How To Plan A Healthy Family Menu
Reconciling work, children, housework, free time, shopping and meals is a challenge. And, although it seems complicated, it is a matter of knowing what the consumption recommendations are and getting organized. Next, we will tell you how to plan a healthy family menu and, thus, avoid conflicts at the table.
How to plan a healthy family menu
First of all, it is necessary to understand what it means to eat healthy and include those food groups that are part of our diet (omnivorous, vegetarian or vegan).
A healthy diet consists of a wide variety of fresh, seasonal and local foods. In addition, it provides all the necessary nutrients for the proper functioning of the body. The food groups of this diet are:
The vegetables
- Vegetables and vegetables. They are the basis of the diet, as the Harvard Plate says. They must be included in the 2 main meals and in greater proportion. In the event that you prefer to eat a single plate, the recommended volume is half the plate.
- The fruits. Its minimum consumption is 2-3 servings, which is equivalent to a medium piece, such as an apple or an orange; 2 small units, such as mandarin oranges or plums; or a handful, in the case of grapes or red fruits. In addition, we advise prioritizing whole and fresh pieces and that at least one is acidic. You can take them at the end of lunch or dinner, or between meals.
Protein foods
- Legumes and derivatives. Within this group we find lentils, chickpeas, beans, peas, soybeans, tofu and tempeh . The minimum recommended consumption is 3 times a week.
- Eggs. They contain proteins of high biological value since they provide all the essential amino acids. In addition, they are an excellent source of vitamin B8. They are usually recommended 3-4 times a week, although they can be included daily.
- Fish, shellfish and shellfish. They stand out for their high content of EPA and DHA, which contribute to the reduction of cardiovascular risk. And also iodine, which regulates metabolism. The recommended consumption is 3-4 times a week.
- Meat. Includes chicken, turkey, poultry, pork, and beef. It is advisable to consume them 3-4 times a week, of which it is preferable to opt for chicken and the rest of the birds.
The complements
- Cereals and tubers. These include rice, pasta, potato, quinoa, millet, rolled oats, corn, sweet potato, cassava, etc. It is advised that they be whole.
- Dairy or vegetable drinks. Although they are considered essential, their consumption depends on the culture and the country.
- Olive oil and derivatives. It is essential to cook and obtain tastier dishes. They are the main source of fat in the diet. However, it tends to reduce its consumption, since it is overlooked that it provides Essential Fatty Acids (EFAs), which are found in the cell membrane that protects them against deterioration.
- Nuts and seeds. They are the ideal complement to the oil, since they are rich in AGE, magnesium, vitamin E and fiber. A handful of 20-30 g and a tablespoon is sufficient, respectively. In addition, they do not contain cholesterol and help reduce levels of this in the blood.
- Water. It is the fundamental drink, since it is part of 70% of our body.
Organize the week by food groups
Once the healthy foods are known, they have to be distributed throughout the week. So, take a template, write down the vegetables daily and then go placing each of the protein foods (eggs, legumes, fish and meat) following the recommended consumption patterns. Remember that you can increase the frequency of the ones you like the most, either because you are vegetarian or because you prefer fish.
Valuing the opinion of your children and deciding the dishes, the key to planning a healthy family menu
Do you not like all foods? Well, the same thing happens to children. So let them choose a dish and even help you cook or do the shopping.
Then turn the food into attractive, tasty and healthy dishes. For example, vegetable + egg + rice, you can translate it into vegetable ratatouille (zucchini, pepper and onion) with egg and rice. Add spices such as thyme, nuts and use olive oil.
And so, every day of the week. If you can’t think of ideas, consult a recipe book or website in which, when you enter the ingredients, you get mixed results.
Choosing the right culinary techniques
The most recommended are steam, boiled (advisable for cereals, legumes and tubers), the iron, the sauté and the oven. Stews are also a good option, since the sauce or seasoned juice enhances the flavor and gives it juiciness.
Adapt the servings of each food to the needs of each one
Finally, it is important that you take into account the individual appetite, since the quantities are indicative, as you can see in the following table.
On how to plan a healthy family menu
As you have seen, having basic knowledge, you can learn how to plan a healthy family menu. In addition, once you have the template by food groups, it will be easier for you to modify the dishes so that they are as varied as possible.
