You want to ensure your child’s wellbeing by making sure they have the healthiest diet possible, but for busy parents this can be a challenge. However, family mealtimes are still important for the wellness of everyone, even if you’re all on the go. Family meals set the stage for healthy eating, as well as allowing you all to connect and to teach your children good table manners and conversational skills, so how do you make time for family meals as well as work?
According to dietician Janice Bissex, ‘Research shows that kids who eat breakfast on a regular basis take in more nutrients overall, including fibre, are less overweight and fare better on academic tests than children who miss the morning meal’. Bissex recommends that ‘Complex carbohydrates are the cornerstone of the most beneficial breakfasts because they produce a long-lasting supply of glucose for the brain and body’ and you all need protein, fibre and fat as part of breakfast to feel fuller longer.
Therefore, top fortified multi-grain breakfast cereals with fresh, dried or frozen fruit, or melt reduced-fat Cheddar cheese on granary toast. Give everyone half a wholemeal bagel with salmon and low-fat cream cheese or half a wholemeal breakfast muffin with peanut butter and a banana on the side.
Further, if you’re busy don’t underestimate the power of planning. According to Janet Helm, a registered dietician and working mother of twins, ‘You can’t make nutritious foods without a well-stocked pantry, refrigerator and freezer’ as knowing ‘what you have on hand and where it is streamlines meal preparation.’ You don’t need to make every meal from scratch, and Helm never goes without frozen seafood, shop-bought roasted chicken and pre-cut and frozen fruits and vegetables on her shopping list because they are good for you and easy to use. Also, stock up on eggs, canned tuna or salmon, granary breads, grated hard cheese, such as Cheddar and frozen boneless, skinless chicken breast, as well as liquid essentials such as balsamic vinegar, milk, and olive oil and pasta sauce.
Even prepared foods and takeaways can be made into healthy options when you include the right side dishes. A thin-based pizza with a large green or fruit salad will be a nourishing favourite with your kids and your local supermarket provides a roasted chicken and pre-washed mixed greens for a quick and healthy meal that’s hard to beat. It’s always better to plan and prepare in advance, but there’s no reason you can eat a healthy balanced meal with your family all the time.
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