7 Healthy Foods to Introduce to Your Family Meals


The health and wellbeing of your family is always a top priority, but sometimes it isn’t always easy to maintain a healthy lifestyle at home. Whether you’re struggling to find the time to cook a wholesome meal, to get out and exercise, or even to find some time for yourself to switch off and relax, balancing family life, work, and other commitments can get in the way. However, this doesn’t mean you can’t still use quality ingredients to rustle up some quick, tasty meals that everyone will enjoy, no matter how hectic life can get. Below are seven very healthy foods you should introduce to your family’s daily diet to make sure everyone is getting what they need.

healthy family eating plan

1. Fish

Fish is a great alternative to meat and can produce lighter, healthier meals. Tinned tuna can be used for sandwiches or in pasta bakes; or a big, juicy tuna steak can be part of a delicious salad or served with some boiled potatoes and vegetables. Salmon is another great fish to introduce to your family’s mealtimes, and is full of omega-3 as well as being a great source of protein. If you don’t want to waste any part of the salmon fillet, fry the skin to make it crispy and enjoyable to eat. Is salmon skin good for you? Yes, it carries the same health benefits as the meatier part of the fish, so it’s up to you whether or not you want to eat it, as some people prefer not to!

2. Leafy Greens

Spinach, collard greens, and kale are all great examples of leafy greens that can provide your family with a lot of minerals and vitamins as part of their diet. Some kids might be fussy about eating greens, but there are many ways you can cook them to make them taste delicious and appear more appetizing. They’re a great source of fiber and as they’re low in calories, they can help to tackle weight gain and obesity, as well as being good for your heart and blood pressure.

3. Fruits

Swapping sugary snacks for fruits is a much healthier alternative and with many different kinds to choose from, finding one your kids will love shouldn’t be a problem. Citrus fruits including oranges, lemons, and grapefruit are full of vitamin C to help boost the immune system, and apples can help to lower the risk of diabetes and heart disease. Fruits can make great additions to a healthy breakfast, or swap out your usual after-dinner dessert for a refreshing fruit salad.

4. Oats and Whole Grains

These are also foods that are wonderful for your heart, are good sources of fiber and protein, and also contain B vitamins. Swapping white bread for a loaf made from whole grains is a good place to start making a healthier change at home, and finding wholegrain cereals or making oatmeal for breakfast more often will be beneficial for everyone at home. 


5. Lean Meats

Choosing to cook with leaner cuts of meat will help to reduce your family’s calorie intake while still providing plenty of protein. Chicken or turkey breast is a good example of this—just make sure you remove the skin to get the right health benefits. Pork chops with the fat cut off are just as good, and the same goes for steaks. Most packaged meat will state whether or not it’s from a leaner cut, so keep an eye out for these the next time you go to the grocery store.

6. Nuts and Seeds

You might stock up on salted nuts for snacks at home, but if you want to make a healthier change swap them out for plain ones instead. Almonds, walnuts, and cashews all make delicious snacks and can also be used in a variety of recipes to add some crunch. Chia and flaxseeds are also good ingredients to have stored in your pantry, and you can sprinkle them over your oatmeal in the morning for a health kick.

7. Eggs

Finally, good old-fashioned eggs are kitchen staples and are excellent sources of protein. They also contain selenium, vitamin D, and vitamin B6 and B-12. They are perfect poached, boiled, or scrambled as part of a healthy breakfast that is warming and delicious. They can also be used in ramen dishes or salads to add some protein as an alternative to meat. 

There are plenty of delicious foods and recipes you can try at home to keep your family happy and healthy. If you want to try and move your family toward a healthier lifestyle, think about how you can use the ingredients listed above in your next family meal and cook up a dish that everyone will love.