Use the USDA MyPlate as a guide. This simple plate model is something I use every time I make any meal and I hope it becomes a helpful tool for you too! Aiming to include all 5 food groups at meals helps your child to meet their nutritional goals.
Before you start making your menu, I recommend to take a step back and focus on the fundamental components of what makes a balanced meal and then use that as a spring board for creating a menu. This will make planning out meals for your family much easier because it will take the process from random to predictable.
I recommend to have a little planning session with your family! Talk about the five food groups and their favorite foods in each category. Yes, I am sure you already know the answers to these questions, but if your kiddo is helping in the planning process it will help to increase food acceptance at meal times. Keep the conversation positive and remind them that you are only asking for their favorites, not a list of what they do not like. If you have more than one child, the terminology “Don’t Yuck on my yum” might come in handy for you. It is a phrase that we use at my house. In other words, encourage your children to avoid negative comments about foods other people enjoy.
Practical Ideas:
- It all starts at the grocery store! Use the plate method to inspire your grocery shopping list.
- Hang the list in the pantry or save in your notes app for quick reference. This list will come in when you are needing ideas.
- Keep frozen or canned fruits and vegetables in stock to help you to serve balanced meals, even when you are running low on fresh produce.