Many busy families rely on the drive-thru or a takeout menu to get a meal on the table. Unfortunately, eating out often means getting too much fat, salt and calories, which puts you and your family at risk of health conditions that include heart disease and obesity. Learning to eat healthy meals benefits the entire family and becomes easier with practice. Planning is the key to developing healthy eating habits.
Plan Ahead
Having a plan regarding what foods you will buy and prepare creates the opportunity to have healthy choices on hand. Taking into account each family member's schedule helps you get the quantity right. For example, if you know your teenage child will be at work two nights of the week and will not need dinner, you can plan to make less food. Don't plan only for dinner. Decide what you will eat for breakfast and lunch too, so that you are prepared with healthy meals for the whole day. Write down each meal, and make a grocery list so that you have all the ingredients on hand. That way you won't end up calling for pizza when you are pressed for time.
Snack Smart
Buy healthy snacks and portion them into individual servings so that you always have a grab-and-go snack for each member of the family. A snack between meals is important to keep hunger at bay and prevent binge eating. Students need snacks to help them concentrate and learn at school, and working adults who keep healthy snacks on hand are less likely to hit the vending machine in the afternoon. Good choices include nuts, string cheese, fruits and vegetables, yogurt, trail mix and dry cereal. Bring some along when you go to sports games, the mall or the playground to refuel without ending up at the nearest fast food place.
Eat From All the Food Groups
Follow the USDA's recommendations for healthy eating as outlined at its MyPyramid website. The amount of servings each family member needs will differ depending on age, gender and level of physical activity. By incorporating foods from all the food groups, you ensure that your family is getting adequate nutrition without overloading on fat, calories, salt, sugar or cholesterol. Include whole grains, fruits and vegetables, lean protein sources, low-fat dairy foods and healthy fats. Indulge in the occasional treat to keep healthy meals fun and prevent feelings of deprivation. Be sure to budget them into your daily intake so that you stay within the recommendations.
Make Smart Restaurant Choices
There will be times when a busy family has to eat out, but doing so doesn't have to derail your healthy eating goals. Choose the restaurant you will go to ahead of time, and use its website to look at the nutritional information for the menu items offered. This allows you to make a choice that is healthy ahead of time so you are prepared when you get there. Avoid looking at the menu again, if possible, so that you aren't tempted to choose something unhealthy.
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