Food. It fuels us. It keeps us going and is such an integral part of our lives and culture. But lately, as in the last couple generations or so, it seems that food has become a battle for so many and more specifically the constant struggle to eat “healthy”. With the amount of diets, fads, trends, and plans out there it’s easy to get lost in what is healthy and how the average person can maintain a healthy diet for whatever that means for them. Quick disclaimer here, I’m not a dietician, medical professional or personal trainer but I am a full time working Mom of a toddler who understands the importance of feeding my family with the best foods I can.
Before my son was born, my husband and I would often indulge in local restaurants, bars, breweries and eateries on the weekends and during the week we would have days where we were proud of the meals we had at home and embarrassed by the number of fast food runs in a week on others. Then, when our son was born, that flexibility to be able to grab something quick after work or throw together whatever we had in the freezer and pantry quickly vanished. Things became even more challenging when we discovered our son had food allergies so we couldn’t let him eat anything unless we had access to the ingredients list or could talk to someone who knew the contents. It was time to figure out how to feed my family at home.
But, how do I feed a family of 3 –
- on a budget,
- after working 8-9 hours each day, and
- that tasted good
The first obstacle to eating healthy that many will raise is that it’s not cheap. Unfortunately this can be true. Organic and natural options are often more expensive compared to their conventional counterparts but the first thing I had to ask myself was what was I really spending more money for? Thankfully I already had some background in working in grocery retail and I did know the difference between organic and conventional options and what products you should buy organic when you can so I knew where my extra dollars were going. (I’m happy to share more on this topic in a later article!). The second question was is it worth it? After all, chicken is chicken right? Unfortunately no, there is a lot that goes into the poultry industry as an example that makes a big difference in what you’re putting into your body and how those birds are treated. Because of this, the answer to this second question was simple for me, Yes, it’s worth it. While I may have gone with inferior products for myself and my husband (sorry babe!) I wasn’t going to cut those corners when it came to my baby boy. The food you eat matters. It’s an investment in your own body and how you feel and perform.
Okay, so I’ve made the decision that yes, I’m going to spend the extra dollars and buy the food that’s better for my family. This means (for me) protein raised without added hormones, foods without high fructose corn syrup, and no GMOs. So how do I do that on a budget? By buying ingredients, and not prepared meals whenever possible. Yes, it’s okay to have a backup organic frozen pizza in your freezer but if you stock your freezer with high quality pizzas, pasta dishes, and flavored gourmet veggies each week instead of a couple pounds of organic beef and chicken along with spices and plain veggies, you’re going to spend more money than you need to.
Alright, so we’re on board with buying ingredients to save money instead of fully prepped meals. The downside? Now you have to cook. Here comes the fast or quick-and-easy obstacle. But! You don’t have to cook every night. What’s worked for me, is going to the grocery store 1 day per week (usually Saturday mornings) and planning what we’re having for the next week. Then, I cook 2 days out of the week, and we eat leftovers for the rest of the week. Two benefits to planning your “cooking days” ahead of time is 1- you can pick whichever 2 days work best for your family’s undoubtedly busy schedule, and 2- you’re never standing in front of an open fridge scratching your head trying to figure out what you can make for dinner.
Here’s what a typical schedule looks like for my family:
- Monday- cook planned meal 1
- Tuesday- cook planned meal 2
- Wednesday- leftovers from meal 1
- Thursday- this is our grab fast food day
- Friday- leftovers from meal 2
- Saturday- family date night
- Sunday- leftovers from whatever we still have (sometimes this is from eating out Saturday or we all eat something different depending what there is)
A key here, especially if you’re newly living with someone, or used to cooking 1 meal at a time is making enough to have leftovers. I struggled with this at first because I didn’t want to waste food if it didn’t come out good or was afraid to use it all, but cooking more is better. That way you can eat those leftovers 3 days, or freeze it for a future Sunday-leftovers-from-wherever day.
The last step to my idea of healthy eating is making something that tastes good. This will never work and be sustainable if your plan is to just eat more chicken breasts and kale. (Although I have found some great recipes!). Especially if your family has small kids, picky eaters, or anyone stuck in the old ways. The food you nourish your family with should be delicious and something you all want to eat at least twice in a week. But, standing in the entrance to a grocery store with an empty basket and a heart of good intensions with aisles and aisles of colorful packaging, exotic produce and cuts of meats can be extremely daunting. If you’re looking to take this leap I highly suggest browsing Pinterest, magazines, your mom’s cookbooks and recipes, or anywhere else to find inspiration. There are tons of recipes out there that don’t take a gourmet chef, rare ingredients or a million dollar kitchen.
Also, don’t be afraid to build up a few regular menu items and shop sales! You don’t need to invent a fancy new dinner every single week. Rotate through 8-12 regular meals and throw in something new once per month. This is a great way to save money by using ingredients you already have, and time too because practice does make perfect. I also find inspiration and save money by buying whatever is on sale that week.
I hope this article has helped to inspire you to define and conquer what healthy eating is for you and your family.