Every season my family faces a huge logistical dilemma: Should we have dinner at 4pm or 9pm? With three children, two of whom attend physical training several times a week, it’s a serious challenge. It’s not just about figuring out the timing, but figuring out what’s best for everyone. Should children who are out of practice eat at normal times while their siblings can eat alone when they get home? If we were all out and about, would we sit down to dinner regularly or just grab a sandwich on the way out? I’m worried that it wouldn’t be good to let my kids run around for an hour with bellies full of pasta, but it also doesn’t seem right to have them eat casserole at 9:00 and then go straight to bed.
This is where I hope the futuristic “dial-in ordering” will be jetsons Actually happened to us.
I know I’m not the only one with these concerns, and while we shouldn’t overthink it (it’s okay if you all have to eat at different times once a week), there are some guidelines to follow. Pediatrician Dr. Arunima Agarwal told me that when it comes to feeding your kids on busy sports nights, a lot depends on your child, their own hunger levels, and how active they are How much energy will be consumed during this period. If they are going to music lessons, give them a snack before school, even an hour before the start time, to keep their attention. If they’re going to be more active and get some aerobic exercise, you can try offering a meal containing protein and complex carbohydrates two to three hours before. (So, yes, that might mean having dinner at 4:00 p.m. and that would be fine.)
“I always recommend giving kids a nutritional supplement before they practice—you don’t want kids to feel exhausted or hungry during the activity,” Agarwal says. If any activity they do requires more physical exertion, she recommends eating more foods that contain carbohydrates and protein. But most importantly, you have to remember those carbs. “They need a balance of carbohydrates for energy and protein to sustain their survival.”
Agarwal says there’s one very important thing to remember when you nourish them: moisturize. You obviously want them to drink water during a game or training session, but she said many people forget to keep their kids hydrated before starting the activity. So once they get home from school, especially on a hot day, make sure they drink water before starting training. You can also keep them hydrated with electrolyte drinks. Agarwal recommends Cure Kids, which provides them with the right balance of sodium and potassium without added sugar.
If you’re worried about making time for a big meal before transporting everyone to practices and games, don’t panic. A protein and complex carb meal doesn’t have to mean a ton of homemade baked potatoes. “You want to make sure the meal is easy to digest, can be eaten quickly and provides sustained energy,” Agarwal says. “Snack options can be a peanut butter and jelly sandwich, turkey, chicken or tuna, a wholesome energy bar, or cheese with fruit and whole wheat crackers. Hard-boiled eggs are a great high-protein and quick snack option for you. Can be served with carrots or other vegetables.
If you do have time to cook or want to meal prep, pasta is a great option. Just add some protein (meatballs, especially those made with turkey or ground chicken are great) and some veggies. (Agarwal says frozen spinach is a wonderful, easy addition.) “The combination of carbs and protein is key,” she says. “Tortillas or burritos are another popular choice. Choose ground turkey or chicken breast, vegetables like peppers, whole-wheat tortillas, and salsa instead of sour cream.
Okay, now you’ve fed them. Maybe something light, maybe something heavier. But now it’s been a few hours and they finally took a shower and went to bed, saying they were hungry. Can I give them something else to eat at this late hour? What if you just got home and didn’t buy any dinner ahead of time except cheese and cookies?
Agarwal says there is some truth to the idea that eating before bed is not a good idea. “Lying down immediately after a meal disrupts digestion; the risk of reflux is increased – think of burping a baby after a meal rather than letting them lie down – and indigestion is more likely. Blood sugar can be affected – blood sugar after a meal will rise, and then when you sleep, the blood sugar will drop/crash, which will disrupt your sleep quality. But she also doesn’t want you to send your kids to bed hungry, so pack them some snacks and eat them sparingly. She also recommends avoiding spicy or sweet foods. Think of half a sandwich, a serving of unsweetened yogurt, or a small bowl of cereal (such as Chex or Rice Krispies) in our own homes. Can work.
So, try not to overthink it. Agarwal says you know your child best. If they’ve eaten a lot of food and haven’t been doing any physically demanding exercise or activities, just give them a few snacks and head out. If you know their physical exertion will be high, try preparing a quick protein and carbohydrate meal to keep their energy levels up and have a snack to eat when they get home. If you’re waiting until after training to feed your child, maybe let them eat in the car on the way home so they have time to digest while they’re bathing and getting ready for bed.
But most importantly, keep them hydrated. A mixture of water and electrolyte drinks can really do the trick.
