Do you want to make healthy food choices but struggle to actually make healthy eating happen? If so, you’re not alone. Almost 90% of us believe that healthy eating is very important. But almost half of us also say that it is often hard to eat in a healthy way.
Taking a few minutes each week to plan meals is one way to translate good intentions into healthy food choices. And, believe it or not, you don’t need to be a chef or dietitian to plan healthy menus for your family. In fact, menu planning can be fairly simple if you keep a few tips in mind.
Step 1: Getting Ready
- Involve All Family Members in Menu Planning. Give each person the chance to talk about their food likes and dislikes, favourite recipes, and what they’d like to see on the family menu. Give family members tasks such as helping out with shopping for food, unpacking groceries, setting the table, or cooking.
- Set Aside Some Time. Spend half an hour each week in menu planning. Pick a quiet time so that you can focus.
- Get It In Writing. Brainstorm a list of meal ideas. Write down your ideas to help you remember them. Putting your menus in writing means that you can use them again in the future.
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Step 2: Planning Main Courses
- Start with the Main Attraction. First, decide on the main course for each meal over the coming week. Think about food your family enjoys, your budget, the time you have to prepare the food, and nutrition.
- Mix It up. Try to introduce one new main course each week, so that your family gets to experience new tastes. Adding new main courses also makes it more likely that your family members will get all the nutrients they need.
- Use Leftovers. Look for chances to use the leftovers from one meal at another meal later in the week.
Step 3: Planning Side Dishes and Drinks
- Super Sides and Drinks. Once you’ve come up with a main course for each meal, add on side dishes (e.g., vegetables, fruit and whole-grain side dishes such as brown rice or whole wheat pasta). Serve milk, fortified soy beverages or water with meals, rather than juices, or soft drinks. Make water readily available between meals to quench thirst.
- Mix It up. As with the main courses, look for chances to sneak in new healthy food choices.
Check It Out!
Compare your daily menus to Eating Well with Canada’s Food Guide Ideally, your daily menus will meet or be more than the recommended minimum number of servings for each of the four food groups.
Sometimes you need to use time to save time. By setting aside a few minutes each week to plan a menu for your family, you will save time and make healthy eating happen.
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Learn More
Healthy Meals for Hurried Lives
Capital Health (Edmonton) shares meal planning ideas for busy families.
Healthy Start for Life Eating Well Together Meal Planner
Dietitians of Canada provides meal-planning solutions for families with young children.
Let's Make a Meal
Use this interactive tool to create healthy menus your whole family will enjoy.
