Healthy in a hurry.

February 23, 2010

Jackson’s Lunch:

• Chicken, Lettuce and Cream Cheese Pinwheels
• Snap Pea Crisps
• Grapes
• Carrots and Mushrooms
• Chocolate Disc

We’ve been busy around here lately with school, violin lessons and practice, hockey, and a weekend trip to Washington, D.C.  When we’re busy, I’ve learned it’s really important to have healthy, easy food ready to go. 

I’m betting you’ve already been told that a time or two, but it’s so true.  It’s easy to get into bad eating habits when things get hectic because so much of what is fast and easy can be unhealthy–fast food restaurant drive-thrus, fried dinner-in-box at the supermarket, grab ‘n’ go-sized bags of chips and a soda at the 7-Eleven.  For our family, I’ve learned to do some planning ahead so that when things get crazy our eating habits don’t have to suffer.

For one thing, I always have whole pieces of fruit in a bowl on the table in plain sight.  Having fruit available and ready to go makes choosing healthy quick and convenient. 

When I have five minutes to spare, I wash and cut up veggies to keep on hand in the fridge for quick grab and go snacking.  I love having veggies ready to go for two reasons:  One, if I have to clean and cut something up for either Jackson or me when we’re hungry or rushed, it won’t happen; and two, if they’re there staring at me when I open the fridge, there’s no excuse not to eat them.

Also, when I grocery shop, I think in terms of how I plan a meal–whole grains, veggies, lean proteins–to help guide my purchasing.  For example, I buy whole grain breads, but I also buy whole grain tortillas, bagels, crackers and English muffins (grains) and then use them as substitutes for bread when I make sandwiches.  It keeps lunch interesting, plus it’s easy to throw together a “sandwich” quickly even if we’re out of bread.

This morning I used a wheat tortilla for Jackson’s lunch.  I basically rolled cream cheese, greens and chicken in a wheat tortilla and cut it into little wheels.  It took less than two minutes; a quarter of that time was cutting the roll into pieces to make it more fun and appealing for little fingers.  The veggies were prepped and waiting in the fridge.  The grapes had been washed and were in a bowl on the counter.  And the treats were quick to toss into Jackson’s lunchbox.  Lunch was ready and the kitchen was cleaned up in about seven minutes.  Quick is great and can be healthy if I plan ahead–something so important when life has you running.

*Here’s a little food for thought.  When we’re busy, it’s easy, convenient and often very welcoming to dine out.  We all do it; we all enjoy it.  You might, however, want to skip ordering this item for your kids.  Check out not just the calories, but the amount of saturated fat as well.  According to the American Heart Association, people over two years old should limit saturated fat to less than 7% of their total daily calories.  That would be a maximum of about 10 grams of saturated fat daily for a child Jackson’s age.  Wow!