Do you want to learn an easy way to prepare a one week menu for your family?

For as long as we have been aware of the obesity epidemic in our country, we have been told what not to eat. Experts give various advice about calorie counting, about fat content of the diet and what we should avoid eating. In the end this information creates confusing results to the young parents struggling to provide the best meals for their children. I know this because the parents in my pediatric practice tell me; they also share with me their frustration about conflicting or partial information and the fact that they don’t know how to prepare healthy food.

Rather than going over what not to do,  I want to focus on telling my patients what to do in a simple menu, “from scratch”, that is easy to follow and full of detailed explanations about how to cook simply and naturally. Young parents today understand that “natural” foods are the way to go. This menu includes ingredients that are “natural,” that is, the way they come from nature. Learning to cook this way eliminates preservatives, colorants and chemicals that add nothing to nutrition; at the same time it creates traditions and encourages family togetherness and cooperation.

Dr. K’s Weekly Meal Plan for a Family of Four

This meal plan is not a diet. It is a menu made “from scratch”:

I’ve created a week of healthy recipes that you can easily prepare for your family. It is intended for families who want to remain healthy, but it is also suitable for those with health issues. Most adults know what they can and cannot eat if they have a health condition such as Diabetes, high blood pressure or high cholesterol. Check with your doctor if you have any questions.

People with Diabetes are particularly sensitive when eating an unbalanced meal; they rapidly see the impact in their sugar readings. This menu plan takes into consideration a balance of nutrients. If your Diabetes is severe or out of control, this plan may not be for you. Always follow your doctor’s advice and check with your health care professional before changing any eating habits if you are not healthy.

Quality: Pay Attention fo the Quality of the Food You Choose

Ever since fire was discovered, humankind has cooked food. Cooked vegetables, for example, are easier to digest than raw ones. And, from the very beginning of history, civilizations added oils to food, to enhance flavor and to aid in the cooking process. We now know that cultures using olive oil as the only source of fat have a decreased incidence of cardiovascular disorders. This is obvious when we compare Mediterranean diets with the way of cooking of other cultures. It is also a fact that children acquire their eating habits in the home, from their parents. For all these reasons I promote cooking at home, using fresh ingredients and minimizing canned products, chemicals and additives as a way to improve and maintain health. I recommend olive oil for food preparations, salads and desserts.

Some of the dishes include ingredients that most people may not be familiar with, such as Saffron or Spanish Pimenton. I am not trying to be difficult or exotic; I simply learned to cook this way and those two ingredients are essential in a Mediterranean style meal. Remember, I am not a chef; I am a mother, a wife and a doctor. I go through the same struggles you encounter on a daily basis. I learned what I know from my mother, who learned from her mother. Because of my medical training I enjoy putting together ingredients I know are healthy and I always have fun in the process. Through the years I can see my efforts are not wasted; I see my two adult kids enjoying and choosing healthy foods while I continue to struggle with a teenager. As you go along you will be able to introduce your own variations to a meal. That is how traditions are created. Think about your kids coming home and asking you to prepare that special soup or meat they enjoy. Later, it will be your grandkids requesting your specialties. And throughout it all, you are supposed to have fun. Meal preparation should be a creative and relaxing time of the day you can share with your family.

I must tell you that Spanish Pimenton adds a special taste to any dish. It can be used in sauces, with meats or fish. Saffron gives a unique aroma to rice and fish dishes. In ancient times it was widely used by Mediterranean cultures, not only in the kitchen, but also in perfumes and as a tonic, with medicinal properties. I just can’t imagine my kitchen without Pimenton, Saffron, Garlic or Parsley.

I suggest drinking water or milk with meals. Since children need three servings of calcium-containing food per day, I advise to serve milk with the meals and water in- between meals. A lot of the dishes already contain cheese, and milk products are also included in breakfast and snacks, giving more flexibility when it comes to choosing what to drink with the meals. The grocery list doesn’t indicate how much milk to buy for the week because every family is different– and by now you already know how much you family consumes. Some prefer soymilk; others choose rice milk, milk with acidophilus, low fat, 2%, nonfat. It doesn’t really matter. Small children don’t need to follow a fat-free diet if they are healthy and whole milk is a valid option. Some parents tell me they prefer to buy only one kind of milk for the entire family; if they all enjoy low-fat milk, then low fat it is.

Quantity: Eat Small Portions

Notice that I don’t mention portion size when I describe the meals. That part is up to you. If your children or spouse tend to overeat, serve their meal restaurant-style, where you decide what is appropriate and place it in front of them. If they are still hungry at the end of the meal, you may allow them to eat more fruit or another serving of salad. But most overeaters do so in between meals. Plan your meals and feed your family at the table only. Don’t allow children to eat while they are watching TV or at the computer.

Sodas, juice and chips are a source of empty calories and extra pounds that are difficult to eliminate. Don’t buy soda, juice or chips. If they don’t see that kind of food in the house they won’t learn to crave it later on. Deal with the picky eater the same way; present the food and encourage eating without fighting or stress. When children are not given options they eventually learn to enjoy good food. We are all a little different when it comes to the amount of food we need for subsistence. Some children do not need as much quantity due to their particular body type as we may think, so feeding them only what they love is not the solution. They will eat the same quantity at the end of the day no matter what they are fed, therefore, help them to learn to enjoy variety in their food choices. Families with very small children may have daily leftovers and may only need to cook every other day. Toddlers may eat only one of the foods offered for dinner instead; this is perfectly appropriate and food will be available for the next day.

Timing: Schedule Your Meals

I think I am one of the busiest people on earth. Having a full-time pediatric practice and three children gives you an idea about that. I can assure you it is possible to organize your day in a way that allows time for meal preparation. For me, Sunday is the ideal day for grocery shopping; therefore I am going to assume it is helpful for you as well. If you have the help of a spouse who can share the shopping experience with you it becomes fun, as you can help each other or even cooperate in the kitchen cooking together. Older children can be a big help as well. Although I made this menu with the working family in mind, it helps stay-at-home parents as well, giving them a roadmap to follow and taking away the “what am I going to cook tomorrow?” question.

Most of us eat breakfast and dinner at home. American families eat out for lunch during the week; parents grab something close to work and kids eat at school. For that reason, I include suggestions for breakfast and dinner only, adding an afternoon and after school snack for children. When families send lunch to school, it usually consists of a sandwich and some fruit or yogurt. Children who eat school lunches are allowed choices (which I believe is a mistake) and we have little control over what they select. But if children learn to eat well-balanced meals at home, they will make better choices at the school’s cafeteria and eventually, when they become adults in charge of all their meals, they will continue to make healthy choices. After all, this is the goal: to expose children to a variety of good food early on in order to prepare them for an adult life of options.

Download Dr. K’s Healthy Weekly Menu & Grocery List

When you look at your grocery cart on Sunday afternoon you may notice a big difference when compared to fellow shoppers. Yours is going to be loaded with fresh produce, while most people buy canned or prepared foods. That is a good thing.

I have parents commenting on the price of the grocery list when you choose to cook fresh at home. I don’t think there is a big difference; those who eat unhealthy food tend to eat a lot of it, making meals more expensive, anyway. It is better to eat small portions of good food that to load up on junk. The financial benefit of healthy food translates into a stronger immune system, which requires fewer trips to the doctor. This is especially important for kids; their immune system is developing, their brains are growing and they are acquiring habits that are going to follow them for the rest of their life. After all, we are what we eat. Think about it next time you look at your grocery cart.

About Dr. Marta Katalenas M.D.

Dr. Marta Katalenas is a Board Certified Pediatrician and owns the Pediatric Center of Round Rock located in Round Rock, Texas. Dr. Katalenas is a professional speaker and is available to speak on childhood obesity and healthy eating topics. She is also the author of the upcoming book "From Scratch", a guide to healthy cooking and eating for busy families.