside to wash for the next dinner.
With these tips in mind, you’ll find hundreds of healthy on-the-go recipes online for your busy evenings. It may require more prep on the weekends, but will ensure a smooth sailing weeknight with the kids.
When bellies are full on healthy food, your kids will perform better on the field and in the classroom and will have overall better moods. Say goodbye to fast food and hangry kids, and your body will also thank you!
To view the article in the online 2022 Fall Partners Magazine, click here.
