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Sep 01 2010

Can you give me ideas to help me plan healthy meals for my family and myself?

“My husband is a real ‘meat and potatoes’ eater’; my 15-year old is a vegetarian and my 12-year old is a picky eater with a big appetite. I try to eat just about anything to keep things simple. To top it off, we have to take the kids to soccer and piano practice three nights a week. How can I possibly plan healthy meals for my family and myself?”

Sound familiar? Our responsibilities and commitments, together with different food preferences, put a real strain on meal planning. Is there an answer? Absolutely!

Plan, Plan, Plan
A little planning goes a long way. When you walk in the door hungry and tired after a long day’s work, and there’s nothing planned for dinner, it’s tempting to just order a pizza or go out for a quick burger and fries. On the other hand, it’s a great feeling coming home knowing that the chicken is marinated and ready to grill, the vegetables are cut up, and last night’s rice pilaf will do just fine to complement the meal.

Plan Some More
Take a little time on the weekend to plan your week’s menus and make sure you have all the ingredients that you need on hand. Look at your family’s activities for the week and plan when you’ll be eating at home and when you might have to eat out or on the road. Don’t forget to organize some help too—everyone in the family can contribute to meal planning and preparation, not to mention clean-up!

Make a List of Your Family's Favourite Meals
Have each family member write down three or four of their favourite meals and keep those recipes on hand, together with a shopping list of the foods needed to prepare the meals. This will make your shopping much simpler.

Cook Big
If you’re making a stew, soup, chili, lasagna or other casserole, double the recipe and freeze the second batch for another day. Don’t forget to label and date it to avoid ‘mystery freezer food’!

Keep a Well-Stocked Pantry
You can always put together a quick healthy meal if you have healthy ingredients available. So keep a ready supply of foods like canned tuna, salmon, and legumes, whole grains like whole wheat pasta, brown rice, barley and bulgur, canned fruits and veggies, and whole grain breads and buns. Check out suggestions for a well-stocked pantry.

Stock Your Fridge and Freezer Too
Keep eggs, cheese, milk, yogurt, and fresh fruits and vegetables on hand for cooking and quick snacks. Stock your freezer with frozen fruits and vegetables, and your favourite fish, poultry, and meats to put together nutritious and satisfying meals in a hurry.

Make Enjoyment a Priority
Healthy food is one of life’s greatest pleasures. Try to plan time for you and your family to sit down together for a relaxing meal. Catch up on your day and enjoy lively conversation while you nourish yourself with great food.

Recipe Watch
For some nutritious and delicious quick meal ideas, check out Simply Great Food, Great Food Fast and Cook Great Food, all from Dietitians of Canada.