Healthy school night eating is possible – even with limited time and budget

Combine high food prices with a parent’s busy schedule and providing nourishing evening meals or snacks might start to sound like an impossible task. Every day, parents face the challenge of offering healthy foods that their kids will eat – foods that will also power their kids’ after-school activities.

“A lot of times folks are hustling after school, especially if parents have jobs where they're working late and then they're transitioning to an activity, or possibly they're working multiple jobs,” said Kate Henschel, RD, a registered dietitian and food resource navigator at Fairview. Henschel is also a parent of two.

Food resource navigators connect patients who are experiencing food insecurity to community resources. Food insecurity is one social determinant of health. These are factors that might not seem to be related to health, yet they dramatically impact health. Other examples include income, education, race, and housing.

Foods, like chips or cookies, are low in helpful nutrients. They are fine “sometimes” foods, but they won’t fill kids’ tummies or provide the lasting energy they need. Henschel offers tips to help stretch your grocery budget and provide healthy foods with minimal waste.

Combine protein and fiber

“I recommend pairing a high-fiber food with a protein food because it provides two different ways for keeping bodies fueled and energized,” Henschel said.

She recommends setting the expectation that snacks should combine fiber and protein. Then teach kids how to mix and match. For example, yogurt can be topped with fruit. Peanut butter could be spread on apple slices. Carrot sticks could be dipped in hummus.

Foods high in fiber include fruits, vegetables, and whole grains. Whole grain crackers and popcorn –light on the butter, salt, and other flavorings – are also good fiber choices. Protein options include cheese, yogurt, eggs, and deli meats. Nuts and beans could fit both categories.

Henschel understands that caregivers might be reluctant to spend money on fresh fruits and vegetables if they aren’t sure their kids will eat them. Henschel has ways to offer kids new foods and save money in the process.

Buy in bulk

Individual portions of foods like string cheese or kid-size yogurt cups often cost more per serving than a bigger container.

“You can save money by just buying a larger portion like a cheese block, cutting it into little rectangles yourself, and then putting them in a container in the fridge for the kids to access instead of buying things individually wrapped that are going to be a lot more expensive just because they've been processed.”

She similarly suggests buying a bigger container of Greek yogurt and portioning it out.

“I recommend a Greek yogurt to increase the protein content,” Henschel said “It's usually about twice as much protein as a typical strained yogurt.”

Greek yogurt is also a versatile snack. Kids can top it with their favorite fruit, like frozen berries or banana slices. Henschel also likes to make her own kids frozen treats. To make:

• Rinse your favorite fruit, like berries, apples, bananas, or grapes.
• Cut bigger fruits like bananas and apples into bite-size pieces.
• Dip in yogurt and arrange in a single layer on a cookie sheet, so each piece freezes individually. Put in the freezer.
• Once they’re frozen, you can combine them together in an air-tight container.

“My kids love frozen yogurt,” she said. “It's the same as you’d find at stores, but with less added sugar. By making it yourself, there's less packaging and lower cost of processing, so it ends up being less money per unit.”

Ask your child’s opinion

Ask your children what they would like to try. See if something in the produce section intrigues them. You can also offer them a choice of two options that are both acceptable to you, like peanut butter or cheese.

“Giving the child some buy-in can be really helpful. Then they get excited because it’s something they had some choice in.”

Choose fruits and vegetables that last longer

If you don’t want to dump uneaten lettuce in the compost bin at the end of the week, consider fruits and vegetables that last longer, Henschel recommends.

“Try apples, mandarins, or oranges, and grapes,” Henschel said. “Things like berries are going to perish quicker, so they might go bad before kids get around to eating them.”

If your carrots or celery get a bit limp in the fridge, you can revive them by soaking them in a cold-water bath for a few minutes, she said.

Frozen or canned fruits and vegetables are also a great way to make them last longer. Try to choose products with minimal ingredients. For example, avoiding frozen vegetables in a cheese sauce or canned fruits in syrup. Look for low-sodium items without added sugar. If you do get canned vegetables, you can rinse them in a colander to wash away some of the sodium solution.

Shop seasonally

You can find the best prices by choosing fruits and vegetables when they’re in season. If you’ve got room in the freezer, you could stock up on fresh berries in the summer and freeze them for use all winter. You could do your neighbor with the flourishing garden a favor and take their excess tomatoes or pick up a few half-off pumpkins at the grocery store after Halloween.

Take the pressure off yourself

Food and pressure don’t go well together, Henschel said. So take the pressure off yourself. Your children don’t have to eat every fruit and vegetable. Offer them what the family is eating and let them see you enjoying a variety of foods. The more times they see a food, the more likely they are to try it.

Also, don’t feel like you have to cook a hot meal every night, Henschel said. A turkey and cheese sandwich, a pita filled with veggies and hummus, or a charcuterie board with some nuts, cheeses, fruits and vegetables make a fine dinner. On hectic days, leftovers or a slow-cooker meal might be on the menu.

“It's not going to be perfect every time,” Henschel says. “You may only have time to put frozen chicken nuggets in the oven. You can put some vegetables or fruits on the side to make it a more balanced meal.”