Busy mom's guide to healthy snacks and food

Grocery shopping with kids is definitely not for the faint hearted. Taking my 3.5 and 6.5 year old shopping with me is tough on a good day. Moral of the story: If you go shopping with kids or are simply a busy Mom who doesn’t have too much time to spare for shopping, go shopping prepared with a list of healthy snacks and food items so you don’t have to think, but can simply run, grab, pay and go!

To make life just that bit easier, I’ve put together some food items and snacks that are good for your kids and the whole family PLUS will save you time in the long run. Download the PDF, print it and keep it in your handbag or cubby hole for those days you simply can’t remember what’s in the cupboard or fridge or you have brain fuzz that happens on a busy day!

The downloadable sheet covers the food suitable for main meals, in between snacks during the day as well as food items suitable for lunchboxes. And, I’ve made sure it includes items that cover the all-important food groups (proteins, dairy, carbohydrates, grains, fruit and vegetables).

Tip: After printing the PDF, highlight the items you know are a favourite in your household so you can identify them quickly when doing your shopping.

Here are some ideas to help you get started (the PDF contains a few more options for your convenience):

  • Cold meats (for lunchboxes and snacks): Ham, salami, vienna sausages
  • Meat to cook (for main meals): Bacon, chicken breasts, lean meats
  • Rotisserie chicken – Use for dinner and for lunch boxes next day
  • Biltong and/or droëwors
  • Nuts: Almonds, walnuts, cashews (unsalted)
  • Seeds: Pumpkin seeds (you can get these covered in yoghurt too)
  • Free range eggs
  • Fish: Tuna (either fresh or canned in water), fish fingers, frozen fish, etc.
  • Frozen soy products
  • Yoghurts – Ones containing probiotics (check the labels)
  • Milk - Growth Milk 3+ for kids (containing essential vitamins and minerals for growth)
  • Cheese – Cheddar, Gouda, soft “cheesies”, cottage cheese, Parmesan
Carbs and Grains
  • Bread
  • Rice cakes
  • Pasta
  • Brown rice
  • Quinoa
  • Oats
  • Mielies
Fruit and Vegetables

Tip: When buying fruit and vegetables, try buying product that is in season as you know it’s most likely nice and fresh!
  • Fruits your kids enjoy: Peaches, apples, bananas, mangoes, etc.
  • Salad items: Baby tomatoes, carrots, cucumber (all of which can be added to a salad or sliced up for snack time and accompanied with a dip)
  • Dried fruit: Not sugar coated
  • Avocados: To add to salad or use as a spread on bread/rice cakes
  • Frozen vegetable mixes
  • Potatoes: Normal or sweet potatoes
  • High-fibre vegetables: Broccoli and cauliflower
Sauces, Seasoning and Condiments
  • Tomato sauce and/or paste
  • Mayonnaise
  • Olive/Canola Oil
  • Salt: Preferably low sodium or Pink Himalayan Salt
  • Mustard
  • Worcestershire Sauce
  • Garlic
  • Black pepper
  • Cinnamon
  • Rosemary
Stock up on frozen meals for the nights you really don’t feel like cooking or have little time for preparation.

Bought to you by Parmalat Growth Milk 3+
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