Handy tips for keeping your family healthy
Author: Nicole Saliba, Accredited Practising Dietitian Date Posted:5 November 2020
Healthy family meals delivered Sydney, Newcastle & Central Coast
There is no doubt that keeping the family healthy can be challenging when you are time poor, busy or simply just confused with the abundance of confusing information on the internet. Here our resident dietitian Nicky from Eatsense breaks down five easy tips for keeping your family healthy!
Here are our top tips for keeping your household healthy
1. Plan your meals ahead:
It is not uncommon for both parents to be working these days and with most kids booked up with after school activities planning your dinners ahead is essential! Spend 10-20 minutes on a Saturday or Sunday planning your meals as a family. Try and opt for 1-2 meat meals, 1-2 vegetarian meals and 1-2 fish meals if possible. Once you get into the routine of planning your meals it will become second nature and you will save time, money and food wastage! Great places to find healthy recipes include the eatsense website, healthy food guide website, taste website and cookie and kate website. If you are short on time, purchase some of our ready made family meals from Activate Foods.
2. Cook one, eat twice:
Who’s got time to cook every night? Not us! Try doubling up your batches when it comes to cooking dinner and you’ll only find yourself in the kitchen two nights per week. Meals that work well for this type of cooking include bolognese, burrito or taco mince, curries, pasta dishes, risotto, soups, casseroles, slow cookers and roast meals.
3. Take time to eat as a family
While our increasingly busy lifestyles might make it harder to find time, research shows that eating together has numerous benefits, even if it's only three times a week.Research shows that children who eat with their parents tend to eat more nutritious foods like fruits and vegetables, and less processed snack foods like soft-drink and deep fried foods, and that this is often carried into adolescence and adulthood. Making mealtimes happy, stress-free, and relaxed occasions free from technology also helps with fussy eating. Eating with the rest of the family and having parents’ role model healthy eating can encourage picky eaters to try new foods.
4. Get outside and get active together
We know that regular physical activity is just as important as eating a healthy diet when it comes to our long-term health and wellbeing. Yet only 15% of Adults met the physical activity and muscle strengthening activity guidelines in 2017-18. Take steps to be physically active for 30 minutes most days of the week. You can always break this up into two 15-minute sessions when you are short on time. Healthy movement may include walking, sports, dancing, yoga, running, weightlifting or other activities you enjoy. There are a variety of activities you can do as a family including going for a bush walk, bike ride or swim. Kids are also spending more and more time on screens. Taking steps to manage screen time is also a great way to encourage physical activity.
5. Keep healthy snacks on hand:
Make snacks fruit or vegetable based and easily accessible as people are more likely to eat fruit and veg when it is cut up and in front of them. Here are some healthy snack ideas
- Healthy Banana Bread
- Hummus or cottage cheese & veggie sticks
- Yoghurt and fruit
- Fruit salad
- Bliss balls
- Unsalted nuts and seeds
- Seeded crackers and cheese or dip
- Boiled eggs
- Sourdough bread topped with avocado/cheese/natural peanut butter
- Apple slices topped with almond butter and granola
- Air Popped popcorn
- Fruit smoothies