Budgeting for baby: 2 healthy kid meals for parents on a budget
For all the moms out there who have been working from home, taking care of a family, and cooking throughout this pandemic, I feel you. Three months after my daughter was born, COVID hit. Becoming a Nutritional Therapy Practitioner while raising a toddler has been both interesting and challenging. Her favorite foods change every hour, and she’s not always open to eating mustard greens and baked chicken (not surprising). So I set out to answer an important question: How can I make nutritious meals that she enjoys? I quickly realized there was a key ingredient missing: cost. Babies are expensive. As a result, many parents turn to the most affordable and least complicated foods for kids. Ease and budget are important, but these products often lack nutritional value. Meals marketed for children are usually very high in refined carbohydrates, sodium, and processed ingredients, meaning most of the nutritional value has been removed. However, preparing healthy meals that kids actually want to eat doesn’t have to break the bank. Here’s how you can think about shopping and meal prep on a budget, along with two recipes that put a nutritious twist on a few kid classics.
What goes into balanced, nutritious meals?
Choosing what you want to eat is hard enough, but constantly coming up with new meals for your kids can be exhausting. To get started, here are some helpful guidelines before you shop for groceries:
- Macronutrients: This term represents proteins, carbohydrates, and fats. They all play important roles in the body relating to energy, satiety, bowel movements, and more. In the US, it’s recommended that, per day, you get around 45-60% of your calories from carbohydrates, 20-35% from fat, and 10-35% from protein (Nutritional Therapy Association. (2020). Basics of Nutrition Student Guide [PDF Document]). A helpful rule of thumb is to think, “Do I have a protein, carb, and fat on the plate?” Though carbs and fats have developed a bad rap, they’re just as important as proteins to keep your energy up and belly full. Remember this for your little ones so they’re not asking for a snack every 10 minutes (though Pirate’s Booty may call their name no matter what).
-Quality of Ingredients: Can you get grass-fed meats, pasture-raised poultry and eggs, and wild caught seafood? Can you find organic versions of non-organic foods you like to eat? Can you find pantry items without added sugar? High-quality ingredients may cost more upfront, but there are ways you can save (more on this in the next section). This doesn’t have to be an all-or-nothing process. If this feels like a lot at once, pick a food that you eat often, and start there.
- Variety: It’s easy to feel overwhelmed when trying to add variety to your child’s diet, but try to make it into a fun game! Can your kid find two, three, four, or five different colored foods in the refrigerator? Five is a good number to aim for, but if you don’t think that’s practical for your babe, start with two and work up. “The more variety of foods we can incorporate in our diets (as tolerated), the more nutrients, phytonutrients, and benefits our bodies can enjoy—and our taste buds will be delighted too” (Nutritional Therapy Association. (2020). CW1 Student Guide [PDF Document]).
Staying in budget
Staying in budget The age-old question: How can we have balanced meals without breaking the bank?
- Shop locally: Local foods are not only geared towards cost efficiency, they provide the best seasonal nutrition, help out your community, and promote sustainability. If you can find a nearby farm that focuses on quality foods, try to work with them directly to cut down costs even more. Also check your area for farmers markets! Some farmers markets accept SNAP benefits (Supplemental Nutrition Assistance Program - formerly known as food stamps), so explore what’s offered.
- Wholesale markets: I was pleasantly surprised on my own journey when I realized that Costco has many organic and sustainable food options available. Thrive Market is also a great option for organic and sustainable snacks, fish, and meats. Buying bulk from these places has led to significant savings that beat the typical grocery store.
- Grow what you can: This isn’t as intensive as it might seem! Herbs like basil, parsley, and cilantro grow very easily in a cup of water on a windowsill. Get the plant with the roots from the grocery store, put it in a jar of water, and you’re all set. Save that money by buying the plant and using it when needed vs. buying the packets of herbs for more money and letting them go bad in your fridge—a mistake I’ve made plenty of times in the past.
Turning tips into practice
Here are two popular kids’ meals that you can prepare in a healthy and economical way.
Chicken Nuggets
Honestly, who doesn’t love chicken nuggets? I definitely ate a lot of them throughout pregnancy. The issue with most chicken nuggets is that they’re processed. Mass-produced nuggets may contain antibiotics, and most of the calories come from fat. With these products, the list of ingredients is far too long and confusing to be healthy. (Check out this Huffington Post article for more info https://www.huffpost.com/entry/chicken-nuggets-and-why-t_b_9411086)
Here’s an easy, balanced version of chicken nuggets that won’t be too expensive (makes around 12):
-12.5 oz of organic, canned chicken (make sure there are no added ingredients and the can is BPA free)
-3 tbsp almond flour -3 tbsp Parmesan cheese
-1 tbsp garlic powder -2 pasture-raised eggs
-1 tbsp olive or avocado oil
1. Mix all ingredients in a bowl
2. Form nugget shapes or use muffin tin and fill each cup halfway.
3. Bake @ 400 F for 8 minutes. Take out, flip, bake for 4 more minutes.
* These can be batch cooked and frozen for future meals!
* If you have the time, get organic, pasture-raised chicken breast and bake those yourself. Then you can shred and use in this recipe rather than canned.
* You can also add herbs or finely chopped spinach to the mix as well, sneaking in more nutrients without your child even knowing.
* This meal is made with less ingredients and more nutrients than most store bought chicken nuggets.
Pancakes
Pancakes are a household favorite for my family, but I wanted a healthier alternative for my daughter than the boxed mix in stores. Typically, pancakes are very high in sugar and carbs, but with this recipe, they can provide a more balanced breakfast.
A very simple recipe:
- 2 pasture-raised eggs
- 1 banana
- 1 tsp coconut oil
1. Smash the banana until mostly smooth.
2. Whisk in the 2 eggs.
3. Melt the coconut oil in a pan on medium heat.
4. Scoop pancake mix into the pan.
5. Flip pancakes over when browning on one side (about 3 minutes each side).
• If you’d like, you can add flax, chia, or hemp seeds for a little added fat and protein, and pumpkin puree or any other pureed veggie that your child likes.
• With added pumpkin and flax seed, this meal would average around 39% carbs, 43% fat, and 18% protein per serving (compared to Pearl Milling Company boxed pancake mix, which averages 79% carbs, 8% fat, and 12% protein per serving).
You got this
As I know firsthand, changing your shopping and eating habits is a gradual process. I hope this info and the two recipes give you a good foundation to start. Once you’re comfortable with those steps, you can always incorporate more down the road. You don’t have to overhaul your kitchen tomorrow, but these small steps can eventually have a big impact on your family’s health and future generations.
