Healthy eating on the go

When Peter Hazlett’s wife, Tori, went back to work full-time last year, weekday suppers became his responsibility. With two boys, 11 and 7, who play hockey and school sports, it was a tall order.

Fortunately, they’ve found a system that helps them to eat healthy, without eating out all the time. The Hazletts have a whiteboard on the fridge and every Sunday, each person gets to pick one meal for Monday to Thursday.
“Usually Tori and I will choose balanced meals like chicken, rice and vegetables, while the boys pick things like hot dogs and chips,” he laughs. “Since some days are more rushed than others, it’s good to have some different options. On Wednesdays, when Jack has papers to deliver, hot dogs or hamburgers are a quick option. On Thursdays, we’re usually not so rushed, so I can do things that require a little more work.”

While Hazlett jokes about the hot dogs, he says the boys often pick pasta, fajitas or tacos as well. The goal is to make something quick and easy, so that it’s just as fast to cook and eat at home, as stop for a bite out.
On days when the boys have overlapping schedules and it doesn’t make sense, or there isn’t time, to come home for a meal, the Hazletts bring a bag lunch with them.

“We always try to take things that the boys like and are not going to make a mess,” he says. “Apples and oranges always, simple sandwiches and juice boxes.”

Planning ahead is key to eating on the go, whether at home or on the run. The following snacks are not only portable, they’re healthy and make a quick, low-fuss mini-meal if they have to.

• Dry cereal – pack with a small container of milk in a cooler bag. Try almond milk for extra protein that doesn’t require refrigeration.
• Whole grain crackers and a Thermos of hot soup. If you’re really in a pinch, bring along a can of soup with a pull-tab lid and heat in a microwave (many facilities now offer public microwaves).
• Yogurt, granola and fresh fruit mixed together in a reusable container.
• Peeled, boiled eggs for instant protein.
• Hummus and pitas with cut-up veggies, such as broccoli, carrots, red pepper strips and snow peas, on the side. Buy them pre-cut if it helps.
• Single serving cracker and tuna or salmon kits.
• Trail mix or nuts with dried fruit such as dates, apricots or raisins. Or try a nut butter (peanut, almond, cashew) with apple slices or bread.
• Fruit - fresh or canned. Keeping a few small cans on hand can be a no-muss way of getting fruit into your kids.

Some parents have even gone as far as taking the crock pot on the road. You can use an electrical converter/inverter that plugs into your car lighter with an extension cord to keep chili, stew or soup hot for a warm meal between activities. Of course, this means keeping a stash of bowls, cutlery and napkins on board.

There will be days, though, when eating out is just easier. Fortunately, many fast food restaurants now offer meal-sized salads, side salads instead of fries, and grilled – rather than fried – burgers.
Subs are also a healthier choice; just make sure to load up on veggies. If you plan to grab a slice of pizza, pack cut-up vegetables from home to eat with it.

Many restaurants now have nutritional information available on-line, to help you make an educated decision about what you feed your family. Be mindful of portion-size as well, and consider splitting meals between children, with “add-ons” from home such as fruit and milk, to fill out the meal without adding extra fat, sodium and calories.

Hazlett says the key to eating healthy on the run is the two ‘P’s’: planning and patience. He says the patience involves having healthy snacks that buy you time to make, or find, a healthy meal. His boys like veggies and dip, rice cakes or fruit.
Finally, he says recommends teaching your children from a young age to enjoy a variety of food so that you have a wide-range of healthy, easy to make and take, foods available – and you don’t get stuck in the pizza rut!