Similar to our conversation about processed foods, meals eaten outside of the home tend to be higher in calories, fat, and salt and have less fiber, vitamins and minerals. Meals outside of the home are also more expensive. You are paying for convenience but not for nutrition. Eating meals cooked at home is less expensive and better for you. Families that eat meals together at home report increased quality of life, less stress, a sense of belonging/stronger relationships, and have better grades in school, AND lower BMI.
So how do we reduce the number of meals from outside the home?
Quite simply. Cook.
Now, how do we find the time to cook, what do we cook, how does it all come together?
Putting some effort in on the front end will save you time in the day-to-day rush. Determine when it is feasible to grocery shop. I suggest grocery shopping for the entire week at once. Multiple trips to the store use up valuable time that could be spent elsewhere- like cooking! Determine the family’s food needs in advance and always shop with a list. Think through what foods are required for breakfast, lunch and dinner. Think through the week’s activities and when it is feasible to cook at home. Consider meals that have desirable leftovers for nights when cooking at home may not be possible.
Enlist your spouse and children for assistance. Assign tasks and responsibilities. Younger children can determine breakfast the night before or put items into the next day’s lunches. Older children can prepare simple meals or use the microwave to reheat on leftover night. Children enjoy being involved and feel valued when included.
Do not let perfection stand in the way of progress. Nearly anything prepared at home will be healthier and more cost effective than a meal out.
The first couple weeks of attempting this will be effortful and challenging. Stay the path. What is hard today will be tomorrow’s normal. You’ll be well on your way to mastering that “Eat Healthy”.
Look for more information on Meal Planning coming soon!