Meal Planning
Let’s talk meal planning! Now I am a self-confessed planner and organiser (some might say control freak) and yet even I have in the past struggled to keep on top of mealtimes when life gets really busy. We cram so much into our lives nowadays, what with work, family life, social life, technology, travel, media…..the list goes on, that it is very easy to let the day to day necessities slip you by.
Of course thought should go into our family meals in order for them to be healthy and to give ourselves and our children the best possible nutrition however I wanted to start off by addressing another incredibly positive and beneficial aspect of meal planning - R O U T I N E.
Routine is brilliant for busy adults as it enables us to spend less time thinking and planning, freeing up much needed head space! Routine is even more beneficial for children as it helps them in making sense of the world around them whilst providing them with the security they need to feel in order to learn, explore and become independent. With regards to meal times, routine also helps with so called ‘picky eaters’ as fewer options mean it is less daunting for them, they are presented with foods on a regular basis and so their taste buds will gradually adapt and they know if one day of the week isn’t their favourite then the following day it could be something they love so it’s not the end of the world!
I recently posted on Instagram about the importance of family meals and how they are much less common nowadays for a variety of reasons. Parents working different hours, kids having different after school activities going on, different family members having specific meal preferences, increases in the availability of convenience foods etc have all added to this shift in dining arrangements. I understand the demands of a modern lifestyle but I do believe that we should all be trying our absolute best to prioritise the things in life that are fundamental to a healthy and happy home.
Studies have shown that the more often families eat together, the more likely it is that kids will do well in school, eat fruits and vegetables and build their vocabularies, and the less likely they will smoke, drink, do drugs, suffer with depression or have eating disorders. So even if it is not possible for every family member to sit down together every night of the week, make it happen as much as possible as each mealtime counts.
Creating a regular weekly meal plan (like those provided below), for example on Mondays you have baked potatoes, Tuesdays you have stir-fry etc is an incredibly effective way of simplifying your lives as well as your childrens’ lives. Meal times become much less stressful, quicker to put together and more enjoyable when everyone knows what’s coming because they know what day of the week it is! I know that it was an absolute game change in our household.
Knowing what to feed your children can sometimes feel like a daunting task. As parents, we are always wanting to do what is best for our children and sometimes that can mean fretting over mealtimes. Planning ahead means no more daily worrying, searching for inspiration or throwing things together at the last minute.
The food we eat is essential to good health. These are the very substances that fuel our cells and affect our gene expression, therefore directly affecting disease states within the body. By taking a few minutes to plan your weekly meals, you can ensure that you are making healthy choices that provide you with a balanced diet. Working with a registered nutritionist can help you to find the best meal plan for your children and family as a whole.
Most of us have long days at work and when we arrive home we just want to relax as quickly as possible. Hence the birth of our convenience food and take-away culture. To add to this, many of us (often unknowingly) comfort eat. Our food choices often depend on how we are feeling, if we are stressed, angry, tired or happy. Sometimes we have been so busy throughout the day that we forget to eat or don’t have the head space to even know what we ‘feel like eating’. In these times, we can either go without sufficient nutrition or end up eating nutritionally void, processed foods which our detrimental to our health. Meal planning takes away all of that as you are no longer having to think and plan each day. You know exactly what is for dinner, you already have all the ingredients as the shopping can all be done in advance and it also helps massively with shopping on a budget and reducing food wastage.
Key pointers for family meals and meal planning:
Create regular meals for each day of the week - Mondays baked potato, Tuesday stir-fry etc
Change it up each week by rotating ingredients such as one Monday having baked sweet potatoes topped with hummus and roasted vegetables and the next week having baked white potatoes with guacamole and black beans.
Serve the same meal to the WHOLE FAMILY! It is a well proven fact that children need to be exposed to a certain food numerous times before they become accustomed to it. Instead of providing alternative meals, make sure that everyone’s tastes are catered for throughout the week. For example if your son loves pasta then make sure you have a pasta night one night of the week. You can help fussy eaters along by ensuring there is at least one thing on their plate that you know that they like and if to begin with they don’t eat much one night because they say they don’t like it then that is fine, leftovers can be used for lunches the next day! You don’t need to provide alternative food - no one will starve! Giving children too many food choices too young is often a hindrance to their palate rather than a help.
Do a weekly shop where you buy all the ingredients for the week. This will become very routine after a while as you will know exactly what you need.
Prepare as much of the food as possible either the night before or in the morning so that the time spent preparing meals in the evenings in shortened. Soak beans the night before and cook in the morning, soak grains throughout the day so that they cook quicker, chop the vegetables etc.
Get the whole family involved! Make the kids part of the meal planning process by talking to them about it and deciding which night will be which. Have them help with the shopping and the meal preparation or table laying. As much as we might think it is easier and quicker if we do it ourselves, having the children help not only creates good habits for life but also has been shown to improve the variety of foods that children eat. Having them help with the preparation also aids the transition from school/play into family mealtimes which often makes dinner time much more relaxed and enjoyable.
Children learn by example! If parents are picky eaters then there is a good chance that the children will be too. On the flip side, if children see their parents enjoying a wide range of healthy foods then they are more likely to eat in a similar way, even if it doesn’t happen right away.
Keep mealtimes as calm as possible. Mealtimes are the perfect opportunity for all family members to regroup, discuss their days and enjoy each others company. So much learning is done at the dinner table throughout a child’s life so let’s make sure that the learning is positive. Keep conversation light and uplifting (not the time for heated discussions); make the conversation age appropriate and include the children (children don’t need to know about the woes of the world and need to feel included); avoid all distractions such as TVs, phones, computers - give your full attention to your meal and the people around you.
Slow down! Mealtimes are meant to be enjoyed. Quality time. Time should be taken over your food both to aid the process of digestion and to aid the family dynamic.
This post is focused on dinners as they tend to be the meal that cause people the most angst but of course these principles can be applied to both breakfast and lunch also.
Enjoy your family time!
Meal planning is nothing new. Our grandparents generation would laugh at this blog post as it is something so normal to them. It is a tradition that has been lost in many households and I firmly believe that reinstating it will make a big difference to the smooth running of family life. This dinner planner or meal planner can be printed off to give you a helping hand. Spend a few minutes this week filling it out and see what a difference it makes!
If you have any questions or would like more guidance on how best to nourish yourselves and your families then please get in touch.
With love x
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