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You don’t have to get the balance right at every meal, but try to get it right over a whole day or the week.
Be a role model for your children - if they see you being active and enjoying it they will be more likely to model your behaviour. Check out your local community or leisure centre for winter classes and activities such as aerobics, badminton, table tennis, basketball, dancing, martial arts, cub scouts or youth clubs. Ask your child about what activities and games they enjoy in school, PE, or in the playground - and maybe you can try them at home. If you have a garden, set aside a patch for your child and let them design and plant their own garden. There are lots of walks all around the country for people of all ages, so get to know routes that are close to you.
Hold a disco or some other activity so that the children can be active and burn up some of the calories they will be eating. Variety is the name of the game with healthy eating and it's great fun trying out new foods together. Learn to read food labels, and take advantage of information that will help you make healthy shopping choices. Serve party food in interesting ways such as pineapple shells filled with fruit and sandwiches cut into different shapes.
Processed foods are higher in fat and salt and lower in other nutrients than food in its natural state. Marinate fresh lean meats like lean beef, lamb or chicken using your own home-made marinades rather than ready-made sauces. It's a fact that young people who eat with their families consume fewer higher calorie drinks, more fruit and vegetables, and less fat both at home and in meals away from the home. Whether you're dining out or cooking up an Italian storm in the kitchen, try having a tomato or vegetable-based sauce with your pasta. The more foods your child is exposed to at an early age, the more balanced his or her diet will be.
A small glass of unsweetened fruit juice with breakfast equals one of your 5-a-day portions of fruit and vegetables.
If you have a bowl of cereal for breakfast, add some chopped fruit like an apple, banana or some raisins to boost your fruit intake.
Cut up a few pieces of fresh fruit and take them to work in a plastic container or freezer-bag. Most people go into munching autopilot when they're distracted by the TV and don't realise when they're full. Wholemeal scone pieces topped lightly with spread makes a great simple snack for the whole family. Nuts provide a healthy snack for children and there are lots of varieties that children can try. Make healthy yoghurt-based dips, for example yoghurt and mango or yoghurt and mint, and serve with a variety of vegetables, carrot and cucumber slices are perfect and plain breadsticks. Unsweetened cereal with milk is a snack the whole family can prepare themselves and enjoy anytime. Limit unhealthy treats to a few times each week and make sure you give them after meals rather than on their own between meals. For the whole family, why not try a mug of cold or warm milk after school or other snack times. TV viewing and computer games can be addictive, so limit your children's screen time to 2 hours a day. Turn off the TV during mealtimes - better still, don't have a TV in the kitchen or dining area.
Your children will do as you do, so take stock of your own viewing habits and, if you need to, cut down on your own screen time too. Instead of buying a set for each member of the family - find programmes that the whole family likes to watch. I’ve been a big fan of Kelly Smith since I tried her raw cookie dough bites nearly a year ago. Summer is quickly coming to an end, and that means it’s time to get organized for the back-to-school season, as well as all of the activities that come along with it. Of course, you wouldn’t be here reading this post if planning healthy meals (especially wholesome school lunches) wasn’t part of your back-to-school agenda!
The fact is, meal planning is a wonderful strategy to help families enjoy healthy, home-cooked meals with the awesome added benefits of saving time, money, and stress! So, by learning how to create a weekly meal plan, you’ll not only ensure that your family eats healthier and saves money, but it will also save you time and stress as well.


Shown above is what’s on the menu at The Nourishing Home for our first week back-to-school. So without further ado, here are the top five tips I share at each of my meal planning seminars.
The first step in meal planning is to make a Master List of Meals, which is simply a list of all the meals that you make. As you start trying new recipes, remember to add the ones your family likes to your Master List of Meals. Before you start selecting meals for the week ahead, first take a look at what’s happening each day, and plan your meals accordingly.
For extra-busy days, schedule a “leftovers night,” where you can simply warm up a meal from a previous evening. First, check your pantry and frig to see what you already have on hand, and be sure to plan for meals that utilize these ingredients. Even planning a few meals a week, or planning meals for just the busiest days of the week, will go a long way in helping you stay on track with your healthy-eating goals and budget, as well as save you time and stress!
Make your meal plan for the week, and then go through each meal and list out all the ingredients needed to create that meal.
Keep a pad of paper on your kitchen counter, and jot down items as you run out of them so they can quickly and easily be added to The List. Just an hour or two over the weekend can go a long way in making things quicker and easier for you during the week ahead!
Meats: Cut and divide meat into portions based on your meal plan, and freeze (you can even place the meat into a marinade and freeze). Brown extra ground turkey, chicken, or beef, to use in another dish, such as tacos, later in the week. Cook extra chicken breasts, and then cut some up for another meal such as stir-fry or pasta dishes. Cook extra rice, put it into a container, and refrigerate or freeze for use as a quick side dish with a future meal. For more healthy meal planning strategies, as well as free weekly whole food meal plans, visit The Nourishing Home. Kelly Smith loves the Lord, her family, and sharing her passion for real food cooking and meal planning with others. Filed Under: Making Changes, MOM tips, MOMables · Tagged With: mealplanning, MOMables · Post Copyright Property of MOMables Recipe by MOMables uploaded by MOMablesSubscribe now! This is a terrific idea, fits for me because I always have a hard time on preparing meals for my kids. I love these tips, personally its a nightmare when the kids go back to school so meal planning and using these tips have helped me so much. E-Mails once a weekSample meal plan, free recipes, and all the tips you need to make school lunches and meals easier.We respect your privacy. You might not be setting Olympic records but it will still help you and your children towards your daily amount.
If your children have a competitive streak, have a race to see who can get finished their jobs first. Encourage your kids to help with jobs around the house, such as washing the floor or hoovering.
Ask about walking school bus initiatives as part of their Transport plan and cycling programmes. The more new foods that children are introduced to the more likely they are to have a varied diet. You're more likely to rush things, make poor choices and go for a quick sugar fix by picking up an unhealthy snack. You can rustle up a healthy meal in minutes with tinned fish and tomatoes, pasta and dried herbs. Small servings of lean meat deliver all the nutrients you need and you save money on the extra weight! Go easy on the ready meals and choose chicken, turkey, pork and beef more often than processed meats such as luncheon meat, ham and bacon. As well as being lower in fat than the creamy or cheesy sauces, they make the dish more colourful and you pack in more essential nutrients. Mix some seasonal fruits together or pop some apple or pear in tin foil into the oven while dinner is cooking.
There are no preparation requirements and they provide a nutritional, filling snack for all the family. Other rewards could include an outing to the park or swimming pool or just some time playing with you.


You'll find it easier to take control and monitor how much time your family is spending in front of the TV. Children with screens in their rooms get less exercise, interact less with their families, have poorer diets and get less sleep. Sunshine provides vitamins they need to grow healthily, and playing outside keeps them active.
So that’s where MOMables and I come in: We want to show you how easy and beneficial it is to incorporate meal planning into your weekly routine. Meals prepared at home generally contain a greater variety of nutrient-rich foods compared with those found at typical restaurants. That’s because once you make your meal plan and purchase the ingredients needed for each of the meals outlined, you can then go on auto-pilot. Simply execute the meal plan day-by-day without having to stress over what’s for dinner and without having to make multiple trips to the market. You can find each of the recipes listed (as well as my free meal planning template) by visiting Healthy Back-to-School Menu. You can also find this information in more detail, as well as my popular “Cook Once, East Twice or More” tips, over at Mastering Meal Planning. Taking time to really think through this first step will save you a ton of time in the long run; no more racking your brain to try to think of what you should make for the week. Use ground meat to mix and form into meatballs and burgers that can be frozen for later use.
For example, I find it super-helpful to pre-chop, rinse, and store lettuce for salads for the week ahead. Grate cheese, make salad dressings or sauces, etc., and store them in the fridge or freezer.
When making out your meal plan, consider which dinners lend themselves to also being a great lunch. Children need a healthy balance of protein, carbs, and fats for sustained energy and optimal learning. She is the author and creator of The Nourishing Home—a blog dedicated to sharing delicious whole food recipes, cooking tips and techniques, and overall encouragement to help others in their quest to live a more nourished life. Your information will not be shared with any third party and you can unsubscribe at any timeWant MORE Ideas Like this one? Or cancelling the cable or satellite subscription and putting the money towards a special holiday instead? Kelly is a master meal planner, and today she shows us how to incorporate some of our recipes into a weekly plan. Yet, with this same amount of money, you can actually feed your family three highly nutritious whole food meals, plus healthy snacks!
Instead, start with planning just a few meals each week, or planning meals only on the busiest days of the week.
I also like to precook and freeze ground meat for use in meals such as tacos, chili, soups, etc.
And rather than just serving the same thing for lunch, think of ways to repurpose your leftovers, such as turning leftover grilled chicken breasts into Greek salad wraps. Foods such as whole grains, brown rice, fruits, and veggies provide a good source of healthy carbohydrates, while Greek yogurt, cheese, eggs, meats, and beans provide much-needed protein.
Remember, you don’t have to go it alone; there are lots of helpful resources out there for breaking free from the same-old, same-old lunches. Avoid tooth decay by drinking juice with meals and for young children ideally dilute one part juice to 10 parts water. And once you see how easy and beneficial meal planning truly is, you’ll most certainly be inspired to add even more meals to your weekly meal plan! And, the healthy fats found in nuts, meats, avocados, and whole-milk dairy products help satisfy and maintain stamina. Take a few minutes each week to go online with your kids and seek out some new ideas to make lunch not only healthy, but fun! And congrats on being a MOMables subscriber – Laura provides a wealth of recipes and ideas that I know will really be a blessing to you as well. That’s why providing children a balance and variety of these foods will help ensure that they’re well-nourished and energized to learn.



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