Getting back into the school routine can be difficult for children and parents, especially when it comes to dinner time. A dietitian at UAB St. Vincent’s is sharing some recommendations for helping parents prepare healthy meals that fit with the busy back-to-school schedule.
When the school year first begins, it may be tempting to eat out rather than cooking at home. But Madison Clarke, a registered dietitian nutritionist at UAB Medicine St. Vincent’s One Nineteen, says creating healthy meals does not need to be extensive. Focus on choosing one day a week to spend about an hour on meal prepping.
“Prep ingredients instead of full meals,” Clarke said. “Prep one or two proteins, and wash and chop fruits and veggies for easy grab-and-go options. This allows you the flexibility to mix and match ingredients to create different dishes throughout the week.”
Before going to the grocery store, plan out meals for the week and make a grocery list to stay on track while shopping. Clarke recommends planning each meal to include a protein source, a fiber-rich carbohydrate, a fruit or vegetable, and healthy fats typically found in cooking oils such as olive oil or avocado oil.
No-prep items such as Greek yogurts, individual guacamole or hummus packs, cottage cheese, string cheese, hard boiled eggs, tuna, rotisserie chicken, fruits, pre-chopped veggies, and frozen veggies or fruits can make mealtime simple and easy without sacrificing healthy nutrition. Easy breakfast options include egg muffins, egg casseroles, overnight oats, Greek yogurt and granola, yogurt drinks with a piece of fruit, or boiled eggs with a piece of fruit.
“For dinner, use a slow cooker for a perfectly cooked meal with little effort,” Clarke said. “One-pot or one-pan meals or sheet pan dinners also make for an easy throw-together option with little cleanup.”
Need help learning how to maintain a balanced diet? Schedule an appointment with UAB Medicine St. Vincent’s One Nineteen today.