Nutrient-Dense Foods

Rainbow Fruits and Vegetables

From purple cabbage to bananas, using a versatile range of fruits and vegetables is wise in expanding on the nutritional benefits each fruit and vegetable singularly provides. Vegetables are, even though infamously hated by children, incredibly important for nutritional purposes as they are rich in vitamins, like Vitamin A and Vitamin C, and minerals. Many a person has heard the words, “Eat your leafy greens!”. That’s because leafy greens are high in iron, magnesium, and zinc—all very important nutrients the body needs to empower a healthy immune system.

Fruits are high in vitamins, like Vitamin C and Vitamin A, and antioxidants that fend off free radicals (that cause cancer) in the body.

Examples of Nutrient-Dense Vegetables:

• Broccoli
• Brussel Sprouts
• Bell Peppers
• Cabbage
• Asparagus
• Sweet Potatoes
• Bok Choy
• Spinach
• Kale

Lean Protein

Vegan, vegetarian, omnivore, or pescatarian, there are plenty of sources of high protein foods for each and every diet. Lean proteins, especially, are encouraged as they contain less fat and more nutrients and micronutrients. This can benefit skin, blood, bones, nails, muscles, and hair. 

Lean proteins include:

• Plain Greek Yogurt
• White Fish
• Beans
• Peas
• Lentils
• Skinless Poultry (White Meat)
• Low-Fat Cottage Cheese
• Tofu
• Lean Beef
• Peanut Butter Powder
• Low-Fat Milk
• Pork Loin
• Egg Whites
• Shrimp 
• Bison (Buffalo)
• Salmon

Tips For Family Meal-Planning

Serve An Array of Healthy Options

No one likes eating the same things over and over again. Sure, some people can have that method last for a while, but eventually the food gets bland and the tastebuds crave something new. That’s why meal planning an array of healthy food options, rather than the same chicken, broccoli, and rice setup, is a great way to make eating interesting instead of a chore.

Meal Prep 

Meal prepping is great for busy individuals, parents, and just about everyone! By setting aside time—many choose Sunday to start the week off strong—-to plan out the upcoming week’s meals you not only save money but also prevent a buttload of stress.

It is recommended to meal prep meals that make large serving sizes as this can make leftovers and save time and energy from making a few nights’ worth of dinner. 

Get The Kids Involved

Teach your children healthy habits and tools by getting them involved in meal planning! This sets your kids up for success as they learn to not only cook but to organize and enjoy the rewards of making their food. It creates a healthy bonding space with you and your children, making the time spent meal planning completely worth it. 

Family Meal Time 

It has been proven that children are more likely to eat vegetables, fruits, and grains (so healthy foods) when they take part in regular family mealtime. This time should be used, as a parent, to be a role model in showing children that eating healthy foods is not painful or a chore, and should be considered a blessing as it heals and benefits the body. 

How To Get Started 

Viridity Co Holistic Yoga + Wellness Studio

At Viridity Co Holistic Yoga + Wellness Studio, you can take the necessary steps and lifestyle changes needed in order to approach a healthier and happier you. Viridity Co. offers private or group sessions with their Holistic Health Coaches. These sessions are meant to identify and take integrative steps to create positive change in your life. As a wellness mentor and support system, Viridity Co.’s mission is to support the creation of an overall healthier lifestyle, individualized to each client. Recommendations and guidance are specific to each client’s life, body, and needs, as the Holistic Health Coaches can guide parents into creating successful meal plans that they and their children enjoy!  

Here at Viridity Co., you’ll quickly learn, under the guidance of their Holistic Health Coaches, that not only is food medicine but will be guided and shown that there should be freedom with eating in order to create a balanced diet. You’ll not only feel better and love the skin you’re in, but steadily improve self-confidence with each loving step designed to approach root issues affecting your current lifestyle that causes stress, anxiety, and poor mental health.

Improve your sleeping habits, mental health, eating habits, and overall lifestyle with Viridity Co.’s Holistic Health Coaches today by setting up your first appointment! 

Life can be incredibly stressful and many times feel like too much. Setting aside time to create meal plans, when you don’t know where and how to start, can be tough. That’s why Viridity Co.’s Holistic Health Coaches are here to guide you in a manner that will ease you, and your family, into a healthier and happier version. 

We hope this article encourages you in some way to consider setting up an appointment with Viridity Co. to start making necessary holistic lifestyle changes in your and your family’s life. Share this article with a friend, family member, or coworker to spread the word on “Tips for Family Meal Planning (Ways to Get Nutrient-Dense Meals for Parents and Kids)”!