Eating healthy for the whole family can be difficult, to say the least, especially with teenagers involved. It’s been a while since I had to fight that battle. When I was a child, I didn’t have a choice about what I ate. If dinner was on the table, there was no alternative. In today’s world with varied work schedules, limited food accessibility, stress, and budget constraints, many obstacles get in the way of healthy eating habits.

Some parents have medical conditions that require a certain diet, and Lord help you if you have toddlers who may refuse to eat at mealtimes or teenagers who drive and choose to stop at Mickey D’s or other fast-food drive-throughs. With planning and flexibility, it may not be the impossible task you think it is.

First of all, there is no perfect way to eat healthier and healthy meals don’t have to be expensive as social media says. Throw perfection out the door and be realistic about what you can do to provide your family with healthier choices.

I have been eating healthy for years now, however, no food is off limits or bad. I allow myself a treat, Handel’s ice cream being my number one! Or I may feel like baking a pie or cake I have a taste for. All foods can fit into a healthy diet as long as you use moderation.

Look at healthy eating as wellness and a lifestyle versus weight control. Focus on how it tastes and the nutrients it provides and share that info with your children. To save time and cut down on multiple trips to the store, use meal planning. Take the time on Saturday to plan your meals for the entire week. Start with what you already have at home and add to that. You save time and money, and it reduces food waste. If you have older children add some of their favorites to the plan. Keep a dry erase board or sheet of paper to plan what your meal will be each day.

An example, make a roast on Sunday and plan to use the leftovers later on in the week to make tacos or burritos. Take 1-2 hours one day to prep for the week, prep one easy protein, two fruits, and two to three veggies. To cut down on cooking time use an air fryer, slow cooker, or rice cooker. Also, take advantage of buying precut fresh or frozen produce, microwavable grains, or cooked rotisserie chicken.

I know it may be difficult but make every effort to eat together as a family, with no phones at the table. It is a time to promote bonding, social, and emotional development. The only day growing up when we didn’t eat as a family was Saturday. As well kids that eat with their families eat less fast food and more fruits and vegetables. It may not be feasible to eat together every night but try to make this a priority.

Make Friday night pizza night, use fresh vegetable toppings like chopped peppers, mushrooms, spinach, fresh tomatoes, and basil. You may want to add sausage or pepperoni and let each family member build their pizza. Also, try adding minced vegetables to ground meat dishes. Take advantage of the Farmers markets during the summer months.

Frozen vegetables are just as nutritious as fresh veggies, come in bulk, and are cost-effective. As well, use canned vegetables, and look for low sodium or no added salt choices. For snacks cut up vegetables into sticks or strips and use with dip, salsa, hummus, or yogurt. Include apple slices, mandarin orange segments, sliced strawberries, baby carrots, pretzel thins, or bell pepper slices.

You may also opt for more whole grain foods for breakfast. Whole wheat bread with peanut butter and banana slices, a smoothie with oats, yogurt, and frozen fruit, and whole grain breakfast cereals. Also keep whole wheat flour at home for making waffles, pancakes, or muffins.

Instead of sugary drinks, make your flavored drinks. Combine seltzer water with a few ounces of 100% fruit juice. This is a great way to cut back on drinks that are high in sugar.

Last but certainly not least, grow your food. I usually grow a garden every year, however as many of you know, I fractured my ankle almost two months ago and was unable to plant my garden this year. I can hear it now; I don’t have the space. Use large pots indoors or out to grow several types of vegetables and herbs. I have a large bowl that I cracked, instead of throwing it away, I planted basil in it. I have it on my kitchen counter near a sunny window. It is doing quite well. Involve your children or grandchildren in the process. Give them a container and allow them to be responsible for their plant, with guidance of course.

The bottom line is to make healthy eating an easy process and your lifestyle and get your family involved in the process.

Until next time,

Peace, Love, and Blessings💖