Practical, budget-friendly nutrition tips for busy families 

Nutrition often gets a bad reputation due to the confusion surrounding which foods are truly healthy versus which foods should be avoided. With a saturation of information on diets — including diet culture, fad diets, and popular trends — figuring out what to put in your grocery cart can feel overwhelming, especially for busy families.

The good news is that nutrition isn't about dieting or following rigid food rules. It's a lifestyle approach to food that prioritizes fueling the body in a way that supports overall well-being and energy levels. Good nutrition provides the essential nutrients needed to maintain health, prevent disease, and sustain daily activities.

When talking about nutritious meals, April Wilson, MD, MPH, FACPM, Lifestyle Medicine specialist at Loma Linda University Health, says the focus should be on whole, minimally processed foods that offer the most benefit. 

“The key to nutrition is variety — incorporating different food groups ensures a balanced intake of essential nutrients while avoiding the pitfalls of relying too heavily on processed or misleadingly labeled foods,” Wilson says.

By emphasizing nourishment over restriction, people can create balanced, enjoyable meals that fit within their lifestyle and budget.

Understanding processed food

In discussions about healthy eating, processed foods often carry a negative connotation. However, many foods undergo some form of processing to make them edible and accessible to a larger population. Wilson says that the key lies in understanding the different levels of processing and their impact on nutritional quality.

“At the most basic level, whole, intact grains like wheat berries or oat groats provide the highest amount of fiber and nutrients,” Wilson explains. “These grains are rich in essential vitamins, minerals, and antioxidants, and their high fiber content helps with digestion, blood sugar control, and satiety.” 

As grains undergo more processing, their structure changes. Cutting whole grains into slightly smaller pieces, as seen with steel-cut oats, makes them easier to cook and digest while retaining much of their nutritional value. Further processing, such as rolling oats into old-fashioned or quick oats, continues to reduce fiber content and increases the speed of absorption, which can lead to blood sugar spikes.

Highly processed grain products, such as breakfast cereals and many snacks, break the grain down even further, reducing fiber and nutrient levels significantly.

“The smaller the particle size and the more refined the food, the quicker the body absorbs it — leading to faster spikes in blood sugar and fewer long-lasting benefits,” Wilson says. 

Ultimately, while some processing may be necessary for practicality and accessibility, choosing less processed, fiber-rich foods can help maintain better health. Understanding the hierarchy of processing allows consumers to make informed choices, ensuring they select options that provide the most benefits.

Making informed choices

Food labels can be misleading, often making products appear healthier than they really are. Terms like "whole grain," "natural," and "organic" may suggest a nutritious choice, but a closer look at the nutrition facts and ingredient list reveals the true quality of a product. Wilson believes that a stronger understanding of how to read labels properly is a key to making informed dietary decisions.

“One of the most important elements to check on a label is fiber content,” she says. “When comparing whole wheat bread to sprouted grain bread, looking at the fiber content can help determine which option offers more nutritional benefits.” 

Additionally, some foods are "enriched," meaning nutrients removed during processing have been added back. While enrichment helps restore some vitamins and minerals, it's often better to choose foods that naturally retain their nutrients rather than rely on artificially added ones.

Another critical factor to pay attention to on a nutrition label is added sugars. Some products may claim to be high in fiber but also contain excessive amounts of sugar, which can counteract their health benefits. Checking the grams of added sugar on a label can help consumers choose options that offer nutritional value without unnecessary sweeteners. 

Filling your grocery cart

When grocery shopping for nutritious meals, aim to fill your cart with whole, minimally processed foods such as fruits, vegetables, whole grains, and legumes and beans.

Fruits: Fresh fruits and vegetables should be a priority, especially those that are in season and on sale, as they offer the best value and nutrition. Frozen berries are also a great addition to a healthy diet. They last longer than fresh berries and can easily be added to oats, smoothies, or yogurt for a boost of antioxidants.

Vegetables: Vegetables are incredibly versatile. They can be roasted, steamed, or prepared in numerous other ways. Additionally, Wilson says that many people don’t realize that vegetables contain a fair amount of protein, making them an underrated source of this essential nutrient. While they may not provide enough protein on their own to meet daily requirements, they still contribute significantly to a well-rounded diet. 

Whole grains: Grains such as brown rice, quinoa, oats, and barley are an essential part of a balanced diet, providing important nutrients like protein, fiber, B vitamins, and essential minerals. They support digestion, help maintain steady energy levels, and contribute to heart health. 

Legumes and beans: “I encourage my patients to eat beans or legumes regularly, at least one to two servings per day,” Wilson says. In addition to their health benefits, they are very economical, clean sources of complex carbohydrates and protein, and you can batch-cook them at home. Even canned beans are okay to eat if you need something quick. Simply rinse them to remove excess sodium and sugars. 

A balanced plate of nutritious food

Keeping meals simple is key to maintaining a nutritious diet. 

“Sometimes, when we're trying to eat healthier, we feel like we have to make very elaborate recipes," Wilson says. “But often, the simple stuff is the best.”

A balanced plate can include baked potatoes topped with beans and roasted vegetables or a quick salad with a light homemade dressing. Wilson recommends aiming to include one serving per day of whole grains, beans, and greens, with two servings of fruits or vegetables at each meal. These small habits can make a big difference in maintaining a healthy, balanced diet for the whole family.

For those needing a more straightforward visual guide to balanced eating, Wilson suggests using the Whole Food Plant-Based Plate. The general idea is to fill half the plate with fruits and vegetables, a quarter with whole grains, and a quarter with legumes or beans. This method helps ensure proper nutrition even when meals are on the go.

For more information on how to best support your body with healthy foods, call 909-558-4594 or visit our website here.