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NIFS Healthy Living Blog

Meal Planning for Kids

GettyImages-526785155The kids and grandkids are home! With them being home, this means you are having to provide breakfasts and lunches. For those that relied on schools to provide these meals, this can be a stressor added to the day. Maybe your kids received meals for free or at a reduced price. Maybe you are being expected to work from home, all while attempting to help your kids through e-learning and cook them lunch. There are an abundance of reasons as to why this may be tough. You are not alone. We are in this together- as a community. We will get through this.

First, find some time to plan. Kids are used to having a structured plan during their school day- anything short of this will lead to stressed and irrational children (which makes your life harder). Make sure this plan includes when the kids will wake up, have breakfast, start school, get an hour of activity/play time, eat lunch, and conclude their school day. Knowing their schedule will help you prepare your schedule. Consider having your lunch break at the same time as theirs.

Second, plan for lunches and work with a "cycle menu." This means you determine 4-5 different lunches, then schedule one per day. Once you go through all 4-5, cycle back through them. This offers the kids variety but makes the planning, storage, and preparation easier on your part. To make it even easier, have the same meals they are having. There is no need for you to take time to prepare various foods.

Last, stick to the plan. Remember- you are in charge of WHAT and WHEN the kids eat; the kids are in charge of how much they wish to eat at a given meal.

If you are having a difficult time obtaining food for your kids, visit https://www.indy.gov/activity/covid-19-school-district-food-support. The IPS school district is providing ALL kids with free a breakfast and lunch until April 3rd (which will likely be extended). The meals are first come first serve and available to all children, regardless of school district. Follow the website above to find the nearest pick-up point.

Kid Meal Ideas

  1. Turkey + cheddar roll-up, frozen berries, yogurt, and trail mix.
  2. Hummus (can easily make homemade from canned chickpeas), pita bread, grape tomatoes, carrots, and grapes.
  3. Cheese quesadilla (made with whole grain tortillas), guacamole, salsa, strawberries.
  4. Broccoli mac and cheese (made with whole grain, chickpea, or lentil pasta), orange.
  5. Grilled cheese and low-sodium tomato soup.
  6. Homemade pizza on whole grain thin crust served with steamed veggie of choice.
  7. Tuna or chicken salad served on whole wheat crackers or bread, apple slices, carrots.
  8. Peanut butter and jelly (tip: make own “jelly” with smashed berries to reduce sugar) on whole grain bread, celery sticks, yogurt

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If you have any other questions or concerns, please feel free to contact our Registered Dietitian, Sabrina Goshen by e-mail at SGoshen@nifs.org.

Topics: nutrition kids menu planning