Kids on the Go

5 Easy meals to keep your active child happy and healthy

By: Siobhan O’Donnell

For as far back as I can remember I was always on at least 2 different sports teams at any given time.  For me this was the best, I always loved being active and playing sports.  For my parents on the other hand, it meant figuring out how to get me to and from all my practices and games, while making sure I was getting the necessary nutrients for a growing kid!  This can be quite difficult, especially when working with a limited budget and time frame.  So here are 5 quick and healthy meals, that can help you and your children.

1. Tacos:  Tacos are always great because everyone can personalize their own to match their taste buds.  You want to have options, so make sure you have hard and soft shell tacos, shredded cheese, lettuce, tomatoes, onions, salsa, sweet or hot peppers, and sour cream.  Instead of ground hamburger meat, grilled chicken, or lean turkey meat could be a healthy option!

 2.  Make your own Pizza night: Perfect for picky eaters, they can put whatever they want on it.  My mom used to do this sometimes and I always loved it.  She would use English muffins, and we would make our own pizza.  You just need some sauce, unless you like white pizza, mozzarella cheese, and whatever toppings your kids like, pepperoni or maybe some fresh veggies! 

3.  Stir Fry: Another meal because the options are endless.  You can get white, brown, or maybe flavored rice, plenty of vegetables, some chicken, make your own marinade or buy one at the super market.  My favorites are Teriyaki or Lemon Pepper.  You can even get crazy and mix two together!

4.  Lasagna:  I know what you’re thinking, lasagna is not quick!  But that’s not completely true, yes making lasagna takes a little time, but the trick is to make it on the weekend, or when you have free time and then stick it in the freezer.  Then on a busy night, you can just defrost it and pop it in the oven for a quick and delicious meal!  Add a fresh vegetable or fruit and you are good to go

5. Tortellini and Vegetables in Alfredo Sauce:  It might sound fancy but its super easy and downright delicious!  All you need is your vegetables of choice, mines broccoli, some tortellini, and a jar of alfredo sauce.  It’s also great for kids who aren’t huge fans of vegetables because the sauce can hide the taste!  Feeling really crazy?  Add some chicken!

Especially in active kids, staying hydrated is just as important as having a healthy balanced diet!  You could let your kid pick out their own cool water bottle to encourage them to stay hydrated, or keep a case of bottled water in the car.  And another great tip is to keep fresh fruit around the house, whatever your kids like, try and keep it in stock to promote healthy eating habits! 

These are just a few ideas but there are so many other options to choose from.  Get creative!  The internet is always a great resource to share or get ideas from others.  The most important thing is to keep kids growing healthy and strong.

Parents, what do you feed your children on busy sports nights?  Kids, which foods do you love to eat?

http://www.nutrition.gov/

http://www.hsph.harvard.edu/nutritionsource/

http://www.fns.usda.gov/fns/nutrition.htm

This article was written by Siobhan O’Donnell, nursing student.  This article is Registered Dietitian/Nutritionist approved!