As a working mom of three kids, ages 11, 9 and 5, Sara Levine, from Tarrytown, NY, was in need of a healthy eating refresh—and she felt that now was the time for a change. "With each month, it feels like life is accelerating, yet I'm still stuck in my old takeout routine, ordering in three or four times a week," she says. "Instead, I want to learn how to cook nutritious meals for my family rather than feeding them mediocre food that's just 'good enough,'" she says.
Sara and her husband, Michael, both work demanding jobs that "feel like more than full time." Michael is in information systems at a large company, and she is a nonprofit program manager. So it's important to Sara that when they are home with their children, they spend quality hours together—ideally over a nourishing meal.
A New Match
Woman's Day paired Sara with contributing editor Joy Bauer, RD, for a one-day shopping excursion, consultation and fridge redo. The goal was to leave Sara with a fully stocked kitchen and the ability to whip up healthy, stress-free meals for her active family. Although Sara felt like she already knew the basics, she also reported feeling unsure which recipes she should cook. "I don't keep junk food in the house, but I also don't have the right good food," she says. "We opt for takeout so often because I just don't know what to make and it all seems so overwhelming."
Dinner Dilemma
"To combat the takeout urge, build an arsenal of five simple and healthy dinners," says Joy. "Aim for recipes that you can make in 30 minutes or less, and be sure you have all the ingredients for at least two meals on hand at all times." The five dishes that Joy and Sara decided would work for her family:
- Pasta with pumpkin meat sauce
- Open-faced turkey sandwich with hearty vegetable bean soup
- Fiesta vegetable omelet
- Crispy chicken tenders with kale chips
- Turkey-black bean burgers
Another issue that strikes at dinnertime is what Joy lovingly refers to as the witching hour. "My kids come home starving for dinner and they want to snack on anything they can get their hands on immediately," says Sara. The easy fix: Put a vegetable on the table, says Joy. Whether it's sliced cucumbers or green beans, let them know that this is their only option. "This will satiate their hunger and allow you a bit more time to get everything on the table," says Joy.
Lunch Ladies
Packing school lunches is another hurdle. Sara tends to send the kids off to school with money for a hot lunch because it seems faster and easier than brown-bagging. Joy explained that making lunch doesn't need to be time-consuming, and you can use this as a way to supercharge the nutrients your kids eat to power them through the day. She talked to Sara about the key components of a healthy lunch:
- A good-for-you protein. (This was a lightbulb moment for Sara—it doesn't have to mean a big sandwich or a heavy main portion. Items like hummus and Greek yogurt can be great options because they pack a lot of protein and are kid-friendly.)
- A piece of fruit or a vegetable.
- A filled reusable water bottle.
- A snack capped at 200 calories, like popcorn or a granola bar. "If you can simply remember these four elements, lunches will seem less intimidating," says Joy.
Helping All
Sara's oldest daughter, Isabella, is an aspiring vegetarian, so finding ways to fill up on meatless protein was a goal for Sara. Joy suggested turning Monday into Meatless Monday and making it a celebration of her daughter's eating endeavors. "Get her involved and make it fun," says Joy. "Have her create a menu and help with food prep." Plus, cutting back on meat is good for the whole family, says Joy, since Sara's husband Michael has high cholesterol. Smart vegetarian protein picks: boxed or bulk quinoa (a grain that's high in protein), tofu, edamame, lentils, beans (such as black beans, kidney beans and chickpeas), nuts and nut butters, and seeds. Even though Sara is now easing out of the takeout habit with Joy's help, that doesn't mean she has to completely forgo the foods she loves. One family staple was pizza night, so Joy left Sara with one final strategy: Create mini pizzas using English muffins (or tortillas), tomato sauce, shredded cheese, mushrooms and spinach. Says Joy, "This healthier version saves about 200 calories per slice compared to average pizza, and provides added vitamins and minerals too."
Joy Bauer (@JoyBauer) is NBC's TODAY show nutrition expert, author of From Junk Food to Joy Food and founder of Nourish Snacks.
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