Nutrition for Families • free nutrition plan

This is the nutrition plan we wrote for our clients for the week beginning 1 March 2021

We update this free nutrition plan every few months so you can get an idea of how we follow the seasons. Alongside the plan, clients get client-exclusive Food for thought blog posts – articles written to help clients reach their goals and broaden their nutrition knowledge and more. We discuss these in The Hive, our members-only group on Facebook.

Breakfast

Adults can eat later in the morning if they wish, children always need breakfast before school.

Notes:
Put a jug of iced water on the table with all meals.
Children can also have milk with a meal.
Go for good bread, such as sourdough or bread with as few additives as you can find.


Lunch

Always with 1-2 pieces of fruit. Add bread if not stated and you would like some.

Notes:
Get outdoors together whenever you can. Walk to school, walk as a family, keep that garden table out for as long as you can!

Rumbles

Notes:
Children generally need smaller more frequent meals, whereas adults are good on three meals day (especially toddlers and infants).


Puddings

Nuush recommends a lovely pudding once a week

Notes:
Puds are best when you eat a bit earlier, like on a Sunday when you can have a roast at lunchtime, a nice pudding then a walk in the woods together.


Children’s tea

Serve with vegetables or salad. Let children help themselves to food if possible.

Notes:
Get the children involved in choosing the week’s menu, that way they’ll have some investment.
Write the week’s menu up on a blackboard, like a restaurant at home!


Really quick tea

For those rushed evenings that we all have!

Notes:
You can always pimp a bought pizza by adding extra veggies and some good mozzarella.
Don’t struggle alone – make it a team effort, someone lays the table, someone cooks someone clears away and someone empties the dishwasher (the someone is not you every time :-))

Family dinners

Serve with vegetables or salad. It’s good to put the veggies and salad in serving bowls so children can get curious and help themselves.

Notes:
If you have a table eat around it together, with no screens.
Try to eat with everyone there rather than staggering meals for children and adults.
Try a thing where everyone says something nice that happened to them that day.


Gourmet

Slightly less ‘family’!

Notes:
You can always get the children involved in cooking more unusual things – that’s a great way to develop their tastes.
Maybe try one gourmet option for everyone’s dinner once a week.