Preparing healthy meals for a family may sound like a daunting task because convenient, fast, prepackaged and prepared foods are so much easier to use. With that convenience, however, comes a price. Most prepackaged foods are not as healthy for your family as a fresh, made-from-scratch version made by you. With just a little bit of planning, you will see that preparing a healthy meal for your family can be easy.
Step 1
Replace refined products for heart-healthy whole grain options. White rice and pasta generally cook faster than the whole grain options, but they lack fiber and B vitamins. Refined products cause a spike in the blood sugar which causes the body to react by producing insulin to stabilize the blood sugar level. Whole grain products break down slowly and are much less intrusive on the human body.
Step 2
Include fruit or vegetables in every meal. Fresh produce is a significant source of dietary water, fiber and many vitamins and minerals that the body can use to build, repair and maintain its everyday processes.
Step 3
Serve fish two to three times per week. Although protein from meat products such as chicken and beef is an important source of needed nutrients for bodily repair and tissue growth, fish products provide healthy polyunsaturated fats, such as omega-3.
Step 4
Add nuts, seeds and berries to family favorite recipes. Nuts and seeds are a significant dietary source of vitamins, minerals and polyunsaturated fatty acids. They also contain protein and fiber.
Step 5
Opt for grilling or steaming instead of frying or baking. Frying and baking foods often is paired with high amounts of butter or oil. While some oil fats are essential in the diet, the integrity of the healthy fat molecule cannot be preserved when they are used in high heat cooking. The fat molecule has become destroyed and thus becomes a free radical during cooking. Grilling or steaming are methods of cooking using only heat or water and do not require added fats. Pour 1 tbsp. flax oil or other omega-3 containing oil on the food after it has been steamed or grilled for added flavor and a nutritional boost.
References
- ''Staying Healthy With Nutrition: The Complete Guide to Diet and Nutritional Medicine''; Elson M. Haas, M.D.; 2006
- FamilyEducation.com: Family Nutrition
- Nutrition: Cooking Methods and Recipes
Member Comments