Being a busy family can make it hard to make sure everyone is eating nutritious, balanced meals. However, healthy eating is essential for everyone, from your growing children to your aging parents. Here are some tips to make sure your whole family is getting the nutritious food they need.
Plan Ahead
One of the best ways to make sure you’re making healthy meals is to stay one step ahead and plan out your meals. Start by making a weekly or monthly meal plan, then break it into individual groceries list. You can then go shopping and make sure you have all the ingredients you need to make your cooked meals.
Shop Smart
The next step is to be mindful when you shop. Make sure to get as many fresh foods as you can, such as fruits, vegetables, and lean proteins. Look for whole grain products since they are packed with important vitamins and minerals. Avoid processed foods that are high in saturated fats and added sugars.
Get the Kids Involved
Make sure your kids are involved in meal planning, shopping and prepping. Let them pick out a few dishes each week and get them involved in cooking. This can be a great way to teach them healthy habits and get them excited about eating nutritious. It also makes it easier for parents since the kids already know what to expect at meal time.
Stock Up on Staples
Just in case you don’t have time to cook or don’t have all the ingredients, keep snacks and staples on hand that can easily make a meal. Stock up on shelf-stable items like canned fruits and vegetables, whole grain pastas and rice, canned beans and lentils, nuts and seeds and more. Then you can quickly throw together a meal or snack in no time.
Get Creative
When cooking, get creative with how you use foods. If you have leftovers, turn them into a new dish. Use up extra ingredients to make a nutritious soup. Try different methods of preparation like grilling and steaming to keep foods interesting.
Snack Healthy
Snacks can be a great way to break up the day and get in extra nutrients. Keep plenty of healthy snacks on hand that can be grabbed easily and enjoyed quickly. Ideas include:
- Fruits like strawberries, apples, pears and more.
- Vegetables like carrot and celery sticks with hummus.
- Nuts and Seeds like almonds, walnuts and sunflower seeds.
- Yogurt with fresh or dried fruit.
- Popcorn that is low in sodium and butter.
Making sure your family is getting the nutrients they need doesn’t have to be hard. You just have to be a bit organized and creative with how you prepare meals. With these tips, you’ll be able to make sure your family is enjoying healthy, balanced meals in no time.
What are some practical tips for eating healthy on a budget?
1. Buy in bulk. Buying in bulk is the best way to save on food costs. Shop at discount stores like Costco or wholesale stores to get the best deals.
2. Shop with a list. Make sure you are only buying what you need to save money and reduce food waste.
3. Prioritize fruits and vegetables. Fruits and veggies are typically the cheapest items in the grocery store, and are healthy and nutritious.
4. Buy frozen fruits and vegetables. Frozen fruits and veggies are usually cheaper than fresh and can last just as long.
5. Meal plan. Look for recipes that use the same ingredients, so you can buy in bulk and save money.
6. Buy generic brands. Generic brands are usually just as good, but cheaper than name brands.
7. Join a local food co-op or community supported agriculture (CSA) program. These are good way to get locally grown and usually organic produce at discounted or wholesale prices.
What are some cheap healthy food options?
1. Oatmeal
2. Frozen fruit and vegetables
3. Beans and lentils
4. Eggs
5. Peanut butter
6. Greek yogurt
7. Popcorn
8. Canned tuna or salmon
9. Whole grain bread and tortillas
10. Brown rice And quinoa
11. Nuts and seeds
12. Canned soup or chili
13. Vegetable broth
14. Frozen pizza with vegetable toppings
15. Smoothies with frozen fruits or veggies
What are some easy healthy meals that are affordable?
1. Vegetable and Bean Chili
2. Baked Potato and Broccoli
3. Vegetable Stir-Fry
4. Veggie and Hummus Wrap
5. Slow Cooker Veggie Soup
6. Roasted Veggies and Quinoa
7. Lentil and Rice Bowl
8. Broiled Salmon and Brown Rice
9. Vegetable and Lentil Shepherd’s Pie
10. Egg and Avocado Toast
What are some budget-friendly recipes for healthy eating?
1. Vegetarian Chili: Start by sautéing diced onion and bell peppers in a large pot. Add garlic, chili powder, cumin, and black beans and cook until the vegetables are softened. Then add diced tomatoes and a cup of water and let simmer for 15 minutes.
2. Lentil Soup: Start by sautéing diced onion and celery in a large pot. Add garlic, bay leaves, and lentils and cook until the vegetables are softened. Then add vegetable broth, diced tomatoes and a cup of water and let simmer for 40 minutes.
3. Roasted Veggies: Preheat the oven to 425° F. Place cut up carrots, turnips, parsnips, sweet potatoes and onions in a large bowl and season with extra-virgin olive oil, salt, and pepper. Spread the veggies on a baking sheet and bake for 35 to 40 minutes, flipping them halfway.
4. Quinoa Bowls: Mix cooked quinoa with black beans, roasted sweet potato cubes, diced tomatoes, cucumbers, avocado, and cilantro. Drizzle with olive oil and lemon juice, season with salt and pepper, and finish with feta cheese crumbles.
5. Egg Bakes: Preheat the oven to 350° F. In a baking dish, layer diced vegetables and cooked bacon. Pour a whisked mixture of eggs and milk over the ingredients, and season with salt and pepper. Bake for 35 to 40 minutes or until the eggs are just set.
