Do you want to eat better, not less? Are you finding family dinner prep and cooking more of a chore than a pleasure? Qualified weight loss expert Karen Daly shares her top tips for eating more healthily as a busy family.
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Between school runs, work, and everything else on the to-do list, it’s easy to forget to look after ourselves. We’re so busy looking after our kids, worrying about elderly parents and juggling work, that healthy eating can slip down the priority list — especially in the winter months.
As a mum of two growing boys running my own business, I completely understand. So here are some of my top tips to help parents.
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Tips For Eating More Healthily as a Family
I am contacted every day by mums and dads who struggle to manage their weight. Parents are also only too aware that they need to set a good example to their own kids, and it can feel time-consuming to cook up delicious and nutritious meals every day for the whole family.
When our kids are very small, many of us take great pride in preparing the most nutritious sweet potato purees and apple and pear desserts, and then as they get older, we tend to look at mealtimes as more of a chore.
What if you changed how you see it, and viewed it as a continuation of the early years — an opportunity to teach and engage your children and show them how to enjoy delicious food forever?
I always advise my clients to prepare 90% of their meals from scratch, but let’s be fair to ourselves — there are days that this just isn’t possible.
If you are really tight on time, there are healthy, low-fat, ready-to-cook meals like Morgan’s Seafood Kitchen that can provide a quick and tasty meal after your walk or run, or as a delicious lunch before picking up the kids from school. It’s all about knowing what to look out for when you shop, and planning ahead.
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Karen’s Top Tips
#1. Change Your Mindset
If it has to be done, do it to the best of your ability.
#2. Get the Kids Involved
We have to eat, so turn the time into family time. Get the kids to help and share the cooking duties — kids genuinely love to cook, taste and learn.
#3. Look for New Recipe Inspo
Changing up what you cook makes it more exciting and interesting. Check out more delicious recipes on my Instagram @mydalymasterplan.
Tip: save recipes you spot online into the Notes app on your phone for later.
#4. Add More Vegetables – FULL STOP!
Even add blitzed vegetables to any pasta sauces to increase the fibre and nutrition content for fussy eaters, or use a little gravy or sauce — anything to get them to try more veggies. Roasting vegetables can give them a different flavour, so if your child says they don’t like a vegetable, try cooking it a different way.
#5. Make a Food Plan
When you plan your meals, you’ll have dinner sorted without having to think “what will I cook?”, and you’ll also save money in the process by only buying what you need.
#6. Try to Increase Your and Your Family’s Fish Intake
Seafood is a great source of high protein and omega-3 oils, and is low in fat. After all, we are an island nation with a diverse supply of fish and shellfish!
#7. Have Set Mealtimes
Try to keep to a routine with your meals. Kids love routine, and you’ll find it easier to manage if you have a routine yourself.
#8. Limit Treats
Childhood obesity is a major problem, and unfortunately treats are being supersized — larger treat packs often contain more calories than an adult could burn off. Try to ignore supermarket or petrol station offers on larger packs and buy the smaller size — never associate larger treats with value for money.
#9. Look After Yourself, Not Just Your Kids
Develop your own routine, especially if you work from home, where sitting for long periods isn’t good for your mind or body. Schedule a morning walk or run into your calendar, invest in waterproof clothes and shoes for the winter so you have no excuse not to get out every day, and set yourself a target each week to stay on track.
#10. Cook from Scratch as Much As You Can
Avoid processed foods and keep cooking from scratch — you can control the ingredients and make sure what you’re making is really tasty as well as being healthy.
About Karen
In 2008, Karen lost over four stone and her life changed forever. Karen returned to the University of Chester to complete her Masters in Weight Management, with her thesis focused on long-term sustainable weight loss — an area she remains incredibly passionate about.
Karen’s approach to combining her passion for healthy eating and business has seen her appear on RTÉ’s Dragons’ Den (securing investment) and Strictly Business. In 2015, Karen launched The Academy Masterplan, an online course designed to educate, excite and empower people into healthy eating.
Karen is also delighted to be brand ambassador for Morgan’s Seafood Kitchen, as it links with her focus on clean-label ingredients and her advice to eat better, not less.
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Have your say! What is your favourite — or not so favourite — thing about family dinner prep and cooking? Tell us in the comments below.
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Want More Family Food Ideas?
Browse our full collection of family-friendly recipes and healthy living tips on MyKidsTime, and save this one for the next time you need a little meal-planning motivation.
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