Sometimes it can be difficult to shop for a large family on a small budget. I remember my early years with 4 growing kiddos. I had a limited food budget at that time. A very tight budget. I will admit that at that time, I did not buy any pop/soda or very little treats. (It wasn’t such a big deal then as it is now?) Potato chips were the one item to offset a soft lunch. (I like a good salty crunch; but I only eat it at lunch. Now I’d rather have sweet potato chips!) We did always have a cookies at supper! (Limit 2.)

Nutrition for kids is based on the same ideas as nutrition for adults. Everyone needs the same types of nutrients: vitamins, minerals, carbohydrates, protein and fat..

The most important factor to consider when budgeting for food is to consider the family’s activities and age. We know that can vary greatly. I would also factor in after-school or after-activity snack. And it has to be nutritious! I usually served hard cheese and sausage with fruit and veggies and whole grain crackers. Kiddos loved the finger foods. This was my way of getting in fresh veggies. Pack them in lunches. (However it seems kiddos today don’t always pack a lunch.)

If you surf the web you can find all sorts of easy ways for “packed lunches.” They can actually look better and taste better than purchased lunches. (Make several and refrigerate.)

If they are against the “sack lunch” call it a “snack bag.“ With the activities of today’s kiddos they almost need a “Snack Bag.” You can insert cheese sticks and veggies here. Even add the apple. (The thinking is hard fruit that doesn’t bruise easily.) Don’t forget snack bars. Watch the labels for sugar content. Look for proteins. A “snack bag” can be a good source of nutrition. Kiddos don’t have to spend money on the machines. (And we know the machines are all sugar/salt snacks.)

And for your kiddos, having that “snack bag” in their backpack insures them that they never will go hungry. ( I’m thinking after school, or even waiting to be picked up after school.) Pack enough to share!

So how to do all this?

To start, a child needs only an average of 1200 calories per day. Make these calories good. Make them dense. Don’t rely on the snack machines for their snacks at school. Especially when they are looking for a snack after school. Many times the items offered by machine say “added protein.” But 3grams is barely enough. It only is there so they can say: “protein snack.” But it really isn’t if you look at sugars included.

Planning comes First!

The first thing to do when Budgeting, as we all know, is to plan. It takes time to start, but your day-to-day time evaporates as you only have to consult your list. No more “wondering what to fix.”

Review and create your shopping list from the Food Pyramid. The hardest one to remember is the fruits and veggies that our growing kiddos so need. Everyone needs at least 8 ounces of fruit AND veggies every day. This amount increases as the child ages. Take into consideration their activity level. Get creative. It will also make the necessary nutrients more attractive for them, and for yourself.

Plan your snacks too. Try to limit maybe one big “bag” a week. If it is in the house, it gets eaten. And majority of snacks are not nutrient dense, and you find yourself hungry again, if not gaining unneeded weight.

By planning ahead, you can Check Out Sales. Plan your meats around sales or bulk offers. (I’ve found good bulk offers even at Kroger!)

You can plan bulk meals that will enable you to reheat later in the week. (I feel making it once, add enough ingredients that it can appear again!) Buy in bulk, but not necessarily at Cosco. Suggestions: Uncooked rice, and pasta. (I create my own 90 sec rice and pasta. Make enough for the next meal and freeze it separately.)

Seasonal produce is great for sales. I’m buying green beans right now as they are in season. I’ll cook some, and freeze several. Corn on the cob in the summer is a bargain. In-season fruits are easy today. Buying in-season also gives variety and can save money. Buying in season, and freezing opens up the budget next month.

The toughest part of a Food Budget is the convenience foods. I always try to cook double. It is a one-time effort that gives you the ability for convenience later. A meal can sit in the freezer from last week. It can also sit there from last month. And it is a treat today when I’m rushed for time. And that becomes my “convenience meal!” Tastes better, better nutrition too. (Have you looked at sodium levels on convenience meals? Like: WOW!)

The general guidance for sodium limits is: Adults and teens age 14 years and older: no more than 2,300 mg (milligrams) a day. Children ages 9 to 13 years: no more than 1,800 mg a day. Children ages 4 to 8 years: no more than 1,500 mg a day. And retired adults: 12-1800 mg a day. Children can get and are getting hypertension. Watch the sodium.

Are you aware that frozen fruits and veggies provide good nutrition levels overall. Canned fruits are great in the winter. But with cans, watch sodium levels. Rinse vegetables before cooking. Add an herb instead. Don’t be afraid to mix canned with fresh. Buy canned fruit ONLY in natural juices. Maybe add a handful of walnuts? If you want to be really fancy: dollop of RediWhip (natural whipped cream.)

One of the biggest expenses against a Food Budget is beverages. Kiddos do not need sodas. They require milk and water. You can enhance water with fruit for flavor: fresh or frozen. Hot cocoa is good in the fall and winter.

As to coffee, learn to make your own. It may take an investment in a coffee machine. In the long run, it will pay for itself and then some. Do some research into flavored or special brewed coffee. You’ll be surprised at how easy it is to make at home. Try not to add too many sweeteners to your beverage. (Again, empty calories.)

The hardest part of a Food Budget is the planning. Make time for it. You will find yourself and your family eating better. You will be surprised at how much you will save. (Put this money away for a fun day!)

Make meals a family time. Everyone should join in. Kiddos love to cook. They learn from their adults. Let’s teach them good eating habits today.

As a nutrition coach I will be glad to help with your planning. Just message me. Lunch ideas for kiddos can go with adults too! Variety is the key to keep packed meals from being dull. Planning is a Must. Your life is too hectic without it.

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