In our current society, we put a lot of pressure on health and nutrition. Especially when it comes to thinking about the health of our families. Of course this makes sense, we want our loved ones to thrive and live vibrant lives. This can feel difficult when we live in a society that puts so much emphasis on meeting specific and often unattainable health, body, and beauty ideals. In this blog, you will find practical and balanced tips on how to improve your family’s overall wellness and nutrition, while not giving in to the pressures of diet culture. Keep reading to learn 10 ways to improve your family’s nutrition plan, from a dietitian’s perspective.
1. Have a balanced plate.
It is important to include a variety of macronutrients and micronutrients on our plates. Macronutrients are the nutrients that provide our bodies with carbohydrates (think foods like bread, rice, grains, potato), protein (think foods like chicken, beef, tofu, fish) and fats (think foods like avocado, butter, nuts, oils). These are the main nutrients that provide our bodies with energy and the ability to perform bodily functions. Micronutrients are the vitamins and minerals that are found in food. We need these in smaller amounts than macronutrients, but they are still just as important! Think common words such as vitamin C, iron, and zinc, to name a few!
2. …or don’t have a balanced plate!
Sometimes, we do not have the time, access, or energy to make a meal that is completely balanced and includes all of the previously mentioned macronutrients and micronutrients. Or you might be in the mood for a just big plate of solo cheesy pasta, and that is completely okay! Our eating patterns reflect what we eat over time. It is totally normal for our meals to fluctuate and look different from day to day…or also look the same. It is much more health focused to allow yourself to have the meal that you want and what you have time for in the moment, rather than stressing out about a perfectly balanced plate. We can achieve balance over time.
3. Explore a variety of meals and cuisines.
Variety in our food intake is important, so that we are getting a different mix of nutrients over time. Remember, the keywords are: nutrients over time. It is totally acceptable to repeat the same meals from day to day or week to week. We do this because it is cost effective, reflects our taste preferences, and often makes our lives easy. To practice more balance from week to week, it is a great idea to be mindful of adding in new or different ingredients to meals, trying a new dish, and keeping an overall eye on the macronutrient variety of meals. A great way to achieve this is exploring new meals from different cultures and cuisines. This is a fun way to learn more about what people different from us typically eat and learn more about the world around us through food!
4. Allow space for fun foods.
We hear a lot of buzz around “good foods”, “bad foods”, “cheat meals”, etc. Using this terminology for specific foods assigns moral virtue to some foods while also demeaning or putting down other foods. The reality? All foods provide nourishment. Different foods may provide a different mix of macronutrients and micronutrients, but all foods will provide the body with some kind of nourishment. In addition, when we limit certain foods and make them off limits, that often makes us think about these foods more. It is so important to allow ourselves to have foods that we may view as more indulgent, as this also provides balance to our diet!
5. Make sure not to forget about hydration!
Ensuring proper hydration in the body helps allow for basic bodily functions to continue to occur, ensure proper cellular function, and ensure that the liver and kidneys and can do their thing with removing waste and excess nutrients from the body. The amount of fluid needed varies from person to person. One can help gauge hydration by looking at urine- we want to see a clear to pale yellow color. Anything darker likely means more hydration is needed. We can receive hydration from a variety of drinks and foods (yes, even foods can provide fluid!). Fluids like water, sports drinks, milk, juice, coffee and tea (watch for caffeine levels), broth, and smoothies are great drinks to increase hydration. Foods such as watermelon, celery, cucumber, tomatoes, apples, peaches can also provide hydration (and this is just to name a few!).
6. Make mealtimes fun and relaxed.
Ensure that the environment surrounding mealtimes are fun and relaxing. This helps provide a positive connotation with food and mealtimes. This is especially important for families with children. To achieve this, set aside cell phones and other distractions. Set the table and allot at least 20-30 minutes for a sit-down meal with the family. Make the meal fun by playing music or a favorite movie or TV show in the background. Promote fun conversation by using different ice breaker prompts. One kind find a lot of great ice breaker prompts from a quick Google search!
7. Engage other members of the family in the cooking process.
Include children, partners, spouses, roommates, siblings, or any other loved one in the kitchen. Cooking with loved ones helps us build basic culinary skills and knowledge around how to prepare food, while also building connection with each other. By cooking our food, we deepen our appreciation for the food on our plates. To help promote future confidence and independence around food, have children assist and observe during meal preparation. Simple ways to include children could be help with adding ingredients into a bowl and/or mixing.
8. Display a positive or neutral relationship with food.
Displaying a positive or neutral relationship with food is important, especially for families with children. Children are always watching us and absorb the things that we do and say around food and mealtimes. To promote a positive relationship with food, it is important to use positive or neutral language when speaking about food. Rather than stating “This food is so healthy/unhealthy for you”, talk about the tastes, textures and nourishment that the food provides.
9. Try out a home garden!
The summertime is a great time to experiment with growing your own food and herbs! In climates that have warm and sunny summer months, plants such as tomatoes, lettuce, basil, chives, green onions, mint, and bell peppers tend to do well. These plants can be grown from seed or from a starter plant purchased from a local nursey. Herb plants can be grown in containers inside the home, which helps for families who may not have a lot of space. Gardening vegetables and herbs helps provide further understanding of the cycle of life that our food goes through before it reaches our plates. This deepens our connection and appreciation for our food.
10. Don’t stress!
Lastly, do not stress! There is no perfect or one way to eat for optimal health. The best eating pattern is what works for each families’ individual tastes, access to food, budget, and time when it comes to meal preparation. By incorporating these ten tips, one can develop an individualized eating plan that works for your own needs!
Final Thoughts on 10 Ways to Improve Your Family’s Nutrition Plan
Thank you for reading this resource on improving your family’s nutrition plan. By focusing on these practical and balanced strategies, you can develop a personalized nutrition plan that supports your family’s health and well-being, setting aside pressures of trying to achieve arbitrary goals of “perfect” nutrition for your family.
Contact Us
Courage to Nourish is a group of eating disorder specialized dietitians. We have in person locations in Alexandria, Virginia, Columbia, Maryland and College Park, Maryland. We offer virtual services across the state of Virginia, Washington DC, Pennsylvania, and Colorado. We offer individual nutrition therapy. As well as support groups. We would love to guide you in building a better relationship with food.
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Lauren is an anti-diet eating disorder dietitian who specializes in working with kids/adolescents and their families and college students. She also specializes in ARFID nutrition and enjoys working with clients who have chronic health conditions and have been harmed by our medical system. Learn more about Lauren here.
