Family nutrition plays a fundamental role in shaping the health and well-being of each family member. It goes way beyond simply providing sustenance; it lays the foundations of lifelong healthy eating habits, the prevention of chronic diseases, and supports not only physical health, but emotional health and wellbeing too. Family meals can also provide a wonderful opportunity to socially connect, bond and be present.

Children learn from observation and when a family prioritises nutritious meals, children are more likely to develop healthy eating habits that persist into adulthood. They can understand the importance of including a variety of food groups in their diet, they can recognise appropriate portion sizes to avoid overeating; and the more they are exposed to foods in their natural state, the less likely they are to opt for ultra processed foods.

Building balanced plates: A simple guide

A balanced plate contains protein, fibre, healthy fats and carbohydrates. Imagine a plate - you ideally want around ¼ of it to be protein, ¼ carbohydrate, ½ fibre and 1-2 tsp/tbsp healthy fats.

Protein: e.g. Meat, fish, eggs, seafood, tofu, tempeh, Greek yoghurt, edamame, beans, lentils.

Carbohydrates: e.g. oats, rice, quinoa, wholegrains, root vegetables, tropical fruits.

Healthy fats: e.g. nuts, seeds, olive oil, olives, coconut milk, coconut oil, avocado.

Fibre: e.g. berries, apples, oranges, pears, non-starchy vegetables (broccoli, kale, cabbage, cucumber, etc.)

How to prioritise whole foods

Whole foods are foods that are as close to their natural state as possible, with minimal processing and no added chemicals or preservatives. E.g. jumbo oats vs. shop bought cereals, potatoes vs. a packet of crisps.

It’s useful to read food labels to identify and avoid processed foods that contain added sugars, unhealthy fats, and artificial ingredients

Snack smart: Nutrient-dense options

Children, especially those of pre-school age love a snack. Opt for ones that will provide a sustained release of energy.

Instead of chocolate bars and sweets, opt for naturally sweetened foods like oat bars or energy balls, which you can make easily at home, here is a recipe. 

Instead of sugar-laden yoghurts, opt for Greek yoghurt with an optional drizzle of maple syrup.

Instead of processed cheese snacks, opt for mini slices of cheese or grated cheese in a small pot.

Meal prep magic: Simplify your week

A simple and practical approach to maintaining family nutrition is through effective meal preparation.

• Plan ahead: Have an idea of the meals you want to make, and write a list of ingredients. Once you have the food, create a weekly meal plan based on use by dates to minimise waste and save time during the week.
• Batch cooking: Prepare large quantities of staples like grains, beans, and roasted vegetables that can be used throughout the week.
• Variety and balance: Incorporate a mix of different types of foods to increase exposure to new foods and support everyone’s microbiome via plenty of diversity.
• Use the freezer: Buy things frozen like chopped onions/sofrito mix or chopped garlic to save time when prepping food.
• Utilise leftovers: Transform dinner leftovers into lunch options. E.g. last night’s grilled chicken can become today’s chicken wrap.
• Keep it fun: Use colourful fruits and vegetables to make meals visually appealing. Fun shapes and presentation can encourage kids to try new foods and even get involved in the process.

Packed lunch ideas for kids and adults!

Packed lunches are convenient and a fun way to involve the children in food preparation. They should be nutritious, appealing, and easy to eat. Plus, they can be a great option for adults too. Here are some ideas to make both adult and child friendly packed lunches:

Bento Boxes

• Kids version: Small portions of cheese cubes, whole grain crackers, cherry tomatoes, cucumber slices, and a small container of Greek yoghurt with a dash of honey.
• Adult version: Marinated tofu, quinoa salad, roasted vegetables, mixed nuts, and a Greek yoghurt with a handful of pomegranate seeds.

Wraps and sandwiches

• Kids version: Whole grain wrap with turkey, olives, lettuce, and hummus, cut into bitesize pieces. Add some carrot sticks and sliced mango on the side.
• Adult version: Whole grain wrap with grilled chicken, mango, sliced red pepper, mixed greens, and a dressing of almond butter, honey and soy sauce. Include a side of ribboned carrots and some mixed berries.

Salads

• Kids version: Mixed greens with cherry tomatoes, cucumber, shredded cheese, and a side of mini wholegrain bread sticks. Include a small container of hummus or tzatziki for dipping.
• Adult version: Cottage cheese, sun-dried tomatoes, olives, sugar snap peas, rocket, ribboned carrots, and a side of crackers.

Pasta salads

• Kids Version: Whole grain pasta with pesto and cream cheese, halved cherry tomatoes, and sliced peppers. Add some cubed watermelon and a couple of dried apricots on the side.
• Adult Version: Lentil pasta with sun-dried tomatoes, olives, pesto, Greek yoghurt, rocket and a sprinkling of feta. Add a side of blueberries with almonds.

By prioritising family nutrition and planning meals effectively, you can ensure that everyone in your household enjoys delicious, nutritious, and balanced meals. Meal prepping and packing lunches don't have to be daunting tasks. With a little planning and creativity, you can provide your family with meals that are not only healthy but also enjoyable. The goal is to create positive eating experiences that will encourage healthy habits for life.

Cara Shaw - Purition Ambassador

Written by Registered Women's Health Nutritional Therapist, Cara Shaw
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