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Writing up a weekly meal plan may be one of the most useful things when improving your family's diet. This will help organize you, make grocery shopping easier and help you stay on track throughout the week. Spend some time on the weekends, or when you have free time, and write up a rough list of meals that you're going to prepare the next week. Make sure to include breakfast, lunches, dinners and any snacks. Take a sheet of paper or notebook and write down each day of your week (Sunday through Saturday). Write in all of your meals, what day you're going to the grocery store and what day you plan on spending time doing some meal prep. After this is done, write up the corresponding grocery list. This will help you stay on track, buy only what you need and cut down on unnecessary trips to the store throughout the week. Another helpful way to get quick, nutritious meals on the table is to do meal prep prior to your week. Just a little time on the weekends can save you hours during the week. An example of one day of planned meals may look like: Breakfast: fruit and yogurt parfaits with low-fat granola; Lunch: almond butter and sliced apple sandwiches on whole wheat bread; Snack: 1/3 cup trail mix; Dinner: grilled chicken and pepper fajitas with a tossed garden salad. In addition to quick meals, studies have shown that children's food choices are healthier and more nutritious if they have parents that meal prep and cook more often at home. Sometimes, healthier, nutritious foods require a little more prep work to get on the table. Many processed foods can be eaten right out of the package or only require a quick microwave or time in the oven. Meal prep ideas: cut and wash all fruits and vegetables. Place prepared items in sealed bags or containers until you're ready to cook them. You can also pre-cook proteins like fish, chicken or pork and leave items in sealed containers to reheat when you're ready to use them. If you can, also save yourself time by purchasing ready-to-cook items. For example, you can purchase: bagged lettuce, pre-cut/pre-washed fruits and vegetables, quick cooking whole grains or simply grilled protein. This is an essential nutrient for both adults and children. Consuming a source of lean protein at each meal will help ensure each family member is getting their recommended amounts each day. Include a wide variety of leaner protein choices like: poultry, eggs, pork, lean beef, low-fat dairy, legumes and tofu. In general, one serving of protein is about 3-4 oz. This is about the size of a deck of cards or an adult sized palm. It's also recommended to include 1-2 servings of fish each week. Oven-fried fish or homemade baked fish sticks are a great way to get kids to eat seafood. Women should get 46 grams of protein every day, and men should get 56. Women who are pregnant or lactating can intake more protein, too, up to 71 grams a day. Make sure that you're preparing meals that allow for enough protein in your family's diets. Although 100% whole grains may not always be your children's favorite, adding them in whenever you can will help increase the amount of fiber and other essential nutrients in your family's diet. Choose items like brown rice, 100% whole wheat pasta or bread. Minimize more refined grains like white rice, instant oatmeal, plain pasta or white bread. If your family isn't a fan of whole grains, try mixing half whole grains with more refined grains - like 1/2 brown rice and 1/2 white rice. You can also try purchasing "white" whole wheat flour items that are less gritty and have a milder flavor. Women should get about 25 grams of fiber every day, and men should get 38. At least half of your plate should consist of vegetables at each meal, but vegetables can be a tricky food group to get your family to eat. Luckily, there are a few tricks to sneak in extra vegetables in your meals without anyone knowing the wiser. Hide dark greens like spinach into high protein and fruit smoothies. Puree vegetables into sauces like tomato sauce or cheese sauce for mac and cheese. Added cooked, very finely chopped vegetables into meatballs, meatloaf, or burgers. Add shredded carrots or zucchini to muffins, bread or pancakes. Cooking with either your spouse or kids is a great way to get everyone involved in cooking and eating healthier meals. You'll be able to spend some quality one-on-one time with your family members and strengthen your relationship. Also, kids who are exposed to cooking have more adventurous palates and are many times, open to trying more new foods. Choose 1-2 nights a week where you get the whole family involved in cooking. For example: you could make whole wheat pizza dough together and let everyone make their own individual pizza. Cooking together can also spark an interest in other endeavors, such as chemistry and nutritional sciences. As you continue to be consistent with new healthy habits, your family will get used to these new changes. With children specifically, it might take several tries before they will "like" certain foods. If they aren't a fan of an item one night, that's OK. Keep offering that particular food along with a variety of new ones consistently. Most foods will be accepted over time. Also, limit snacks about 1-2 hours before meal time. This will help make sure kids (and adults) are hungry for their meal. When they aren't feeling particularly hungry, they may not be as open to trying new foods.
Write a weekly meal plan. Spend time preparing foods for the week. Include lean protein at most meals and snacks. Go for whole grains if you can. Sneak in extra vegetables. Cook together. Be consistent with meals.