In today’s busy world, planning healthy meals can be difficult. Add the challenges of choosing nutritious foods and budgeting amid inflation, and many people opt for processed or fast foods that are affordable but lacking in nutritional value. So, we turned to our nutrition expert how consumers can plan meals and eat beneficial foods.
Molly Bremer, MS, RD; is the director and dietitian at Mosaic Nutrition in Burlington, Vermont. We asked her to weigh in on some common issues that lead to unhealthy eating. Her meal prep tips and product recommendations will help you improve your diet. The Cuisinart MultiClad Pro Triple Clad 12-Piece Cookware Set, All-Clad Programmable Slow Cooker and OXO Good Grips POP Container Set are three of the recommended products featured in this article.
Healthy meal planning begins with assessing the types of foods to include in your diet. Bremer said that eating a variety of healthy foods is essential, but so is including foods that are enjoyable to eat. “I recommend having a variety of the five food groups (grains, protein, dairy, fruits and vegetables) and fun foods,” she said. “This might surprise some folks, but having fun foods included in your diet is as important for your health as including fruits and vegetables. When we expand our view of health to a more holistic approach (physical, mental, emotional, social and spiritual), “health” is seen as more than just physical health.”
When it comes to shopping for food in 2022, inflation is a major factor for many people. According to the United States Department of Agriculture, food prices are up 11.4% higher than in August of 2021.
“Due to our current economic situation, many Americans are having to think about how to continue to eat healthy while staying within a tighter budget,” Bremer said, adding that planning helps consumers keep costs in check. “I would first suggest trying to plan ahead by assessing what food you have already and creating a grocery list after that. This is a helpful strategy to cut back on buying unnecessary foods and ultimately save money,” she said.
Bremer also suggests that shoppers consider low-cost foods such as rice, eggs, bananas, beans, peanut butter and frozen and canned foods to save money.
“I would also recommend looking into the qualification requirements for food assistance programs such as SNAP (the Supplemental Nutrition Assistance Program; formerly known as food stamps), WIC (Women, Infants and Children), or other federal and local programs.”
As a nutrition expert, Bremer said that she's frequently asked for food shopping and cooking tips for those with busy lifestyles. “I suggest trying to come up with a meal planning system, incorporating canned and frozen foods and if you have the resources, to outsource as you can.” Bremer offered additional times-saving tips:
Cooking for kids poses several challenges, but Bremer offered suggestions for preparing meals that they’ll enjoy and that are good for them.
“My number one recommendation for meal planning for families with children is to think of Ellyn Satter’s Division of Responsibility, which simply states: parents are responsible for what, when and where food is offered and children are in charge of if they will eat and how much to eat,” she explained. The parent who cooks food is often viewed as a short-order chef, but this can cause a lot of added stress and limit the variety of foods the children are exposed to. If parents are struggling with feeding all members of their family, I recommend trying to find a meal where there are options and choices.”
Bremer continued. “For example, having a taco night where family members can decide if/what protein and veggies and what amount of cheese and other toppings they desire. Or if there is a steak night and one of the kids is a vegetarian, use the same marinade on tofu and serve the same side dishes. It can be difficult and nuanced, so I recommend working with a dietitian specializing in family feeding. If that is not an option, I would look at literature from the Ellyn Satter Institute.”
“Snacks are a helpful tool to help bridge the gap between meals,” said Bremer, who recommends indulging in two to three snacks each day to prevent decreases in blood sugar that can lead to overeating. “I recommend pairing protein, fiber and fat to create satiating and satisfying snacks. Some of my go-to snacks are trail mix (with M&Ms and cereal), greek yogurt parfaits with fruit and granola, apples with peanut butter, or a smoothie made with fruit, veggies, ground flax seed, nut butter and milk. If I am in the mood for just a bag of BBQ chips, I eat those chips since they will be satisfying for my mental hunger, but I know that they will probably not physically keep me full and I might need to have a meal or another snack soon,” she advised.
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Jennifer Manfrin writes for BestReviews. BestReviews has helped millions of consumers simplify their purchasing decisions, saving them time and money.
