How to keep the whole family healthy

Time and budget constraints are a reality for thousands of households.

According to Cheryl Meyer, Breakfasts for Better Days™ dietitian, when it comes to meals and food choices, families with growing children and working parents often find it difficult to maintain a healthy, balanced lifestyle.

“It’s often easier to grab fast-food or ready-made meals, which may be a huge time saver but is not doing your health or budget any favours.

For those who want to eat healthily, wholesome food options don’t necessarily mean spending a fortune. Simply understanding which foods to choose to be your family’s best shot at getting good all-round nutrition is the first step in the right direction.

“It’s not just about making time for meals, it’s about the foods you choose. Over and above simply consuming food, the nature of your choices is key. By providing your family with meals that contain high-fibre carbohydrates, lean protein, vegetables, fruits and healthy fats you can help them sustain the energy levels needed to make the most of your day,” said Cheryl.

Here are her top five tips to keep the whole family and your bank account healthy.

• Plan ahead of time

Planning ahead means you are less likely to overspend on snacks and to-go options or overeat as a family.

It also means that you can plan healthy options for everyone, using ingredients that are accounted for across the week. A well thought out plan means you can make sure your children are getting all the nutrients they need through a variety of vegetables, fruits, proteins, starch and healthy fats. A big plus of planning ahead is cost-effectiveness – thoroughly planning meals and snacks means you can stick to a shopping list and because all items will be used during the course of the week, it reduces wastage.

• Breakfast for a better day

Making time for a balanced breakfast should be a priority.

A bowl of cereal and milk can ensure you get many of the vital nutrients your family needs including iron, vitamin A and protein. A full tummy before school or work also means you will be able to concentrate better and make the most of your day.

• Eat your five a day

Aim to include plenty of vegetables and fruit during the day.

These can accompany your morning cereal, provide a snack throughout the day and be the perfect added extra to evening meals. Incorporate fruit and vegetables in your diet that cover a spectrum of different colours. This will add visual appeal to your plate while increasing the number and variety of vitamins, minerals and protective compounds you consume.

• Try to limit sugar and salt

Try and limit your intake of artificial sugars or added sugar to meals.

If you are looking for a little extra flavour, use natural herbs and spices when preparing food rather than adding salt and sugar. This also means trying to avoid using sugar in tea and coffee. Gradually reduce the amount until you can do without it altogether – this means you have time to adjust and soon you won’t miss it at all.

• Help growth

Proteins are vital for muscle repair and growth.

If your budget is a little tight, serve red meat less often, opting instead for beans and other legumes, fish or chicken. Legumes such as split peas, lentils and dry beans are also a great way to make a meat dish go further, by bulking up your meal and increasing your fibre intake.

Do you perhaps have more information pertaining to this story? Email us at randfonteinherald@caxton.co.za (remember to include your contact details) or phone us on 011 693 3671.

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