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Nutrition tips for busy families

Family life can be extremely busy, and often it’s our nutrition and meal preparation that suffers due to our lack of time. Sophy Foreman, High Performance Dietician, gives some handy hints!

Mornings can often be a mad rush to get everyone out of the door.  Pack lunches might need to be made, and making sure everybody has breakfast in his or her tummys can be a day-to-day battle. 

How often have you gone to make some sandwiches for lunch only to realise you’ve run out of bread. 'Oh well', you’ve thought 'there’s always the school canteen… again'!  The only problem is that we all know that there’s not always going to be a healthy option on offer.  And what about dinner?  Oh, 'I’m too busy to think about dinner right now, Ill sort it our when I get home'.  How often do you get home to find that the fridge/freezer is bare and you’re too way tired… 'Oh lets just get take-away… again'!

I’m going to let you in on some secrets that will help with this up hill struggle and provide some solutions in helping you provide your family with premium fuel during the week.

Plan ahead

This might sound obvious but planning the weeks meals for your family is essential.  Do this on a Friday for the week ahead and create a shopping list from it.  Try creating a computer template to save you time and make life easy.  Use magazines and new recipes for inspiration, to avoid the boredom of the same meals every week. Have a list of non-food items too, that is shampoo and washing up liquid, so you don’t forget these items need to be re-stocked as well.

Give your family the heads up;

Print out your weekly meal plan and pop it on the fridge. This way everyone can see what they’re having for dinner during the week. This will (hopefully!) stop complaints on the night!  This also allows your kids to become involved in the decision-making and have input into the process.

Give online shopping a go

Sometimes getting to the shops just becomes an impossible mission, especially when you have busy weekends and after school commitments during the week. Most supermarkets offer this facility now so you can plug your shopping list into the computer and have the shopping arrive with a simple click of a button!

Healthy lunch and snack ideas for school

Sometimes you simply get stumped for new ideas to give the kids. Its important to make sure they don't get bored or lunch will invariably come back uneaten, or end up in the bin… wasting your precious time and money.



Try the following easy and healthy meal and snack ideas;
 
Meals

Sushi and rice paper rolls – get the kids involved in making them, it can be heaps of fun
Bagel with vegemite and reduced fat cheese
Pita bread with meat and salad
Cold pasta from last nights dinner with tuna and vegetables
Cold brown rice with a four bean mix and vegetables
Wraps with leftover roast vegetables and lean meat

Snacks

Creamed rice and fruit
Scones
Pikelets
Fruit muffins
Fruit bread
Plain or lightly salted popcorn

Always ensure you comply with school regulations, for example nut, egg and fish free if required.

Sophy Foreman (Porter) has established a reputation in Western Australia as a leading High Performance Sports Dietitian. She currently pursues her passion in this area by working with a number of elite sports teams including; The Emirates Western Force, WA Rugby Academy, and The Perth Glory. She also worked for The Fremantle Dockers for six seasons (2005-2011).

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