Fall is a busy season so stay flexible and keep-it-simple at mealtime.
Good nutrition isn’t easy these days. In fact many of us are stretched and stressed as school kicks off this fall. Kitchen routines are off-schedule and snacking is 24/7. Normal family and friend dinners seem like past history. When your kitchen seems like a chaotic place then it’s time to turn to better nutrition. Do it to feel better; do it to create a calmer household; do it to stay healthy in the months ahead, and do it to help kids’ succeed academically.
Here are 3 nutrition strategies for you — so, get ready to taste and feel the difference.
#1 Strategy: Plan Ahead
Some people plan their meals a month at a time and others plan a week at a time. If that sounds like too much then do this: Think about your meal before the meal. In other words, plan ahead even if your meal plan comes together one day in advance – or one meal in advance. It’s OK to make a fast plan.
Writing down your plan is important because recycling meal plans later is super smart and it’s typically easy on the food budget, too. You can repeat entire meals 2 or 3 days apart and, if you do, consider batch cooking a dinner entrée. Shopping for a 2-meal supply and cooking in a 2-meal batch is a time and energy saver.
#2 Strategy: Make Fast and Super-Fast Meals the Everyday Thing
Professional chefs spend hours contemplating and preparing meals but everyday people and families don’t. With a plan to get organized, fast and super-fast meals can save you precious time and help you not to rely on boxed, processed, or costly ready-to-heat frozen foods.
Here are some examples of nutritious, fast-to-the-table meals that will work any day of the week.
4 Fast Meals:
1. Easy Spaghetti and Marinara Sauce – sauce recipe here.
- On the Side: frozen-microwaved broccoli or green beans
- For Dessert: fresh apple slices dipped in peanut butter
2. Little Baked Meatballs – recipe here.
- On the Side: roasted white or sweet potato chunks and coleslaw
- For Dessert: fresh pear slices
3. Super Easy Mac & Cheese – recipe here.
- On the Side: frozen & microwaved mixed veggies
- For Dessert: watermelon and/or cantaloupe wedges
4. Easy Salmon – recipe here.
- On the Side: a simple green salad and brown rice
- Dessert: a tasty pumpkin muffin
3 Super-fast Meals:
- Turkey sandwich on a whole wheat wrap with a green salad, baby carrots and an apple
- Scrambled eggs & cheddar cheese with an English muffin and grapes
- Super Easy Mac & Cheese (recipe above) and a banana
#3 Strategy: Lower the Bar but Not Too Much
This fall, try to keep it simple with a realistic meal plan and basic pantry. Then, jazz it up with some nutritious compromises. Here’s what I mean:
Nutritious compromises
- Make brownies only once a week and serve one square with some berries (berries add fiber.)
- Have a water-only rule at dinner. Serve only water, no sugary drinks (water helps hydration.)
- Make BBQ chicken tenders instead of wings (tenders add protein.)
- Cook a frozen pizza and serve it with a colorful platter of veggies and hummus (veggies and hummus add plant nutrition and fiber.)
- Have an afternoon DIY snack parfait of plain yogurt, cut up fruits, and crunchy granola (plain yogurt contains beneficial probiotics without added sugars.)
Scoring a Win with Nutrition
To sum it up, it’s time to simplify at-home meals and snacks to reduce chaos in the kitchen. Think of your cooking skills and then decide what you can comfortably and confidently make at mealtime. Better nutrition comes from fruits, veggies, whole grains, nuts, seeds, seafood, lean meat and poultry, and low fat dairy foods. With a plan for simple foods with color and variety and a commitment to better nutrition, you will bring home a victory! My handy book for busy families is on sale now. And, my free Mediterranean Menus are here, too.
Which of the 3 nutrition strategies will you use first and how?