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Growing up, our family never had a plaque with our “family values” listed or a family mantra we created and memorized, but I knew without a doubt that my parents valued family dinners.  There wasn’t a question about whether we would sit down at the dinner table together each night.  It was what happened.  Of course there was a night here and there that was missed but for the most part, 80% of dinners happened together at our home.  I have a lot of fond and a few crazy memories all gathered around the table.  

After becoming a working mother with a toddler, I learned just how challenging it could be to get a healthy dinner on the table each night. BUT, I want to- it’s a part of my values system.  This is what my parents not only instilled in me, but turned into quality family time.  I want to do the same for my husband and children.  But let’s face it, sometimes family dinner is easier said than done!

This is a pretty common formula for many families…

Kids + busy life + unexpected pressures + no plan = eating out

Does your family have a plan for those crazy nights?

Interesting research published May 2017 in the journal, Circulation, shows that over 70% of Americans’ sodium intake is coming from foods consumed outside the home!  YIKES.

According to the USDA, over 43% of the household food budget is spent on food outside of the home.  That means that almost half of what we spend on food each month is being spent at a restaurant or at the drive-thru.  Another, YIKES!  

Other research shows a connection between eating out and our dietary intake.  This literature review identified that eating out more frequently leads to reduced fruit and vegetable intake and increased body weight.   

I think we can all agree that’s not ideal, either.

So many people value family meal time and know it is healthier but just haven’t found the right strategies that work for their family.  I’ve talked with hundreds of individuals about the challenges surrounding meal time and here is what I have found- we don’t plan for the bad days, busy nights and unexpected events.

As kids are about to return to school, that also means that evenings are about to be eaten up with football practice, dance class, and all the extracurricular activities they love to do!  Evenings are about to get busier.  Are you ready?  

Do you have a plan?  Here is what you can do to stay on top of life, meals and your health…

 

Write Down 6 EASY Meals Your Family Likes That Are Quick & Post on the Fridge

Yes, you really need to write them down…like right now.  These are meals you don’t need a recipe for and can make in a flash.  Make an effort each week while grocery shopping to have these staple ingredients on hand in the fridge, freezer or pantry.  It’s unlikely you would need to make all 6 of these in 1 week, but this gives you options so that at any point during the week, when time is tight, you have an easy meal you can throw together in a few minutes.  

Every family’s list will vary but some common easy meals most people enjoy include:

• Spaghetti
• Tacos
• Hamburgers on the grill
• Grilled chicken and steamed/roasted veggies
• Stir fry
• Quesadillas

Concerned your meals aren’t very healthy?  Check out this article for a few simple ways you can amp up the nutrition on family favorites.

   

Have a Back-Up Plan

How often does ‘Plan A’ really happen?  Seriously?  The reality is that in every area of our lives, we are frequently needing to identify the problem and come up with an alternate solution.  Life doesn’t follow a formula.  No, it weaves, curves, climbs uphill, and jumps over potholes. It is necessary to create a “plan B” and maybe even a “Plan C” for “those nights.”

While it is easy to over-consume sodium, unhealthy fats, calories and portions when eating out, it doesn’t mean it is impossible!  Not all take-out will add to your waistline.  What are 2 different restaurants your family likes that offer healthy choices for everyone?  Remember, kids need healthy options available too so consider whether sharing an adult meal is a smart option (also for portion control!) or whether this restaurant offers them some smart choices that can fuel their bodies well.

Some restaurants allow you to look up nutrition online so that you can determine better options for yourself or even how you need to order a food to make it lighter or better for you.

Back-up plans don’t have to include a restaurant.  There are dozens of smart choices at the grocery store that will feed your family in minutes.  

• Grab a large family salad with a rotisserie chicken for a meal that is ready to go!  
• Pick up the pre-chopped veggies in the produce department, a bag of frozen brown rice and a package of chicken tenders for a quick stir fry with low sodium soy sauce and a couple tablespoons of peanut butter at the end.  
• Select some pre-made packaged kabobs in the meat and poultry section and small microwavable potatoes in produce.

While most pre-packaged, pre-made foods cost more, they certainly allow you to have control over the cooking and seasoning preparations at home.  Likely, these options are less expensive than taking the entire family to a restaurant.  Additionally, all the above options take less than 20 minutes to get on the table.  

This is one of my FAVORITE 20 Minute Meals:

Maple Dijon Salmon, farro, steamed broccoli- 20 minute meal

 

Make a Written Plan

It sounds too simple, but a written plan can save your weeknights.  It helps in several ways:

You can see what can be prepped in advance.  Need to chop an onion for 2 different recipes during the week- chop once, store extra, cook twice!

Family members can help start dinner without waiting on you for instruction.  If spaghetti is on the menu, a spouse or even older child can begin cooking meat or put a pot of water on to boil or prep the salad while they are waiting on you to get home from the work meeting.

A written plan removes the decision making dilemma.  When tired and stressed, most individuals become poor decision makers. In fact, we just don’t make decisions.  Instead, we want someone else to do it for us.  Make the decision in advance and save yourself from the wretched task.  

Most people find that they are able to be most consistent with meal planning when it happens on the same day, in a routine fashion.  Figure out what will work for you and your family and then do it- every week.

This is one of the easiest ways to make meal planning fast and simple.

I remember when my husband and I were getting out of debt, several years back.  As Dave Ramsey would say, we were “gazelle intense.” Eating out just wasn’t an option… unless it was in the budget. Since then, we have a bit more wiggle room and sometimes it happens even when it is unplanned. But our family values include meals at home together.  It is more than a decision but a commitment to our family and our health.

Action and inaction demonstrate values- what matters most to us.  Don’t compare and contrast with others.  Simply ask yourself what you value and what you want your kids to value.

Before you begin packing lunches, scheduling carpool, and zipping up backpacks full of school supplies, implement a family meal routine. Don’t wave goodbye to your plans as the school bus departs.  Commit to a great year of family meals.

 

TRUTH: Careful planning puts you ahead in the long run; hurry and scurry puts you further behind.  –Proverbs 21:5 (MSG)