Plan ahead
Plan your week by writing out meals you plan to prepare for you and your family throughout the week.
Take inventory by checking to see what items you have on hand, what items you need to shop for, then create a shopping list.
I find it helpful to keep a grocery list on the side of the refrigerator that I can add to throughout the week, then nothing gets forgotten!
If you have busier days, plan ahead by making a dish ahead of time or by utilizing leftovers. You can also make meals ahead of time in the slow-cooker to have ready for dinner time.
Find balance
Plan your meals so you and your family eat from all 5 food groups- fruits, vegetables, grains, protein, and dairy every day.
Be sure to include a variety of colors of fruits and vegetables so you receive a variety of vitamins and minerals.
Stock your pantry with plenty of nourishing options
Have items like fruit, pre-cut vegetables, nuts, peanut butter, whole grains, etc ready to go. This will make it easier to choose nutritious options throughout the week.
Be sure to include a fruit or a vegetable, carbohydrate/ grain, and a protein at each meal and at include at least two of these at each snack.
Flavor your food
Experiment flavoring your foods with salt-free or low sodium spices and seasonings.
You can also try adding a fresh squeeze of lemons or limes to cooked vegetables, fish, chicken, or meat.
Chops fresh produce ahead
This will save time during food preparation and make it easier to add nutritious fruits and vegetables to meals if they are already cut up.
If you have a few minutes, chop up some produce that you are going to use throughout the week like onions, peppers, cucumbers, etc to save time during cooking.
You can also cut up carrots or celery and pair with hummus or peanut butter for a quick grab-and-go nutritious snack. For more nutritious snack tips, check out my post Healthy Snack Tips For The Whole Family
Bake, broil, roast, slow-cook or grill food
Limit frying, especially deep frying to reduce the amount of saturated fat and calories in the meals you cook. Baking, broiling, roasting, slow-cooking or grilling food are better options.
-Brittany K, Registered Dietitian
