The following was submitted by Brittany McMullan, a registered dietitian from the Orillia Zehrs store.
The pandemic has disrupted our routines and put our lives on pause. We are, however, very slowly and safely, beginning to enjoy the things we love most again.
With fall around the corner we look forward to birthday parties, hockey practices, and long awaited weddings! Ramping back up to our busy schedules can feel daunting for many of us – especially when it comes to keeping our families nourished with healthy meals.
As your local Orillia registered dietitian, I’m here to help. My key to managing the chaos of busy school and work schedules is meal planning. Getting ahead of your family’s meals will make it easier to grocery shop, and help answer that nagging question…‘What’s for dinner?’
Here are some of my tried and true tips to make meal planning something the entire family can help with and look forward to.
Plan meals and snacks with your kids
According to Canada’s Food Guide, there are many health benefits to getting kids involved in the meal preparation and cooking process. These include increased confidence and self-esteem, improved reading and math skills, and a greater understanding of what foods are good for overall health.
There’s also good news for parents with pickier eaters – involving your kids in meal planning will make them more likely to eat and enjoy their foods! Get your kids involved in the process by asking which favourite recipes and snacks they’d like to see on the week’s menu.
Prep and simplify your ingredients
Aim to prepare or cook your meals on Sundays (for Monday to Wednesday meals) and Wednesdays (for Thursday to Sunday meals).
Breaking the week up into three to four days at a time makes it WAY less intimidating, especially if you’re just starting out.
Finding yourself with less time to meal prep? Consider pre-chopping veggies and fruits, or preparing your meats with seasoning ahead of time and placing them in the freezer for later use. Purchasing pre-cut veggies and fruits can also be a worth-while time-saver. This will help reduce prep time time during the week and save you time packing lunches.
Think beyond the sandwich
Bored of sandwiches? Try a bento box instead! Bento box lunch kits are such a great way for kids to have fun, and discover creative food pairings.
Having different sections in the lunch kits will also encourage foods from all food groups. This helps to ensure a variety of nutrient-dense foods with essential vitamins and minerals needed for energy, growth and development. Consider trying a themed bento box, including veggies and fruits with fun shapes, or playing around with textures!
For more ideas, or for support getting back into your routine visit Zehrs.ca/dietitians. Follow me on Facebook at @dietitianboltonorangevilleorillia or Instagram @zehrs.dietitian.brittanym.
