The meals that you make as a parent set the tone for your entire household. While you may be short on time, it's no excuse for constantly feeding your family convenience foods laced with preservatives, sugar and fat. In order to plan healthy, quick meals, keep your pantry stocked with healthy choices so you aren't tempted to fall back on microwaved offerings or less healthy convenience foods. You could have an impact on your family's weight and health by simply offering better choices in the kitchen.
Think Fast for Breakfast
Breakfast is always touted as the most important meal of the day, but it can be forgotten when you have a busy family rushing to get out the door. By thinking of fast but healthy options for breakfast you can have your family fed, full and on time. Try egg whites that cook up quickly, with vegetables for an omelet. Chop the vegetables in advance and store in airtight containers for even faster meals. Or, throw fruit, ice and juice into a blender for smoothies to drink on the way to school and work.
Plan Ahead for Lunch
School lunches and eating out on a daily basis aren't only expensive, they can be unhealthy choices as well. Plan lunches well in advance so you have all of the right ingredients on hand. Schedule a time each night where you can put together lunches in an assembly line to maximize your time. Try offering lean meats, cheese and crackers for a quick lunch. Blend a can of chickpeas with a few cloves of garlic and offer vegetables and crackers for dipping. If your family turns their noses up at anything but sandwiches, make them on whole wheat bread.
Swap Smart for Supper
Your family may have tried tested and true quick meals that taste good and that everyone will eat. You can make those very same recipes even healthier by making smart, quick substitutions to sneak in healthier food. For instance, if you make a good beef stew, add in more vegetables. If your family loves to eat pasta, try swapping whole grains for white pasta. It won't take any more time than usual, yet you'll be offering much healthier foods for your family. Before you pick up the phone to order a pizza, calculate the time it will take to be delivered and consider what healthy foods you could make in that time.
Stock Up on Snacks
To offer your family and yourself better snacks, clean out your pantry. If you only have healthy snacks to offer, then you'll only have health snacks to eat. Stock your pantry with healthy foods like canned fruits and tuna, whole wheat crackers and leave cheese and other dairy products in the fridge. When you need a quick snack, grab a can of fruit, eat fresh fruit, have vegetables and hummus or three domino-sized pieces of cheese.
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