5 healthy eating tips for busy families

Discover healthy eating tips for busy families with time-saving strategies, including frozen foods, slow cooking, and batch prepping for easy, nutritious meals.

By Jason Chung, Clinical Dietician at CHOC

Healthy, nutritious meals can often take a backseat when managing a busy day-to-day schedule. Online, the common solution is meal prep, which can take hours to prepare —time many would rather spend relaxing, especially when fast food offers a quick and convenient option.

However, with rising food costs and concerns over quality, cooking meals at home has become a more cost-efficient and healthier choice. Below are a few healthy eating tips for busy families to help make mealtimes easier and more enjoyable while minimizing all the hustle and bustle.

Healthy eating tips for busy families

1. Opt for frozen foods to retain nutrients and save time

Many believe that fresh or organic foods are always the best option for a nutritious meal, while frozen foods are often considered less nutritious. However, frozen foods can actually retain their nutrients better than fresh produce as they are picked at peak ripeness and then quickly frozen to lock in those nutrients. Plus, frozen foods offer the convenience of extended shelf life, making it easy to stock up and portion them for meals when needed. Don’t overlook frozen options —they can be a healthy and convenient choice for busy families.

2. Embrace canned foods for convenience and nutrition

You CAN do it!

Don’t be afraid to purchase canned foods. Many canned products are just as nutritious as their fresh counterparts and can be more affordable and less labor intensive. Like frozen foods, canned options save time by reducing prep work, such as cutting, portioning and cleaning. However, be cautious of excess salt or syrup in some canned items. Look for “low sodium” or “no added salt” labels, and when choosing canned fruits, drain out the syrup and only use the fruit.

Safety tip: Avoid damaged cans with dents or cracks, as they may harbor harmful bacteria growth that can cause Botulism.

3. Try “low and slow” or “one and done” cooking methods

Consider using slow cookers or pressure cookers to create flavorful, nutritious meals with minimal effort. Cookers allow you to toss in ingredients and let them cook, resulting in dishes like chili, chicken tortilla soup or tender carnitas. This method is excellent for big families, as most slow-cooking recipes create large servings, and any leftovers can be stored in the fridge or freezer for another day.

Another time-saving option is one-pot recipes, where you only need one large cooking pot to prepare the meal, and add in all of your ingredients. This minimizes cleanup while providing a quick, delicious meal that goes from stove to table with ease.

4. Cook large quantities of food in batches

Batch cooking, similar to the “low and slow” method, involves preparing large quantities of food at once, so you can store leftovers in the fridge or freezer for another day. Batch cooking can be the perfect strategy for busy families looking to save time and eat healthy. By preparing meals in advance, such as pre-made frozen breakfast burritos, sandwiches or overnight oats, you can easily grab a nutritious meal on the go. This way, instead of rushing out the door to your nearest coffee or donut shop, you can have a healthier homemade alternative ready to go.

5. Incorporate whole foods into your diet

Extravagant meals that require extensive preparation don’t necessarily offer more health benefits. In fact, foods that are easily accessible and quick to prepare can be just as nutritious. For busy families looking for healthy eating tips, it’s important to keep these simple, yet wholesome foods on hand:

• Hard-boiled eggs, protein bars or protein shakes
• Whole fruits and vegetables
• Nuts and seeds
• Yogurt, cottage cheese and string cheese

Recipe to try – Slow Cooked Chili

Prep Time: 10 minutes          

Servings: 10 people   

Cook Time: 6-8 hours

Ingredients:

• 2 lb lean Ground Beef, (90/10 or 93/7)
• 1 large onion, diced
• 3 garlic cloves, minced
• 2 tsp cumin powder
• 2 Tbsp chili powder
• 1 tsp garlic powder
• 1 tsp dried oregano
• 1 1/2 tsp salt, or to taste
• 1/2 tsp black pepper
• 15 oz can black beans, drained and rinsed
• 30 oz kidney beans, two 15oz cans, drained and rinsed
• 30 oz diced tomatoes, with their juice
• 10 oz diced tomatoes and green chilis, with their juice
• 30 oz tomato sauce

Instructions:

1. Place a large skillet over medium-high heat and sauté beef until it releases fat (4-5 minutes), breaking it up with a spatula.
2. Add onion to the skillet and sauté until tender (4-5 minutes). Add minced garlic and seasonings: cumin, chili powder, garlic powder, dried oregano, salt and pepper. Cook for another 30 seconds stirring constantly. Transfer to a 6 Qt slow cooker.
3. Add remaining ingredients into the slow cooker: rinsed and drained beans, diced tomatoes with their juice, diced tomatoes and green chilis with juice and tomato sauce. Stir to combine and cook on low for 6-8 hours. Season to taste if desired and serve warm.

Recipes source