13 Tips on Eating Healthy at Home During Busy Times

Now that most schools are in session, families are getting acclimated to new routines that may include sports and extra-curricular activities, religious studies, and tons of homework. Often these busy schedules do not leave much time to prepare healthy, nutritious meals so many folks opt for fast food alternatives. Unfortunately, the drive-through lifestyle can lead to weight gain and other health-related issues, while instilling unhealthy eating habits in family members.

Joanna Dolgoff, M.D. (www.DrWeigh.com), whose child and adolescent weight management practice boasts a 96 percent weight loss success rate, has provided the following tips on how to make eating healthy at home part of your back-to-school routine:

1. Plan the week in advance; make a menu with your kids so you know what you are going to make them each day.

2. Review your menu and make a list of foods you will need. Plan one shopping trip each week and make sure you pick up all the necessary ingredients for your menu.

3. Always go food shopping with a list to avoid forgetting items and to limit unnecessary purchases. To be even more efficient and to save money, make a second list of items you will need soon. If you see such an item on sale, pick it up. If not, try again next week! Before you head to the supermarket, look around your kitchen and notice which items you have plenty of so you don’t buy items that you don’t need.

4. When possible, shop in bulk. Make a large shopping trip to BJ’s or Costco for essential items to freeze or for storage. Items would include: chicken breasts, extra lean chop meat, fish, frozen vegetables, frozen fruit, canned beans, canned sauce, brown rice, whole wheat pasta, potatoes, whole wheat bread or rolls.

5. Divide meats into small portions before freezing so you can easily defrost one dinner’s worth a few hours before a meal.

6. Prepare meals in advance; if you have time on a Sunday afternoon, prepare two meals for the week and keep refrigerated until needed.

7. Try making large batches of food items you know you will repeat in the week to avoid cooking twice. For example, if Monday and Wednesday dinners include rice, make enough for the two days.

8. Try using a slow cooker; this is great for fall and winter meals such as stews, soups, and meals that take a while to cook.

9. Broiled or grilled fish is a great low-calorie option for a quick meal. Top with fresh lemon, pepper or even fruit salsa as a topping.

10. Try breakfast for dinner; an omelet with vegetables and fat free cheese and a slice of whole wheat bread is a great option.

11. Hot sandwiches for dinner are also a healthy choice. If you have a Panini or sandwich maker, build your own sandwich from scratch!

12. Buy prepared produce when in a rush; this will save you time and encourages you to eat your recommended servings each day. Look for pre-washed, pre-cut salads, carrots, peppers or other veggies of choice.

13. Skinless pre-cut meats and poultry are great quick meals. Try kebobs, stews, stir fry dishes with your healthy pre-cut veggies

If time is truly not on your side and making dinner is not an option, try choosing restaurants that have healthy non-fried choices. Always ask for meals to be prepared without butter, mayonnaise, cheese and oil.

Planning is the key to ensuring your family eats healthy dinners each night. Once you get the hang of the routine, it becomes easy. And best of all, you avoid the last minute frantic scrambling of trying to figure out the answer to the age-old question, “What’s for dinner?”
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Joanna Dolgoff, M.D. is a pediatrician and child obesity expert. She is the creator of Dr. Dolgoff's Weigh: Child and Adolescent Weight Management Program (http:/www.DrWeigh.com). Dr. Dolgoff has been featured as a child obesity expert on WNBC News, WABC News, Fox 5 Morning Show with Mike and Juliet, My9 News and WPIX News. The Today Show has taped a segment about Dr. Dolgoff which should air in the next month.