Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.
This week, Registered Dietitian Victoria Retelny offers a few practical tips to busy parents for planning their family’s weekly meals.
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Victoria Shanta Retelny, RD, LDN
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Question: Both my husband and I have full time jobs and we always feel rushed to put wholesome food on the table each day for the family. Can you give a few tips for planning our weekly meals good for both our toddlers and us?
Answer:
Certainly!
I am asked this question often. The secret is: have a plan and stick with it. When it comes to meals and snacks, keep a grocery list for the week and do your shopping on the same day(s) every week. Remember, feeding your whole family the same foods – and not making special foods for your toddlers – is the best way to go. By keeping to a shopping schedule you can compile a list of meals and buy ingredients for the week. Also, you will not overspend at the grocery store by making random stops.
When planning easy, convenient meals for you and your family, think about including these components at all meals:
Vegetables/Fruit + Lean protein + Whole grains + Healthy fats
To maintain nutritional balance, half of your plate should be vegetables/fruit, one-quarter should be lean protein, and the other quarter should be whole grains. Keep in mind, frozen veggies are fine to use – they contain just as much nutritional value, if not more, than fresh vegetables.
Here are some healthful meals for your weekly rotation:
- Vegetable Pizza with whole wheat crust (100% whole wheat Boboli, assorted vegetables, and shredded part-skim mozzarella and canned crushed tomatoes). Serve with a side salad and vinaigrette dressing.
- Chicken and Couscous Primavera (shredded chicken breast, whole wheat couscous, peas, spinach, and tomatoes with balsamic vinaigrette dressing).
- Mini Turkey Cheese Burgers & Sweet Potatoes Fries (turkey patties – cut in quarters, mozzarella cheese slices, whole grain buns – cut in quarters, sweet potatoes – cut into slices, drizzled with olive oil and baked). Serve with side salad and vinaigrette dressing.
- Whole Grain Macaroni and Cheese (whole grain macaroni, low-fat milk, shredded low-fat cheddar cheese). Serve with oven-roasted broccoli spears drizzled with olive oil, pinch of salt and pepper.
- Asian Chicken Salad (shredded chicken breast, scallions, roasted sliced almonds, sesame seeds, shredded carrots, romaine lettuce, whole grain angel hair pasta). Mix with dressing: soy sauce, lemon juice, sugar, rice wine vinegar, sesame oil, and canola oil. If your kids will not eat lettuce than just serve the chicken with the pasta – my kids call the pasta strands “worms” and love this dish!
Bon appétit!
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Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.
