Trust us, we understand just how busy life can get, especially for families. The calendar fills up quickly between sports, music lessons, play dates, etc.
Do you feel overwhelmed trying to come up with ideas for a healthy meal for your family amidst the chaos? Never fear; our Registered Dietitian, Liz Brownlee, has expert tips to help you provide nutritious snacks and meals for your family, even on the go.
What are practical strategies for planning healthy meals?
Planning is key with busy schedules. Start by designating a specific day and time for planning and food prep. You don’t need to get it all prepped, but a head start is helpful.
You don’t need to reinvent the wheel. Begin by outlining a weekly menu for breakfast, lunch, dinner, and snacks, using familiar recipes you are comfortable making and gradually adding new ones. Keep a binder of quick and hassle-free recipes and stock up on those ingredients.
Create a grocery list based on your meal plan and prepare some components in advance, such as pre-cooking meat, pasta, and rice or chopping vegetables. To make meal prep more efficient, use a slow cooker or instant pot.
Finally, always add a veggie to your meals for a quick add-in to balance the meal. Whether it’s a quick-steamed bag of frozen veggies or if you have more time, try roasting or grilling veggies.
How can I encourage my family to try new foods?
Do you have a picky eater in your family? One quick trick to encourage them to try new foods is to involve them in meal planning and preparation.
Give them a choice between a couple of new recipes or foods to try each week. Encourage your family to get involved in the kitchen, assisting with cooking and taste testing.
While introducing new foods, always include at least one familiar item you know they will eat to ensure everyone has something they enjoy. This approach makes trying new foods a shared family experience and can make mealtime more enjoyable for everyone.
Are there any specific nutrients I should pay extra attention to for my family’s health?
Fiber, found in plants, is one nutrient that many Americans do not get enough of. Eating enough fiber can help manage weight (filling you up quicker and helping you stay full longer), manage blood sugar, lower cholesterol, and promote regular bowel movements.
Try including some whole grains, fruits, veggies, beans, lentils, nuts, and seeds in your day. The estimated fiber intake for kids and adults 2 and older is 14g for every 1000 calories consumed.
It is common to have low Vitamin D levels while living in Minnesota and low sunlight exposure in winter. To increase your intake, try eating more fish (trout, salmon, sardines, tuna), mushrooms, and eggs, and choose milk/milk alternatives and cereals fortified with Vitamin D.
You may also want to discuss with your doctor if you need to take a Vitamin D supplement.
What are some common misconceptions about healthy eating?
Misconception: Carbs are bad for your health/make you gain weight.
Carbohydrates are an important part of a balanced diet as the preferred energy source for your body and brain. However, many people tend to eat large portions of carbohydrates high in added sugar, which may lead to weight gain.
Include more whole grains, beans, lentils, and fruit as nutrient-dense carbohydrate sources. Try reducing your portions of carbohydrates and adding some protein and fiber to make a more filling meal or snack filling.
Misconception: You need to avoid convenience foods.
Boxed meals, instant potatoes/rice, canned fruits/veggies, and frozen meals can be part of a balanced diet. Add nutrient-dense foods to round out the meal.
Add lean meat to your hamburger helper or rice-a-roni with a side of steamed vegetables. Add a side salad to your frozen lasagna. Frozen/canned fruit is a convenient addition to yogurt or oatmeal.
What are some healthy snack options that are quick and easy?
- Fruit and Yogurt Parfait
- 6oz Yogurt cup + ½ cup fruit of choice (fresh/frozen/canned) + ¼ cup granola.
- PB & Banana Roll-up
- Roll a whole banana in a whole wheat tortilla with a layer of 2 Tbsp of peanut butter. Cut into slices.
- 3 Cups of Popcorn
- Try to choose a lightly buttered/salted variety or air-popped.
- Veggies with Dip
- Serve your veggie(s) of choice with ranch, hummus, or guacamole. For a high-protein dip, consider mixing ranch seasoning with plain Greek yogurt.
Maintaining a healthy diet for your busy family is entirely achievable with a bit of planning and the right strategies. Remember, small changes can lead to big improvements in your family’s health. With these practical tips from our nutritionist, Liz Brownlee, you’re well-equipped to provide nutritious snacks and meals that fit into your busy life.
Did you know Fairview Range offers individualized nutrition counseling? Outpatient nutrition counseling is available to educate clients on a variety of nutrition issues, including diabetes, hypoglycemia, heart disease, sodium restriction, renal disease, fiber modification, prenatal nutrition, and others. A physician referral is required. Call 218-362-6921 for more information.
