There’s one question I get asked often when it comes to healthy eating and that is “how can my family eat healthy meals when I have no time to cook?”  I’m in the same boat as many of you, working full time, caring for children and their activities and taking care of many other household duties too.  There’s often very little time in the day to make it all happen so the key to success begins with one vital task…PREPARATION.

As many families are entering the Fall school season, with life often becoming more rhythmic (and busy!) now is a great time to make a plan for your meal preparation. Below are three resources with helpful tips for HOW to make meal preparation feasible, even if you’re short on time, and ensure that you’re making healthy choices that will serve you and your family! Enjoy!

• Tips For Pack And Go Lunches
• Breakfast Ideas To Start Your Morning Off Right!
• Smarten Up About Snacks

Starting your day off with breakfast is essential for a healthy life.

To start, here are just a few benefits of breakfast!

Research has shown us that people who eat a balanced breakfast (one high in fiber and protein):

• Are less likely to be obese
• Have lower cholesterol
• Have less insulin resistance
• Have more energy
• Experience less cravings
• Boost their short-term memory
• Consume more nutrients throughout the day
• Are more focused and productive at work and school

Breakfast is the most important meal of your day!

Your body longs for replenishment in the morning.  If you don’t provide it good food, your glycogen stores will deplete, you’ll start feeling sluggish mid-morning, probably crave a doughnut and be starving by the time lunch rolls around.

Take the challenge, and start each day with a nutrition-dense breakfast.  This means packing in lots of antioxidants, vitamins, minerals, and fiber by the way of good carbohydrates, protein and fat.  Think plant-based nutrition (leafy greens, beans, whole grains, vegetables and low-glycemic fruits), lean protein (eggs, turkey, chicken, fish) and good fat (olive oil, coconut oil, and avocado).

Good eating comes with planning and preparation.  The morning will go smoothly when breakfast ingredients are prepped and ready to be prepared for early nourishment.

Preparation Tips:

• Clean and chop all vegetables when you return home from the grocery store
• Clean your leafy greens and store with a paper towel to absorb moisture
• Sauté or roast vegetables ahead of time to quickly add to an egg scramble
• Have beans pre-cooked and ready to add to a breakfast burrito
• Purchase organic frozen berries for quick smoothie creations
• Have raw nuts on hand to add to your oats or creamy buckwheat
• Boil multiple eggs on Sunday so they’re ready as a to-go breakfast anytime
• Make your smoothie the night before and use a Blender Bottle to reconstitute in the morning

The key to good energy all day long is staying away from the sugary food options which often include breakfast cereal, pastries, bread, yogurt, and pre-packaged granola bars.  Opt for fresh ingredients to start your day.  Plan and prepare ahead of time so breakfast can be ready in 10 minutes or less.

Decide to make a change and commit to putting in the effort.  Take it one day at a time, and notice all the benefits from a nutrient-dense breakfast.   The quality of your food will make all the difference, so choose organic as often as possible and fill up on whole, fresh food.