Back to listing
  • Health
  • Parenting

Keys to home-cooked meals: planning and shopping ahead

Posted
Salmon and asparagus on plate

In this article, you’ll find answers to questions like:

1. How to start?
2. How to be organized?
3. What's a healthy mix?

It all begins with ideas.

Although planning meals and cooking at home can be time-consuming, it’s rewarding in many ways. Not only do you save money and boost healthy choices, but you also foster family bonding when working together. 

“Grocery shopping and cooking at home saves a significant amount of money on any budget,” says registered dietician Hannah Michaels, a former nutrition adviser at the Orlando-based Nutritious Lifestyles, a program funded locally by Children’s Services Council of Palm Beach County.  “Frozen fruits and vegetables are healthy and very budget friendly.” 

1. HOW TO START?

Start by compiling a list of ideas for meals, she says. If you find a good recipe online or in a magazine, save it for a future list.

“Look for recipes with ingredients your kids like and invite them to join you in the grocery shopping, cooking and serving of foods,” say Dr. Mary L. Gavin, a pediatrician and senior medical editor at KidsHealth.

Consider buying a cookbook with recipes that use healthy ingredients in common favorite dishes, such as “Deceptively Delicious” by Jessica Seinfeld.

2. HOW TO BE ORGANIZED?

Each week, mark on your calendar which day you might have two to three hours to grocery shop and prep meals to freeze for the week, Michaels says. Many people pick Sunday evenings.

As soon as you get home from the store, separate and bag veggies, fruits and prepackaged meats. This will facilitate portion sizing and on-the-go meals and snacks.

3. WHAT'S A HEALTHY MIX?

Michaels encourages following the "My Plate" model as described at choosemyplate.gov.

"When preparing a meal for your family, keep in mind the more colorful, the better," she says. In other words, varying colors of fruits, vegetables and grains should make up the majority of the plate.


SOURCES:

• Hannah Michaels, former nutrition adviser, Nutritious Lifestyles
• Mary L. Gavin, senior medical editor, KidsHealth

 

You May Also Like

    • Health
    • Parenting

    Here's how to save money, eat healthier by cooking at home

    Frozen fruits/vegetables and canned goods are easy on the wallet. Strive to vary the color of foods on your family's plates. Read on for more tips from our experts on preparing mea …

    Read More
    • Behavior
    • Health
    • Parenting

    A healthy relationship with your partner benefits entire family

    Caring for young children requires physical work, such as bathing, feeding, playing, running after toddlers and comforting them when they cry. These taxing demands can lead to rese …

    Read More

Related resources

    • Health
    • Other

    The Glades Initiative

    A list of sites in the Glades community that provide food, clothing and other helpful resources.

    561-924-7776 Website
    • Health
    • Other

    Florida Department of Children and Families

    ACCESS Florida (Automated Community Connection to Economic Self Sufficiency) — application for food assistance, Medicaid and other government benefits.

    1-850-300-4323 Website
    • Health
    • Other

    Palm Beach County

    Community Action — distributes non-perishable food to low-income families on a regular basis

    561-355-4792 Website
    • Health
    • Other

    Catholic Charities Diocese of Palm Beach

    Angel Food SNAC (Serving Nutrition to Area Children) — eligible children in Pahokee receive a weekly bag of food for weekend meals

    561-360-3323 Website
    • Health
    • Other

    Palm Beach County Food Bank

    Fights hunger through four programs and supports nearly 200 partner agencies with food, resources and services; based in Lantana

    561-670-2518 Website