I read a really interesting article recently about the one thing that the healthiest, longest living communities in the world had in common – it was that they all cooked their own meals. No frozen dinners, jars of sauces or sachets of flavourings. They prepared a meal from scratch with whole food ingredients.


Certainly as we’ve moved away from preparing meals from real foods to assembling meals from processed or pre-packaged ingredients or ordering take-ways, the rates of diet related illness has also risen.


But, I do understand that in our culture, asking people to cook every meal, from scratch is just not realistic. So I thought I’d share some of my tips for saving time in the kitchen, planning ahead for a pear-shaped day and choosing healthy options when eating out.


  1. It is really important to have a routine in place for stocking your cupboards with core ingredients. So I personally shop for the bulk of my fresh produce once a week at my local farmers market and once a fortnight I stock up on dry stores and toiletries/cleaning products at the supermarket. This routine ensures I have everything I need to feed my family well. For further inspiration for stocking your pantry well, check out the free healthy pantry list at www.wellnourished.com.au.
  2. When you spend time preparing a meal, always cook more than you need. Doubling-up only takes only a few more minutes, but you will end up with enough for another meal or at least extras to pack a decent lunch the next day.
  3. Even when I bake, I often double the recipe and for example, make two cakes or slices that I portion and freeze. I generally pack these into my kids lunches from frozen.
  4. Stock-up your freezer with the left overs (perfect preparation for a future pear-shaped day).
  5. Take-out for me is always either a good quality pizza, Japanese, Thai or Indian. Instead of eating ‘fast food’, phone ahead to order a decent meal.
  6. Please do your best to avoid ‘kids’ meals when dining out. Most kids meals are just horrendous. Personally, I have always skipped the kids menu and halved-up an adults meal, or I order them an entree. When they were really young, we just shared food from our own plate (also a great way to extend their own palate for real foods).


Eating well is more about habit than will power – it is not a ‘diet’ rather a lifestyle.


For more free, family friendly recipes and healthy inspiration, visit www.wellnourished.com.au.


Well Nourished

Well Nourished  

Founded by Georgia, a mum, cookbook author, naturopath with 19 years experience and the creator of The Well Nourished Lunch Box Challenge, Well Nourished delivers wholesome, easy-to-follow recipes targeted to busy families. Readers flock to Well Nourished for inspiring health advice and free, nourishing, family friendly recipes. // www.wellnourished.com.au