How many times a week do you pop into the supermarket? Once, twice, three times, four times? A quick vox pop around the office found that the average person shops for food approximately 2.7 times per week. By the time that you drive there, park, walk up and down the isles and head home again at least 30 minutes has gone….that’s at least an hour a week that could be better spent doing something else such as going to the gym! I share my tips on why and how planning your meals in advance will improve your health as well as your hip pocket

Cooking for one…

Think about….
You’re young and single – living alone or in a share house, it doesn’t matter, the freedom you feel is palpable! Working, studying and/or travelling, this is the time where you learn the way of the world. It also means that you need to forage for yourself and cooking for one can be a challenge.

Be aware of…
It can be hard to plan your routine with the endless stream of invites to eat out. Socialising is an important part of life but try to plan ahead around your commitments. And remember toast or dry biscuits do not constitute dinner. Make sure that you are having some lean protein and vegetables daily.

Make sure you…
Have a few handy recipes that you can cook in bulk and freeze portions. It’s a huge time saver and will prevent you throwing away food. Needless to say it’ll also save you a lot of money when you don’t need to buy dinner every other night as you aren’t prepared. Sure-tried favourites include casseroles, lasagnes and tuna mornay, but why not try some mixed bean enchiladas as well?

My tips…
Organise a group of friends to provide a rotating cooking group. Have a home cooked dinner at the first person’s house on the first week, home-cooked dinner on the second person’s house on the second week and so on.

Cooking for a young family…

Think about….
Ask any mum with little ones how they are and the answer will be ‘tired’. Sleepless nights and running after little ones all day mean that making a decision about what to have for dinner can sometimes be the last straw.

Be aware of…
Just eating your children’s food! Many parents snack on their kids leftovers to fill the hole in their stomach. Try to find a time when your energy levels are a little higher than usual and use this time to plan your meals for the week. You’ll feel a lot more energetic if you are eating well.

Make sure you…
Delegate. When people offer to help, take them up on it! Rather than struggling through doing everything yourself, ask them to drop off a homemade casserole that you can pop in the freezer or help you out with your grocery shopping.

My tips…
When weaning your little ones, don’t give up when they spit out their food or turn their head – that’s just their way of saying ‘not today’ rather than ‘I’m never going to eat this again’. Research shows that we often need to be exposed to a new food an average of sixteen times, so keep encouraging your kids to try it again.

Cooking for 1+…

Think about…
Don’t know who’s going to even be home for dinner tonight? Having a family is a great time of life filled with cherished company, but also can mean that your time is stretched to breaking point between home, work, school pick ups, dance/music/sport lessons and catching up with family and friends on the weekends. Planning ahead can save you pulling your hair out when you get bombarded with questions of “what’s for dinner?”

Make sure you…
Plan for budget friendly family meals during the week as your time is precious. Time permitting, let your children have a say in planning the weekend meals and they may also be more inclined to come into the kitchen and help you make it!

Be aware of…
When members of your family have differing tastes preferences (typically a mortal fear of green vegetables), it can be easy to give in and cook meals with ‘optional vegetables’ that please everyone. By balancing your family meals with lean protein, low GI carbohydrates and lots of low starch vegetables, you are ensuring you look after your health as well as modelling healthy eating behaviours in front of your family.

My tips…
Whether you’re planning a family dinner or a kids menu, don’t forget to include a wide variety of vegetable or salad options. It can be a good idea to offer vegetables in as a snack with dip or to be a little but creative with your salad creations. Try your hand at different cuisines such as adding pomegranate seeds, lemon, yoghurt and paprika for a Moroccan inspired taste.

Cooking just for the two of you…

Think about….
So the children are all grown up, have moved out and it’s back to being just the two of you. You may also be considering or facing the reality of a lot more time on your hands with retirement. Catching up with friends, going for a hit of golf or looking after the veggie patch, or the grandkids may fill your days with all this time and freedom that you thought you’d have!

Make sure you…
Try not to nibble on poor quality snacks like chips and lollies throughout the day. Instead, plan to have smaller but still nutritious meals to match your appetite and activity levels. Things to try include nourishing foods such as smoothies, omelettes or even a can of baked beans on toast!

Be aware of….
As an experienced cook it may come as no surprise that you have developed a bit of a habit of cooking large family sized meals which nowadays are way too much just for you two.
Also, be mindful that as we age it is common for our appetite to change. Therefore you may also notice that you prefer to have smaller, more regular meals rather than three large meals.

My tips…
When grocery shopping, order meats at the deli in the correct portion sizes, instead of just purchasing it in the portions that it comes pre-packaged in. This will ensure that you are dishing up the correct portion sizes, as well as avoiding any wastage.