Everyone wants their kids to get the right “fuel” to stay healthy and energized as the hectic fall schedule hits – but it’s easier said than done. In the rush of school, sports, music and other activities, mindful meal prep can understandably fall by the wayside.

Consequently, we often reach for what’s easier, which is typically not the healthiest.

“When you find yourself throwing meals together, it can lead to eating more processed foods that lack nutritional value,” says Greater Midland Personal Trainer and Certified Nutritionist Colleen Gray. “You can start to feel like you’re losing control of what your family is eating each week.”

The solution, Colleen says, is to plan ahead, allowing you to choose nutritious items while removing the stress of last-minute meal assembly. Whether that means preparing meals you can simply pull out of the refrigerator, or having a daily schedule and all the items you need ready to go, creating a plan for the week carries many health benefits – both physical and mental.

Here are a few simple strategies to make meal planning a regular part of your family’s routine:

Set a specific day and time each week for meal planning, so you stick to it
Treat meal planning like any other appointment on your calendar. Choosing a consistent day and time, whether it’s Sunday afternoon or Monday evening, turns planning into a habit rather than an afterthought, making it far less likely to get pushed aside when the week gets busy. Colleen notes that a simple, hand-written planning page, which you can complete and stick to your refrigerator (and snap a picture to store in your phone), provides the structure you need to simplify your shopping and preparation.

Download a basic meal planning page here (PDF) to try yourself for the next week.

Get your kids directly involved in choosing (and even prepping) food
Kids are more likely to eat and enjoy meals they have a hand in creating. Letting them pick a vegetable at the store or help wash and prepare ingredients builds excitement around healthy eating and teaches valuable skills along the way. “Make the kids part of that planning process,” Colleen says. “Instead of ‘throwing’ food at them all week, tell them: ‘let’s go to the store, figure out what you like, and make the school year great by working together on it.’”

Build meals and snacks around whole foods as much as possible
Prioritizing whole foods like fruits, vegetables, lean proteins and whole grains ensures your family gets the nutrients they need to power through busy days. Starting with these staples as your foundation makes it easier to fill in the rest of the meal with wholesome choices.

A few simple whole food examples:

• Fruits: apples, berries, bananas, oranges
• Vegetables: broccoli, spinach, carrots, bell peppers
• Whole grains: oats, brown rice, quinoa, whole wheat bread
• Lean proteins: chicken breast, eggs, beans, fish
• Healthy fats: avocado, nuts, olive oil, seeds

A couple protein-packed snack recipes to add to your week:

• Healthy bites, which include oats, honey and peanut butter (click here for recipe)
• Black bean brownies, which include black beans, maple syrup and protein (click here for recipe)

With a little planning and a few go-to recipes on hand, healthy eating can fit into even the busiest fall schedule!