How Nutritious is Kid Cuisine? Experts Weigh In

Frozen meals like Kid Cuisine can be a lifesaver when pressed for time. Not only are they quick to heat up in the microwave, but they are also packed with tasty comfort foods and flavours that kids love.

But are Kid Cuisine meals really healthy for kids? To find out, we consulted dietitians to get the lowdown on everything from sodium levels to calorie counts and more about this popular kids' frozen food brand.

What is Kid Cuisine?

Originating in the 1990s (which you may remember thanks to the frozen dinner penguin mascot), the Kid Cuisine brand has become a go-to for quick and easy meals found in any supermarket or grocery store.

Their menu features popular kid foods such as fish sticks, quesadillas, corn dogs, and chicken nuggets, and it usually includes a cookie or brownie dessert.

While Kid Cuisine is not available in Canada, it is widely available in grocery stores throughout the United States.

Why is Kid Cuisine popular with kids and parents?

Kids TV dinners, like Kid Cuisine, are a favourite among children because they offer comfort foods and desserts they enjoy, along with fun interactive elements such as games or activities.

Parents also love these meals for their convenience. Registered dietitian Lisa Moskovitz, RD, notes, "Parents know how tough it can be to deal with hungry kids. Quick and easy dinner options can make everyone happier, especially after a long day. Additionally, many kids' frozen meals are often more cost-effective than buying all the ingredients separately."

Nutritional content of Kid Cuisine

Moskovitz notes that a standard Kid Cuisine meal typically has about 400 to 500 calories, 15 to 20 grams of protein, four grams of fibre, and some essential minerals like iron, calcium, and potassium. However, she points out that these meals often contain higher amounts of sodium, added sugar, and saturated fat.

"While these ingredients aren't necessarily harmful in small amounts, kids who regularly eat large quantities of added sugar, salt and saturated fat may face higher health risks as they grow older," Moskovitz explains. "For this reason, I recommend limiting frozen meals, such as Kid Cuisine, to once or twice weekly if necessary."

Pros and cons of kids' frozen meals

Pro: Convenience

Kid Cuisine meals are super convenient, which is their biggest advantage. You can heat them in no time using the oven or microwave, making them ideal for those rushed evenings or as a fun treat once in a while.

The fact that they're frozen is also a big plus because you can store them in the freezer and use them whenever you're short on time for a homemade meal.

Pro: Portion sizes are kid-friendly 

According to Moskovitz, the portion sizes of most Kid Cuisine meals are generally suitable for what an average young child would need to eat at a meal.

However, she advises that, just like adults, children's nutritional and calorie needs can differ. Therefore, some kids might find the portions too large, too small, or just right.

Pro: No trans fats 

"The shining beacon of good news for Kid Cuisine meals is that none contain trans fats," says registered dietitian Destini Moody, RD. "Trans fats are the worst type of fat you can consume, and the USDA advises avoiding them whenever possible."

Con: Low fibre content

According to Moody, most Kid Cuisine meals contain only about three to five grams of fibre, which is relatively low.

"I was surprised by how little fibre these meals have, even the ones with corn," she mentions. "However, the Level Up Cheese Quesadillas offer seven grams of fibre, which is a bit better. It's crucial for children to also get fibre from fruits and vegetables, as these foods provide additional health benefits essential for their growth."

Con: Not nutritionally dense

Moody points out that Kid Cuisine meals fall short in nutrition compared to fresh meals.

"They contain too many fried ingredients, not enough non-starchy vegetables and a lot of added sugar, which significantly lowers their nutritional value," she explains. "All protein options are fried or breaded, and most carbs come from desserts like brownies with sprinkles, cookies for dipping in chocolate sauce and 'magical tongue-dyeing cookie gems' that are bright blue. While half of the Kid Cuisines include corn as a vegetable, the other half consider french fries as their vegetable serving."

Con: Exceeds daily nutritional requirements

Kid Cuisine may appeal to children's taste preferences, but Moody warns that these meals frequently exceed the suggested nutritional intake for young ones.

"The daily value percentages on the nutrition label indicate how much each meal contributes to a child's daily nutritional needs," she explains. "Unfortunately, these meals generally fall short in providing significant nutritional value."

Moody further elaborates, "The sole exception seems to be the quesadilla meal, which offers 45% of the daily calcium requirement, likely due to its cheese content. However, this appears to be the only noteworthy nutritional contribution among the various meal options."

Comparing Kid Cuisine to home-cooked meals

According to Moskovitz, frozen meals often lack nutrition compared to fresh, home-cooked options. While the basic building blocks—proteins, carbs, and fats—might be similar, she says meals prepared at home typically offer better overall nutrition.

If you fancy a healthier twist on a Kid Cuisine favourite, Moskovitz recommends whipping up some breaded chicken and potatoes in the oven. She suggests cutting back on salt since you won't need to preserve it for the freezer. Instead of the reheatable brownie dessert, she suggests adding fresh fruit to the plate to give your child's meal a nutritional boost.

Alternatives to Kid Cuisine and frozen meals

Healthier convenience food options for children

Not all frozen foods are the same, but many offer great convenience, according to Moskovitz.

"You can get inventive by keeping frozen vegetables on hand, which are often quick to prepare and can be just as nutritious, if not more so, than fresh ones," she suggests. "Opt for chicken nuggets made with whole grains, have minimal preservatives and even include some veggies for an added bonus. Frozen, microwaveable brown rice and pasta dishes are also useful for those nights when you need to whip up a meal in a hurry."

Quick and nutritious homemade meal ideas

If you are looking for quick and nutritious homemade meal ideas, Moskovitz recommends the following simple options:

• Chickpea pasta with tomato sauce
• Shredded cheese and microwaved frozen broccoli
• Scrambled eggs, a bagel and blueberries
• Instant brown rice, canned beans, guacamole and tortilla chips
• Whole grain bread with cream cheese and sliced cucumbers
• A tortilla with peanut butter, jelly and fresh sliced strawberries

Involve children in meal preparation

Involving your kids in meal preparation can ease their transition from frozen foods. "Taking your kids to the grocery store and letting them help choose foods for dinner can make them feel more engaged in what they eat," says Moskovitz.

However, Moskovitz advises approaching shopping with your kids positively.

She suggests saying, "Yes, you can pick one treat during our trip, but then we need to focus on finding dinner options. Offer them choices like, 'Would you prefer chickpea pasta or whole grain pasta tonight?' or 'Do you want this bag of frozen vegetables with butter or the one with cheese?' Allowing your kids to make decisions from the options you provide gives them a sense of control and helps avoid the usual mealtime power struggles."

Tips for choosing and preparing kids' frozen meals

Read and understand nutrition labels 

Moskovitz says reading and understanding nutrition labels is an important step to keeping your entire family healthy. "While you don't need to be an expert, it's highly beneficial to be able to discern which foods are more nutritious than others," she explains.

Select meals with vegetables and whole grains

Moskovitz emphasizes the importance of mixing TV dinners with healthier options like fresh vegetables and whole grains. This lets children experience a wider array of nutrients, flavours, and textures.

"Studies show that the more diverse and nutritious foods you offer, the more willing your kids will be to try and enjoy them. Even the fussiest eaters can learn to like a broader variety of foods," she notes.

Adding fresh ingredients to frozen meals

"To enhance the nutritional value of frozen meals, add some fresh vegetables, a piece of fruit or a glass of milk to complement the offerings," suggests Moskovitz. "For example, pairing a frozen pizza and a fresh salad, a piece of fruit and a glass of milk could increase fibre, vitamin and mineral intake."

Balance frozen meals with other nutritious foods

Moskovitz explains that even when you're short on time, there are ways to make meals more nutritious.

"If you're serving a frozen meal, try these easy add-ons: top cereal with fresh banana slices, arrange a fun platter of crackers, cheese, and carrots or create a tasty smoothie using fruits, veggies and yogurt," she says. "Better yet, turn meal prep into family time — involving your kids in shopping and cooking can help them appreciate the importance of balanced eating."

Are Kid Cuisine meals healthy?

Kid Cuisine meals are handy for busy evenings when cooking isn't feasible. Still, they are often loaded with sodium, sugar, saturated fats and preservatives, which means they can't replace the benefits of home-cooked, well-balanced meals.

Fortunately, Moskovitz offers some comforting advice: these meals don't have a permanent impact on children's eating habits. "The reassuring news is that kids are resilient. Even if their current eating habits aren't ideal or they're not getting enough nutritious foods, it's never too late to make improvements," she says.

FAQs

What are some of the ingredients that are included in Kid Cuisine meals?

Beyond the abundance of fried foods and scarcity of non-starchy veggies, Moody highlights that Kid Cuisine meals are brimming with artificial flavours and colourings.

"The ingredient list for each meal is as long as a CVS receipt," she says. "Every single one has some form of artificial flavour or colour. This even extends to the blue cookies that turn your tongue blue, which come with the fried mac and cheese meal. And don't forget the french fries meant to be dipped in even more artificially coloured cheese."

Dr. Chris Mohr, fitness and nutrition advisor at Fortune Recommends Health, also points out that Kid Cuisine meals contain preservatives to extend their shelf life. However, this might worry parents who prefer more natural food options.

Do Kid Cuisine meals have higher sugar and sodium content?

Although Kid Cuisine meals contain flavours that kids love, Moskovitz says they contain more sugar and sodium than freshly prepared home-cooked meals.

"The average Kid Cuisine meal has approximately 600 milligrams of sodium, which is roughly one-third of the recommended daily limit of sodium intake for children," she explains. "There is also a significant amount of added sugar: around ten to fifteen grams per meal."

What are protein-rich convenience food options for children? 

If you are looking for good protein sources beyond kids' TV dinners, Moskovitz suggests trying easy-to-prepare foods such as eggs, lox, cheese or yogurt. "These are all quick and kid-friendly options that can help balance out meals," she says.

What is the importance of balanced nutrition for growing children?

"Children are a vulnerable population as their bodies are developing rapidly," explains Moskovitz. "A balance of nutrients is important to ensure proper growth and lay the foundation for a healthy adulthood."

Experts:

• Lisa Moskovitz, RD, a registered dietitian
• Destini Moody, RD, a registered dietitian
• Dr. Chris Mohr, fitness and nutrition advisor at Fortune Recommends Health