I am the first to admit its hard to buy food without spending a ton of money. And seen as how the word "budget" is all relative to each family...I tend to try to focus on the
what than the
how. By that I mean I want families (i.e. mom and dad) to understand what they're buying and therefore what they're putting on the dinner table. There are so many studies out there discovering how "everything" is bad for you - from non-organic fruits and vegetables, to canned tomatoes and beans. Its a tough road to navigate if you don't know where to look. I always say to trust your gut. Don't make yourself crazy trying to go vegetarian, or all organic, but do know that kids need nutrients to thrive, study, focus, sustain energy, etc. If you focus on a few key points and do what works for you and your family, you'll be just fine - but also be educated.
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I have read articles and books that all say very similar things when it comes to healthy lifestyles and healthy eating patterns. And I feel its just that, turning all of these crazy notions and fads and turn them into truly a healthy lifestyle for you and your family. We all know fruits and vegetables are good for you. And although protein is great - not all of your protein has to come from animal products. There are too many studies out there that indicate the meat industry and how poorly animals are treated which results in less than par chicken and beef for us. The hormones from these meat products are changing our bodies from the insides out. Girls are menstruating years before we ever did - doesn't that say something?? And ADHD has been on the rise for years. Its frightening to me and I want to do everything in my power to change this for my girls and my family. Small changes such as no routine dessert every night after dinner, only eating meat roughly 2-3 times a week, adding more fish into our diets, using quinoa as a meat substitute in our Mexican dishes (which is a family favorite), etc. We're lucky not to have any major food allergies in our family so we don't really have to navigate around that issue and I do my best to shop organic as much as possible, but like everyone else we too are on a budget. My husband and I are committed to nourishing our family well and do our best when it comes to choosing the healthiest option, but the goal is to not break the bank. Due to having small kids I don't want them to ever grow up with eating issues so I try not to deprive them of the things they want to try, but more lead them into a healthier direction.
My advice usually starts with someone telling me what they typically eat in any given week - breakfast, lunch and dinner. And even snacks. There are simple was to simplify your day as well as nourish your family wisely. From little starts like a smoothie for breakfast once a week with a bit of added spinach, to swapping out meat in tacos for quinoa & black beans. And spices are your friend - add salsa to your eggs, rosemary and thyme to your chicken, or tomatoes with chilies to your quinoa. All of these small (and inexpensive tips) can allow added health benefits to your families lifestyle. Going back to Mexican food - its a favorite in our household - so I prepare to purchase organic avocados once a week. They're not cheap, but they provide great health benefits and they're packed with great nutrition!
I don't buy a ton of meat, but when I do it mainly comes from
Costco (ground turkey and chicken) or Fresh Market sales (steaks, fish, and ground beef). Meat tends to be costly so we do our best to stretch it - if I make chili I add lots of beans & veggies, or if I make
homemade pasta sauce I'll add lots of crushed tomatoes, onions, and fresh herbs and then freeze half of any batch to use at a later date. Its an easy way to save a buck and one less dinner you have to make on a rainy day. I also keep my salads very simple - organic lettuce, feta cheese, red onions, cherry tomatoes, dried cranberries and walnuts with a little black pepper and balsamic vinaigrette. I try to stick to a very simple recipe so my kids will eat it. My goal is to make it a part of their dinner routine - and sometimes I even send my kindergartner to school with it in her lunch (per her request).
Snacks are anything from Goldfish with raisins, pretzels, carrots with hummus, Greek yogurt with granola, or simply a cut up apple. There is nothing wrong with responding to "I'm hungry" with "Here's a banana". Nothing. If the child is hungry, they'll eat it. At the same time, stocking up on Goldfish or Pretzels (which aren't necessarily nutritious) isn't going to ultimately harm your child either. We are always on the go so the refrigerated and fresh food isn't always practical. I'd much rather hand them a portioned size bag of Goldfish and cranberries than run through a drive thru any day.
Your goal as the parent is to enhance your child's palette to appreciate fresh and simple food. And not to crave certain salts or sugars which can only be satisfied by a fast food hamburger or shake. The more kids are exposed to, the more they'll come to appreciate
good food, real food. My 4 year old even know at this point what foods hurt her tummy if she eats them. I didn't brainwash her, I didn't train her, I simply tried to feed her the best I can and allowed her to figure it out on her own. Eating all of those chips she wants is fine, but they won't last long in her system. Within minutes of eating them she'll be on the toilet..knowing all well why. On the other hand, just the other night we were eating outdoors on a sunny evening and my 2 yr old was sitting on my husbands lap while eating dinner. My husband went to grab a bite of his salad and my 2 yr old took his fork and started eating the salad HIMSELF - onions and all! (I was shocked)...but it just goes to show that they are watching their surroundings and will become curious as to what YOU eat too!
Another way to keeping your family on a good food budget is to go back to nature and serve water with meals. There is nothing wrong with that. My husband is lactose intolerant so when my 6 year old (then 4) asked to not have milk anymore with meals I was fine with it. And with that we just implemented it for the rest of the family -except the baby who needs the organic milk for brain development. We don't drink soda or rarely even juice. I did start buying organic juice boxes to put in my kids lunches b/c it was easier for them, but they also bring water bottles. Some days they drink the juice, other days they have the water. And a rule I have is they can't have an afternoon snack until they've drinken their water bottle from the morning. Its an easy way for me to note how much they've drank throughout the day. More often than not its just plain water - maybe water with lemon, or sparkling water from time to time when I get sick of the plain jane of it all. If we're being honest here I grew up drinking milk and soda everyday and didn't think anything of it b/c I was thin. I didn't realize what it could possibly be doing to my digestive system, let alone brain. There are studies out which say that soda changes our brain system and rewires "networks" within the brain just as drugs do. Seriously??! If thats the truth why would I ever feed it to my child. Yuck.
I believe in variety. I try not to give my kids the same breakfast two days in a row - switch it up. From cereal with banana, to whole grain waffles, toast with almond butter, etc. Changing it up keeps in interesting and you're not spending your money on the same things every week. If you eat enough of alot of different foods, no one food is going to affect you that poorly, nutritionally speaking
*. For example, if you focus on trying one new veggie a week (you can serve them raw with dip or hummus, grill them, saute them, roast them, etc.) and sticking to a healthier menu throughout the week, then when it comes to the weekend and you want to take a meal in from your favorite restaurant there is no guilty feeling because you're sharing it with the people you love. Ultimately that is what its all about!
Stick to a plan. I put a
meal calendar together for the month based on what meats I have on hand and what staples I have in the pantry. This then aids me in my grocery trips throughout the week to buy fresh fruits & veggies along with any herbs or dairy products I may need for a recipe or meal. People find this a bit overwhelming so start weekly. Take note of what you may have in your freezer or pantry and go from there. A meal can be as simple as pesto pasta with a fresh salad and fresh bread. Then maybe the next day you thaw the
salmon in your fridge and add lemon, salt & pepper and there you go! Side it with the leftover salad from the night before and maybe some brown rice from the pantry. It doesn't have to be complicated. It doesn't have to be fancy. But it should be providing your family with the best quality you have to offer.
Finally I will mention eating out with the family. We honestly don't do it much. More so because my kids either run around, eat too fast, too slow...you name it, but its also pricey. If you're trying to stick to a budget make your take out meals, in home. We had pizza growing up every Friday night and I love sticking to that tradition, but there is no need to go out for it or even buy a $15 pie from a delivery man. I buy dough from the market for a $1/ball and top it with our favorites - fresh basil, tomatoes, red pepper, pepperoni, etc.
Homemade Pizza a fun family tradition we've created within our family and its a much nicer memory than chasing my kids around a crowded, noisy restaurant. And at home...the wine is free!
A Few Ways to Save a Buck in a House Full of Hungry Kids
- Roast a whole chicken and use it throughout the week. Costco sells pre-roasted for around $6!
- Stretch a meal with a variety of beans, brown rice, and quinoa.They add nutrition and bulk to any meal without added costs.
- Your spice rack is your healthy friend and cheaper than marinades.
- Water is not boring, its essential. Pump it up with lemons, cucumbers, or even mint!
- Pepperidge Farm did not create snacks, Mother Nature did. An apple or banana is just fine.
- Organic is best, fresh is better, healthy is good. Utilize your local farmers market.
- The crockpot is an essential for any mom, especially one on a budget. Try homemade tacos!
- Fruit can be very pricey. Shop the deals and stick to varieties you know your family will eat so it doesn't go to waste.
- Add wild fish to your menu once a week. Costco sells frozen varieties!
- Watch the quantity your giving your kids. More often than not, its too much. Less waste saves money.
*Please note that food allergies are taken seriously and you must know your own family.
