In today’s society, many parents often experience time pressures on a daily basis.  In addition to busy work lives, children are involved in extra-curricular activities and families spend less time preparing and eating meals together at home.  As a result, families are turning to more convenient food choices like frozen pre-packaged meals, “drive-thrus”, and restaurant dining.

However, despite their conveniences, many of these food choices tend to be higher in fat, salt, sugar, or calories, all of which can increase the risk of many chronic diseases, such as cardiovascular disease, diabetes, and obesity.

Our lives are very different from what they were 100 years ago, according to Bowers who reported in 2000 that women typically spent about 6 hours per day preparing meals. Our lives are radically different in 2007, according to a survey by Dietitians of Canada, in which more than 50% of respondents spend 15 to 30 minutes preparing dinner on a work night.  While most of us enjoy preparing meals, we still seek ways to avoid cooking due to challenging schedules.  

The good news is that families who prepare and eat meals together at home tend to have higher intakes of vegetables, fruit, and fibre, and lower intakes of fat according to research published in 2003 by Neumark-Sztainer.  In addition, Fulkerson reported in 2006 that eating together has a positive impact on family communication.

Homemade meals can be easy and delicious. Here are some tips:

• Take time to plan meals ahead.  No one likes to do this but half the frustration is deciding what to make for dinner after a long day at work. Spending a little time planning can lead to big savings in time and money, and provides many health benefits. 
• Use websites or cookbooks for easy recipes and ideas.
• Make ‘planned extras'.  Whenever you cook, prepare extras on purpose and use for another meal or for lunches.
• Big-batch cooking can be done on your days off and refrigerated or frozen for later use.
• Use a slow cooker to safely and easily cook meals while you’re at work.   
• Use healthy convenience foods, such as frozen vegetables and fruit, and canned beans.
• Get the kids involved to make your mealtime easier.  Have them set the table, tear the greens for a salad, or measure out ingredients.  This can teach children many important life skills.

Written by Heather Stiles, RD as published in the Windsor Star, March 2007.