My husband and I have launched five children from our nest. I wish I knew then what I know now about what they needed to know to successfully feed themselves after they flew off. While I gave my children many opportunities to bake, cook, and even plan an occasional meal with me, I didn’t really give them enough practice to be skilled at the process so they could be confident on their own. Good nutrition comes from meal planning, shopping, and cooking for themselves.

Personal Story

I gained ten pounds my first semester in college. There were so many food options in the cafeteria! There were many yummy meals, snacks, and dessert. Ice cream was available at every meal! I wasn’t careful with my choices and I found myself heavier than I had ever been when I went home at Thanksgiving.

Meal Planning

Whether a young person is eating in a college cafeteria or cooking for themselves in an apartment, the first step in having good nutrition is planning.

• Healthy eating comes from choosing a variety of proteins, vegetables, fruit, dairy (or dairy substitutes), whole grains, and healthy fats every day.
• Make a meal plan or choose foods in the cafeteria that incorporate each of the food groups every day.
• Note when there are activities that require a portable meal or snack and prepare it ahead of time. Try eating every 3-5 hours to keep blood sugars level.
• Plan the week’s menu before shopping, keeping your budget in mind. This is important for those eating in the cafeteria as well as the ones eating in their apartment.
• If preparing your own food or snacks, create a grocery list and take it to the store.

Shopping

Choose the healthiest, most affordable food available.

• When shopping, look at the dates on the packaging and get the freshest food and consider when the meal will be prepared and served.
• Avoid impulse items that can blow your budget and your plan for nutritious eating.
• Cafeteria eaters also need to look for food freshness and avoid impulse eating, especially sweets.

Cooking

Cooking is one of the fun parts of the process. Setting aside a day for food prep is well worth the effort, whether making all your own food or just snacks for the week.

• Prepare veggies for the week. Wash, cut veggies, and bag some for a quick, portable snack.
• Make ahead several individual salad servings to use as dinner sides or, with added protein, a main dish salad.
• Prep meat main dishes for cooking or cook up the meats and have them ready to warm for dinner.
• Bake muffins or a dessert to go with your meal or put in your lunch.
• Assemble portable lunches for the week on prep day in baggies or containers.

Action

It’s helpful to have choices when coming home from classes or work and not have to ask, “What’s for dinner?” Plan a food prep day soon and enjoy eating the rewards of your efforts.

May God bless your healthful endeavors!

Joni

P.S. How do you do meal prep?