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Taking
the Kids… and Food
By Susan Finkelstein, Registered Dietitian
Taking the children along on that first-ever family vacation is
a big step. Seasoned parents plan ahead to maintain a happy holiday
pace. Most often, they focus on two questions: How do we foster
good behavior in public? How do we amuse the little darlings during
tedious road trips? It's equally important to know: What foods should
we bring or purchase along the way? Eating nutritious foods is essential
to your children's normal growth and development. Chances are, if
you nurture them to form healthy eating habits early in life, they
will carry healthy lifestyle choices into adulthood.
On the Road
Long trips in the car are challenging for children at the best of
times. If you plan on driving for two to three hours at a stretch
pack several small snacks. Handed out one by one, they will amuse
your child while providing him or her with good nutrition. Don't
forget the safety factor: store snacks in a cooler, insulated bag,
or, if perishable, in a portable fridge that plugs into the car
outlet.
Good choices for nutritious snacks:
· Boxes of juice or milk, plastic bottles of water (pre-freeze
them overnight to thaw en route; take straws; avoid cans with sharp
openings)
· Snack packs of low-sugar cereals like Cheerios, Shreddies
· Bags of baby carrots and celery sticks
· Fig bars
· Plain cookies, animal crackers, baby biscuits
· Fresh fruit
· Milk puddings with safe peel-back lids
· Cheese and crackers
Foods to avoid giving
your children in the car:
· Foods that may cause choking such as small candies
and nuts
· Foods that may melt such as chocolate and popsicles
· Foods that become messy such as chips, pretzels and
carbonated beverages
While high-fat and high-sugar snacks may keep your children quietly
satisfied, they tend to make them feel too full before meals. Since
these foods contribute minimal nutrition and ultimately displace
the more nutritious foods, consider introducing them as treats to
be eaten on special occasions, but not appropriate for everyday.
Fast Food Stops
When fast food restaurants are the only eateries around for miles,
consider the options. Fast-foods - notoriously high in saturated
fat, salt and calories - are often low in fiber, vitamins A, C and
D and folate. However, the occasional fast food stop may be just
fine if you balance the rest of the day's meals with smart, nutrient-dense
choices.
Good choices at fast food stops:
· Choose sandwiches on whole grain breads
· Order milk or juice instead of pop
· Order baked potatoes, rice or salads with low fat
dressing instead of deep-fried foods, say, French
fries
· Try bean burritos or chili for high flavor plus fiber
· Order small-size hamburgers without mayonnaise, sauce
or bacon
· Order pizza with lower-fat ingredients such as ham,
pineapple, vegetables. Avoid bacon, sausage,
pepperoni and extra cheese
· Look for lower-fat alternatives to traditional fare
In the Hotel
When you're planning family holidays, consider booking accommodations
with a kitchenette. You'll be all set for personalizing nutritious
meals if you can count on having a microwave oven, toaster, fridge
and/or freezer with cooking utensils and cutlery. Besides saving
money, involving the family to prepare easy meals in the hotel room
can be a fun - and bonding - experience.
Foods that are easy-to-prepare in your hotel room are:
· Pre-cooked barbecued chicken
· Ready-made-entrees like lasagna and casseroles
· Toss pasta with canned tomato sauce, frozen vegetables,
legumes or canned beans
· Toss salad (pre-washed and bagged) with canned salmon,
light dressing and bread
Smart and Safe
When you are constantly moving, it's easy to forget that certain
foods require proper storage. Cold meals containing meat, fish,
eggs or any foods mixed with mayonnaise must be kept chilled with
freezer packs. Keep hot foods, such as soups, beans and casseroles
in thermoses meant for hot foods. Remember the rule: Keep cold foods
cold and hot foods hot.
Make nutrition an important part of your holiday planning. Take
time to figure out the best choices and stops that you can make
along the way to provide healthy meals and snacks. Your obvious
attention to nutrition - even during vacations - will most likely
encourage your children to make smart eating and lifestyle choices
as they travel on their own trips to adulthood.
Susan Finkelstein, B.Sc., writes a nutrition column for
Ontario community newspapers.
Among her credits are contributions to healthy-lifestyle cookbooks.
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