Now that we discussed improving the nutrient density of meals - let’s use that information to create meals and snacks for home and on the go. Just because you are eating in the car while rushing from one activity to the next does not mean the drive-thru is your only option. With some planning and preparation, you can feel good about what you serve your kids when away from home.
Snacks can be just as nutritious as meals and serve as a mini-meal. That way, if your child doesn’t have a full appetite at mealtime, you can be satisfied that they ate something nutritious.
So many commercial products marketed as healthy for toddlers and kids are loaded with sugar, additives, colors, and preservatives. Since toddlers can eat regular food like adults, there are no special foods for toddlers. You are paying extra for the packaging and gimmick that toddler foods actually exist! Prepackaged snacks are convenient when you need something on the go, but you can package snacks with the food you eat and have at home. This is less expensive and healthier.
Here are some items to keep on hand:
Pantry items to stock:
Whole-wheat or whole-grain crackers
Corn or whole grain tortillas
Peanut butter or other nut butter
Whole-grain bread
Pita bread
Whole-grain Cheerios and cereals low in sugar
Pita bread
English muffins
Whole-wheat and whole-grain pasta
Nuts
Rice cakes
Tuna pouches
Dried fruit and freeze-dried fruit
Unsweetened applesauce in cups
Fresh fruit and fruit cups
Canned fruit packed in water
Homemade trail mix
Homemade fruit and veggie muffins
Homemade protein bars
Homemade pita chips, kale chips, or sweet potato chips
Olives
Pickles
A plate of sliced produce. Keeping sliced fruit and veggies on hand makes preparing snack boxes easy.
Items to stock in your fridge:
Cut-up veggie sticks
Hard-boiled eggs
Fresh fruit
Hummus
Cheese sticks, sliced or cubed cheeses
Greek yogurt
Cottage cheese
Pimento cheese
Avocado and guacamole
Sliced deli meat
Cooked chicken (removed from rotisserie chicken; some stores have already done it for you)
Water bottles
Milk in a thermos
Additional items include divided, lidded food storage containers, a small cooler, ice packs, cutlery (if needed), thermos, and hand wipes. Throw in a picnic blanket and basket for fun.
Choose items from different categories - protein, fruit, vegetable, grain, and dairy - in varying combinations for a complete meal. Mix and match items to create a balanced meal or snack.
A nutritious meal or snack in a box including protein and fat (eggs and hummus), vegetables (carrots and cucumber), fruit (apple slices), grains and carbs (whole wheat pita bread).
Make pita pocket sandwiches.
Take along pasta salad, eaten cold, with pasta, chicken, olives, tomatoes, and added vegetables.
Make tortilla rollups with cheese and meat, pimento cheese, or hummus and deli meat.
Combine fruit, nuts, and cheese to make a delicious and nutritious snack.
Cereal (low sugar/whole-grain) and milk is a great post-workout snack.
Nut butter can be served on bread, crackers, veggie sticks, or rice cakes with fruit.
Tuna from pouches can be eaten with whole-grain crackers with veggies on the side.
Hard-boiled eggs with fruit or muffin and cottage cheese provides good protein.
Toast or graham crackers with nut butter or cottage cheese topped with fruit, as pictured here, is a nutritious snack.
You get the idea! You know your child’s preferences best, so choose items they are guaranteed to eat that provide good nutrition.
The following has been posted in a previous blog but here are an additional month’s worth of snack ideas.
Veggie sticks with hummus (carrots, celery, mini bell peppers, zucchini) | Cheese slices with whole wheat or whole grain crackers | Apple slices with nut butter | Greek yogurt with berries | Watermelon slices | Homemade popsicles made with pureed fruit |
Bananas dipped in chocolate and frozen | Cheese toast on whole grain bread | Homemade no bake energy bars | Cottage cheese in pita bread | Air-popped or stove- popped popcorn | Fruit and cheese slices |
Chocolate chip rice cake with nut butter | Homemade smoothie with milk, yogurt, and frozen berries | Cheese rollup in a corn tortilla | Hard boiled eggs | Pita chips with cowboy salsa | Banana oat muffins or any fruit/veggie muffins |
Fresh fruit skewers | Edamame | Homemade granola in yogurt | Frozen toasted waffle with peanut butter | Dark chocolate dipped strawberries | Dried fruit with nuts |
Kale or sweet potato chips | Turkey wraps in whole wheat tortilla | Roasted chickpeas | Tofu bites on whole grain crackers | No sugar added applesauce | Mini pizza on whole wheat English muffin |
Once you get used to packing your bag/cooler/boxes of handy snacks, you can feel assured that you created a balanced meal and no cooking involved!
It sure beats the drive-thru - healthier and less expensive!
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