Q&A – Planning & Shopping
The Feeding Your Kids Foundation operates an international program to teach parents how to feed their children healthier and teach their children to have a healthier attitude toward food. It is entirely free to parents everywhere in the world. The program will help you, day by day over time, to build the skills you and your child need. Here are a few questions that are covered step by step in the program:
Q&A - How Do I Plan and Shop for Healthier Family Meals?
Successful meal planning is the foundation of feeding your family healthier food while managing time, budget, and varying preferences. Planning helps prevent the “5 o’clock crisis” of wondering what’s for dinner and helps you control what food is available at home rather than relying on whatever is most convenient in the moment.
How Do I Start Meal Planning With Picky Eaters?
Begin with what your family already eats and gradually improve it:
- Write down 7 dinners you currently serve regularly (including takeout)
- Plan these same meals for the following week
- Make one small improvement to each meal over time
- Build your planning skills before attempting major dietary changes
The “building blocks” approach:
- Protein: Chicken, beef, fish, beans, tofu, eggs
- Carbohydrates: Rice, pasta, bread, potatoes, quinoa
- Vegetables: Fresh, frozen, or minimally processed options
- Combine different blocks to create varied meals from familiar ingredients
Sample building block combinations:
- Chicken + rice + steamed broccoli = balanced dinner
- Ground beef + pasta + tomato sauce with added vegetables = upgraded spaghetti
- Beans + tortillas + vegetables = nutritious burrito night
- Fish + potatoes + green salad = simple, complete meal
What Should I Look for on Food Labels?
Priority label-reading focus areas:
- Ingredient order matters:
- Ingredients are listed by quantity (highest first)
- Choose products where whole foods appear first
- Avoid items where sugar appears in multiple forms throughout the list
- Sugar identification:
Sugar hides under many names: glucose, fructose, sucrose, high fructose corn syrup, rice syrup, fruit juice concentrate, honey, agave, maple syrup
- Add up all sugar-related ingredients to understand total sugar content
- A good rule: if you wouldn’t add 5 teaspoons of sugar to a food yourself, reconsider buying the processed version
- Fat quality assessment:
- Avoid trans fats (hydrogenated oils) completely
- Choose products with recognizable fats (olive oil, butter, nuts)
- Note that “0g trans fat” labels can still contain up to 0.5g per serving
- Additives and preservatives:
- Fewer ingredients generally indicates less processing
- Choose products with ingredients you recognize and could purchase separately
- Unspecified “spices and flavors” can hide problematic additives
- Serving size reality check:
- Many packages contain 2-3 servings but appear to be single-serving sizes
- Calculate nutrition information based on how much your family actually consumes
How Do I Shop Healthy on a Budget?
Strategic shopping approaches:
Plan before you shop:
- Create detailed shopping lists based on planned meals
- Check what you already have at home before shopping
- Plan meals around sales and seasonal produce
- Consider batch cooking to use ingredients efficiently
Budget-friendly healthy choices:
- Proteins: Eggs, dried beans/lentils, canned fish, whole chickens (vs. pre-cut pieces)
- Produce: Frozen vegetables (just as nutritious as fresh), seasonal fruits, root vegetables
- Grains: Bulk rice, oats, dried pasta, whole grain breads on sale
- Pantry staples: Olive oil, vinegars, herbs and spices bought in bulk
Shopping strategies that save money:
- Shop the perimeter first (fresh foods) before going to processed food aisles
- Buy generic/store brands for basic ingredients
- Purchase ingredients rather than pre-made meals
- Use frozen and canned options for out-of-season produce
Avoid budget traps:
- Don’t shop when hungry
- Stick to your planned list rather than impulse buying
- Compare unit prices rather than package prices
- Consider whether “convenient” foods are worth the price premium
What Pantry Staples Should I Upgrade First?
Highest impact upgrades:
- Bread and grain products:
- Switch from enriched wheat flour to whole grain options
- Look for breads with seeds, nuts, or multiple grains
- Choose products with fewer preservatives and no high fructose corn syrup
- Breakfast cereals:
- Upgrade to options with less than 6g sugar per serving
- Ensure 3g or more fiber per serving
- Eliminate artificial colors and sweeteners
- Mix healthier options with current favorites to ease transition
- Cooking oils and condiments:
- Choose olive oil, avocado oil, or coconut oil over vegetable/canola oils
- Select condiments without high fructose corn syrup
- Make salad dressings from simple ingredients when possible
- Snack foods:
- Replace regular crackers with whole grain versions
- Choose nut butters with only nuts (and salt) as ingredients
- Select plain yogurt and add your own fruit rather than pre-sweetened versions
- Pantry proteins:
- Stock canned beans, lentils, and fish for quick meal additions
- Choose organic or grass-fed options when budget allows
- Keep eggs on hand as versatile, affordable protein
How Do I Meal Plan for Different Family Preferences?
Strategies for varied tastes and dietary needs:
The “base meal + modifications” approach:
- Prepare one main dish with customizable elements
- Example: Taco bar with various proteins, vegetables, and toppings
- Everyone eats the same basic components but assembles according to preference
Age-appropriate modifications:
- Serve the same food with different textures (pureed vs. chunky for toddlers)
- Adjust seasonings gradually rather than excluding children from family meals
- Cut foods into age-appropriate sizes while maintaining the same basic meal
Accommodating dietary restrictions:
- Build meals around naturally inclusive foods (rice bowls, salads, soups)
- Keep restriction-friendly substitutes on hand
- Teach children with restrictions to advocate for their needs appropriately
- Communicate dietary needs clearly when planning group meals
How Do I Use Leftovers Effectively?
Strategic leftover planning:
“Stretching” meals across multiple days:
- Day 1: Roasted chicken with vegetables
- Day 2: Chicken salad sandwiches with leftover chicken
- Day 3: Chicken soup made from the bones and remaining meat
Ingredient transformation:
- Cooked rice becomes fried rice, stuffed peppers, or soup addition
- Roasted vegetables become pasta sauce, omelet filling, or grain bowl toppings
- Extra beans become salad protein, soup base, or burrito filling
Batch cooking strategies:
- Double recipes and freeze half for busy weeks
- Cook grains and proteins in large batches for use throughout the week
- Prepare vegetable components that can be used in multiple meals
Leftover safety and appeal:
- Store leftovers promptly and reheat thoroughly
- Transform leftovers into “new” meals rather than serving identical repeats
- Use leftovers within 3-4 days for best quality and safety
How Long Does It Take to Establish Meal Planning Routines?
Timeline for developing planning skills:
Week 1-2: Focus on writing down current eating patterns and creating basic shopping lists
Week 3-4: Begin planning 3-4 meals in advance and shopping with specific lists
Month 2: Expand to planning full weeks and incorporating leftover strategies
Month 3+: Develop repertoire of flexible meal ideas and efficient shopping routines
Signs of successful meal planning:
- Reduced daily stress about “what’s for dinner”
- Fewer emergency takeout orders
- Better utilization of groceries with less food waste
- Family members begin contributing meal ideas and requests
- Increased willingness to try new foods because of better planning and preparation
Troubleshooting common planning challenges:
- Schedule disruptions: Build flexibility into plans with quick-cooking backup options
- Changing preferences: Involve family members in meal selection and feedback
- Budget constraints: Focus on simple, ingredient-based meals rather than complex recipes
- Time limitations: Batch cooking and prep-ahead strategies become essential skills
The Feeding Your Kids program recognizes that meal planning is a skill that improves with practice. Start simple, build consistency, then gradually expand your planning strategies as the routine becomes more natural and your family’s preferences become clearer.