It can be overwhelming to decipher all the nutritional information that's available when putting together healthy meals. When children are involved, it gets even more complicated; getting them to try new things is really tough! As a Health Coach, mother of 3 grown children and grandma of 5, I have learned a few simple things that can make the whole process easier.
1) Make breakfast a priority for everyone. Eating a nutrient-dense breakfast means you'll start the day with the energy you need for work or school. So even if it means getting up 15 minutes earlier, make breakfast part of your morning routine. Need more incentive? People who eat breakfast regularly are less likely to have weight problems and health issues.
2) Get hooked on smoothies. Smoothies are a smart choice because they are quick, easy, and portable. It's easy to mask some really good stuff in what looks like a shake. My 9-year-old grandson's favorite includes frozen berries and acai puree, a banana, flax meal, ground chia seed, cranberry juice, protein powder and -- of all things -- fresh spinach! A little cinnamon enhances the flavor and is good for blood pressure, cholesterol and may even help regulate blood sugar.
3) Make a weekly menu plan. Plan meals in advance and then create your grocery list based on that plan! This helps you make the decision to eat right - well in advance of when hunger strikes. (And you actually have the ingredients you need in the house!) That's a lot less risky than waiting until you are on the way home from work and starving. That's when you're tempted to drive through a fast food place and pick something up -- all because you waited until then to think about dinner. Be sure to get input from the kids about their menus. They'll be more likely to eat what you prepare. Make it a family project and you'll be glad!
4) Make Sunday 'Food Prep' day. Try this: spend 2 hours on Sunday afternoon chopping veggies for the week, for salads and for roasting or stir-frying. If the kids are old enough, let them pitch in. Cook a pot of brown rice or quinoa to keep in the fridge to add some whole-grain goodness to any meal. Saute several chicken breasts and cut into bite-sized pieces and freeze in small bags. You now have the ingredients for a variety of quick and highly nutritious meals!
5) Sit down together and enjoy mealtime as a family. Crazy as it sounds, sitting isn't always the norm. How many times do you find yourself standing to eat as you read the day's mail? Your digestive system has to work harder, so sit, and feel better for it. You know the benefits of eating with the family -- even if that is only one person. Relax, take a deep breath and be grateful together for the food you have planned together. You'll feel great, knowing you personally prepared it for the nourishment of those bodies you want to live with for many years to come!
As a graduate of the Institute for Integrative Nutrition, Paula helps busy women transform their lives by gradually changing their diet and lifestyle. She offers personalized 1:1 coaching, Small Group Coaching, plus group webinars to unravel the confusing information about healthy eating. Those who know Paula are very familiar with her passion and style. Learn more at http://www.simplynutrition.org.
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