PLAN to be Healthy & Stress Free

April 20, 2022 General /Family

It’s 6:28 p.m.; your phone is ringing, the laundry needs folding, and the kids still need a bath… and then you hear it, “Mom, what’s for dinner?” This question can drive parents crazy! Luckily for you, you’ve planned ahead and proudly respond with, “grilled chicken with brown rice, steamed broccoli, and fresh fruit with yogurt parfaits.” Right? OK, maybe not.

You may be thinking, who has time to plan meals like this? Well, if you’ve got 15 minutes, you do!

Planning meals ahead of time can help parents save time, money, and avoid the stress that can come from “I’m hungry!” demands. Taking a few minutes to plan ahead can also help your family eat healthier and spend more time together.

Here’s how to PLAN for healthy, stress-free meals:

Pick your meals.

  • Once a week, take 15 minutes to plan your meals for the next 7 days.
  • Think about your family’s schedule for the week to help choose meals you will eat together as a family, and others that are quick and easy to grab and go for busier days.
  • It can be helpful to have a list of your family’s favorite recipes on hand when deciding meals for the week. Having a recipe list can help your family eat a variety of healthy meals and avoid eating the same meals over and over again.
  • Kids love to help! Ask your children to pick one meal they would like to eat during the week. Bonus — kids are more likely to try something new if they’re involved in the decision making!
  • Don’t forget about leftovers. Extra grilled chicken from Monday night’s dinner can make for a great sandwich wrap for Tuesday’s lunch. Making the most out of your leftovers will help you cook less and waste less!
  • When planning your meals, try to include foods from each food group: whole grains, fruits, veggies, lean protein and low-fat dairy.

List what you’ll need.

  • Once you’ve planned out your meals, put together a shopping list with the ingredients you’ll need for the week.
  • Organize your list based on your grocery store’s layout. What do you see when you first walk into the store? If it’s produce, you would place fruits and veggies at the top of your list. Organizing your list this way can help you avoid forgetting items you need or having to make a last minute dash across the store for something you already walked by.
  • Check your pantry, freezer, and fridge to see what you already have to avoid buying things you don’t need.

Agree on a time and place.

  • Sometimes busy schedules can make sharing family meals together a challenge. However, when you plan meals ahead of time, it can be easier for the whole family to eat together.
  • Set a weekly schedule for family mealtimes. Hang a list, or write on the family calendar what meals you will be having, where they will be offered, and when. Knowing what day and time everyone is expected to be at the dinner table can help everyone plan ahead!
  • And remember, family meals can be enjoyed together anytime of day – breakfast, lunch or dinner!

Never shop hungry.

  • Before you shop, have a snack — you’ll be less likely to buy extra items not on your list.
  • When you’re ready to head to the store, don’t forget to take your list! If a paper list seems to get lost or forgotten, try downloading a free “note” or “shopping list” app on your smartphone — or take a picture of the paper list with your phone.

The Real Meal Deal

  • Be realistic. You may not be able to plan ahead for every meal, and that’s OK! Don’t be too hard on yourself. Plan ahead for the meals you can.
  • Keep it simple. Dinner doesn’t need to be a fancy seven-course meal.
  • Consider batch cooking. Double the recipe of soups or stews, freeze half, then just thaw, heat and serve.
  • Have a backup plan. Let’s be honest, sometimes we just run out of time or that new recipe we tried turns out, well… terrible. If you end up burning the lasagna, or realize that pot roast is going to take way too much time to prepare, have something else on hand for a quick substitution. Canned tuna or chicken and rice or pasta are great pantry backups.
  • Don’t give in to picky eating! If your children don’t want to eat something you’ve offered, that’s OK — kindly remind them that this is what’s being offered right now, and if they don’t want to eat it that’s fine. If your children demand certain foods or snacks between mealtimes, simply explain that it’s not time to eat right now and tell them when they can expect their next meal or snack.
  • Ask for help during mealtimes. Children can help with things like setting the table, washing dishes, and wiping up crumbs.

“Together at the Table”

As parents, we do everything we can to keep our children safe, happy and healthy. When it comes to offering healthy meals and snacks, it’s not just about the foods we offer, but the time our family spends together that’s important. Family meals play a big part in children’s health, and they’re a great time for learning and family bonding. Sharing meals together at the table offers a time for families to relax, laugh and talk about their day.

Make an effort to eat together as a family… and have some fun when you do!

Restaurant Night. Pretend you are at a restaurant where everyone in the family has a role to play. For example, one person takes food orders, one person serves the food, one person refills water or milk and one person cleans the table.

Letter Night. Help your children try new foods and learn the alphabet by offering a letter-themed food during meals. For example, on “A” night, you could offer asparagus, apples, or avocado.

Foods of the World. Pick a country to learn more about and try some of the foods that come from that country.
Table Talk. Take turns asking and answering questions during mealtime, like:

What was the best part of your day?

Who did you talk to today? What did you talk about?

What are you looking forward to doing this week?

If you could be an animal, what would you be and why?

If you could have a superpower, what would it be?

Sharing meals together as family isn’t always easy, but it’s worth the effort.
Families eat better, together.

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Side Lying Hold

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
Cross Cradle Hold

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football Hold

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
Breastfeeding Holds

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
Breastfeeding Holds

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position