Q&A – How to cook healthily for the whole family

Question:
I’m a mother of three (ages 5, 3 and 6 months) with an Ironman husband and I’m finding it tricky to cook meals for the whole family. I’m so unsure what my husband needs to eat and how to turn it into food for the kids and me too.

Nettie Stow, New Zealand

Answer:

Food that’s nutritious, tasty and the perfect fuel for your “Ironman” husband really is no different to that for you, or the children (bar your 6-month old!). The only change you’ll need to make is regarding quantity, and possibly to presentation, in order to make it more child-friendly. Once you have a basic understanding of the 3 major food groups and their associated foods, and understand the role they play in health and sports performance, you’ll feel confident in preparing family meals. Some forethought and planning is necessary, and while I appreciate you’re a busy mother, planning and preparation makes cooking less stressful, and in turn more enjoyable!

Carbohydrate is the all-important fuelling nutrient for all of you. The main carbohydrate foods include grains (use and cook “true” wholegrains and “seed” grains as much as possible such as wholegrain rice, quinoa, wild rice, buckwheat), fruits and vegetables, and to a lesser extent beans and pulses. Build at least ¾ of meals around carbohydrate foods. For example, a portion of rice (large for your husband and small for the kids), together with 2-3 vegetables would make up ¾ of the meal. The “final” ¼ would be a protein food such as fish, eggs, tofu, lentils or beans, or a mixture of green vegetables and seeds. Vary your cooking methods with stir-frying, steaming, grilling and baking. Use natural flavours such as fresh herbs, cider or balsamic vinegar, healthy seed or nut oils, lemon juice, honey, garlic, ginger and other spices, Tamari or soy sauce. Remember that protein is the “building and repairing” nutrient, so vital for your husband’s continual muscle repair and regeneration, and for the children’s fast and continuous growth. The essential fats in the diet occur naturally in foods such as oily fish, avocado, or nuts and seeds – so bring those into the diet too. 

Try making homemade mueslis, mixing plain oats, raisins, a variety of seeds, chopped dried figs, and some crushed pecans or walnuts. Make “fruity porridges” in winter, adding chopped fruits to cooked oats, or fresh fruit salads with yogurt. Make big salads at lunchtimes or homemade soups with fresh wholegrain breads or baked potatoes. In the evenings try a chicken and vegetable stir-fry with plenty of rice or noodles, and serve “oriental-style”!

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