Life is busy. As a “mom” to a household of 5, I get it. There is a small window after work and school to feed everyone. It's easy (and quick) to reach for processed foods or call in a take-out order. Even though many of us need convenience, we also need health. Healthy food fuels our energy, boosts our immune system, helps maintain a healthy weight, supports overall health, and even enhances our mood! So, how do you start incorporating healthier foods without totally disrupting your flow? Here is a good starting point.
Understand your dietary needs
First and foremost, you need to understand what dietary needs and restrictions you and your family have. Each mind, body, and stage of life are unique. What works for one person may not work for another. Certain conditions such as diabetes, Celiac’s Disease, lactose intolerance and more may require meals that are keto-friendly, gluten free, dairy free or require more specific nutritional intakes. Consulting with a nutritionist or dietitian can help you identify any specific dietary requirements you may have. They can guide you on the right balance of macronutrients, carbohydrates, proteins, and fats that your body needs. By truly understanding your dietary needs, you can make informed food choices for meal planning.
Overcome challenges
It’s too time consuming: Does it take time to make food? Yes. Can you make slight tweaks to your existing meals to make them healthier? Perhaps! While it does take some time to make food, chances are just a few swaps or additions to your current go-to meals can get you on your way to a healthier you without adding time to your kitchen stint. With a little planning and some creativity, you can make healthy meals without spending hours in the kitchen. Yay!
It costs too much: Food is expensive. As expensive as it has ever been. It’s hard to feed a large family. The good news is, eating at home and meal prepping can actually save you money. A few hours on the front end to meal prep can help make nutritious meals and snacks for the week an easy option. This way, you can avoid the temptation of reaching for junk or processed foods when you're pressed for time. Pro tip: buying in bulk and opting for seasonal produce and meat can help reduce costs without compromising on quality.
My family won’t eat it: Sometimes family members, children and adults alike, may be reluctant to try new, dare we call them, “healthy” foods. If that happens, try involving them in meal planning and prep. Let them choose a healthy recipe they want to try, pick a vegetable to build a meal around, or help with chopping ingredients. By making healthy eating part of your everyday life, you can create a supportive and positive environment that encourages everyone to embrace a nutritious lifestyle.
It tastes gross: This is simply not true. Plan and simple. Healthy food does taste good. There is no shortage of delicious options that everyone can appreciate. Follow me for kid, picky eater, and parent approved meal and snack ideas.
Balance healthy food and busy life
Life is busy. As a parent, juggling work, school, extracurricular activities - you name it - forget about trying to find a minute for you, the last thing you want to do is cook. Trust me, as the primary food maker of our household of 5 (give or take over the years) for 15+ years, I get it! Just because things are busy doesn't mean we have to skip healthy eating, though. It can become part of our day to day. With a little meal planning and some food prep (don’t worry, it doesn’t have to be too much), you can strike a balance between healthy food and a busy family life.
Plan meals before shopping: Planning is KEY to healthy eating. It doesn’t have to be complicated. Have a list of staples you often need on hand. Then choose your meals for the week. Try selecting a protein to stretch out over multiple meals, like ground meat or protein for tacos one night using the extra meat for jambalaya the next night, or make enough to have leftovers for lunches. Add the ingredient list for your meals you are going to make for the week to the list of staples you need and call your list done. Depending on your grocer, you can save time by placing your grocery order online, although there may be a fee to do so.
30 minutes or less: Keep it simple. While I do love a fancy meal once in a while, quick and easy meals are the best for most nights. Keep a list of quick meals that can be made in 30 minutes or less. Look for recipes that require minimal ingredients that offer a good balance of nutrients.
Leftovers are your friend: Try cooking larger portions of protein to use for a handful of meals or making larger meals that leave leftovers for lunches. You could even prepare batches of the same meal and freeze for an easy weeknight option. This is a great way to have healthy, home-cooked meals without having to start from scratch every night.
How to start eating healthy
If at this point you are ready to bring more healthy food into your life, the key to lasting success is to start in small, reasonable ways.
Start by setting realistic goals. Instead of overhauling your entire diet overnight, focus on making smaller changes. Even one at a time. Try swapping sugary drinks for infused water or incorporate an extra serving of veggies into each meal (even if you sneak them in). Soon, you’ll see this is just what you do (another benefit of meal planning), not something you have to think about.
Make healthy options THE option. Instead of potato chips, munch on kale chips. Ditch the candy bowl for trail mix with dried fruit. Keep a bowl of fresh fruit around. Have cut veggies and hummus on hand. Stock your pantry with nutritious snacks like nuts and seeds. When healthy options are around, you are more likely to reach for them. When they are the only option around, you don’t have a choice.
Listen to your body. Pay attention to how different foods make you feel. If a certain food leaves you feeling sluggish or bloated, it may be a sign that it doesn't agree with your body. Adjust your diet based on you and your family’s needs. Seek a consultation with a specialist in conjunction with your trusted healthcare provider for concerns.
Keep a food diary (maybe.) If you are the type of person that needs help with accountability, a food journal may be a good option for you. Sometimes actually seeing what you are taking is enough of a push to make some changes.
By making simple, realistic changes you are creating healthy habits and the foundation for a healthier you.
The goal is a healthy lifestyle
Incorporating healthy food into your life doesn't have to be a daunting task. By understanding or learning what your body needs and overcoming common obstacles, you can make small, sustainable changes that will have a big impact on your overall well-being without totally breaking your flow (or the bank.)
Remember, healthy food is not about restrictive diets or bad food. It is about nourishing your body with the nutrients it needs to thrive and enjoying delicious flavors along the way. It’s not a one time thing. It becomes part of your routine, enshrined in your daily ways. It becomes your lifestyle.
For more healthy lifestyle tips, quick and delicious recipes, and maybe a little real life talk once in a while, follow me to find out when new blogs drop.