F is for Family
February went in a flash! The season of curly kale, purple broccoli and greens. For some, it means your children had a busy first month at school and you are ready to cement that routine and have some coffee.
Let us help you with advice from our Dietitian & Nutritionist Erin Miller, from the Nutrition Network. Based in Sydney with two busy children, a husband to feed and meal plan for, her private consultations are worth their weight in gold. Erin works on the menu at Plunge Forster and through our Journal, will give you insight into how to not only meal plan, but get the family involved to keep their brains and bodies healthy and strong.
Tips from Erin:
How do you get your grommets involved in making healthy choices, whilst allowing them to think they have the power? I have compiled some steps to make your life easier and their lives healthier.
Write a list: Sit down together and write a list of all the foods (good and not so good) that your children enjoy to eat.
Make a plan: use the list you created to plan their lunch boxes for the week ahead.
Take them shopping: (scary thought I know), and let them help in selecting their foods from their shopping list. Give them a list, allow them to hold it and let them know they can choose all the things on that list, either written or drawn or cut out from magazines, find out the best way your child communicates.
Encourage your children: to try one new ‘coloured’ fruit or vegetable each week, this allows for meal and snack variety and they are involved in the process.
Prep the lunchboxes: Involve your children in the planning and preparation of their lunchboxes the night before. This allows them to learn about healthy eating, and also gives them a chance to make individual decisions about what they are eating during the day.
Erins 6 part healthy looking lunchbox:
Water
Fruit
Vegetable sticks
Dairy (milk, reduced-fat dairy* or cheese)
Lean protein (chicken strips, hard-boiled egg, turkey slice)
Grain or wholemeal food (bread, roll, pita, crackers)
Reduced-fat options for children over the age of two years old
Pop into PLUNGE and try a variety of healthy options that we have available for you and your children. Kids love the scrambled eggs and soldier toast, our fresh fruit and coconut yoghurt (dairy free) or the banana pikelets are always a favourite.
Erin Miller is a qualified Dietitian & Nutritionist (APD) Evidence Based Nutrition Private Consultant. If you would like more advice or inspiration check out Erin on Instagram HERE and get in touch via nutrition_dietetics@live.com.au.