Military families like yours are busy! And when life gets full, it can be challenging to consistently make healthy choices for the whole family. Making a meal plan for the week or even preparing some meals ahead of time can help simplify your weekday routine, giving you more time to spend together. It may even help get children interested in — and more willing to try — a variety of foods. If you’d like to give meal planning a try, consider these ideas:

• Set a date. Set aside a time/day each week to look forward to the week ahead. During this time, look at your family’s schedule to see how many meals, lunches, snacks, and dinners you’ll need. And poll the family: “What would taste yummy next week? What recipes could we try?” Jot down what you plan to eat.
• Make a menu. Write down the meals you could make during the week. You can “assign” meals to each day or keep it flexible! Making your menu options visible can help you remember and stick to the plan. You might use this printable page and post it on the refrigerator for all to see.
• Shop your pantry. Before heading out to the store or placing a grocery order, “shop” your pantry first. Using what you have on hand helps to save money and reduces waste.
• Save, save, save. When you can, try to use locally grown foods and/or seasonal ingredients. Another strategy could be growing your own food in a home garden.
• Have a cooking party! Inviting children to join you in the kitchen may mean a few more messes, but cooking together offers so many opportunities for children to learn — about flavors, textures, measuring, and waiting — and to develop fine motor skills through sorting and stirring. It can also be a great time to connect and laugh together.
• Stay flexible. Sometimes routines or plans change with little warning. Try to go with the flow. You might consider storing and freezing leftovers or make-ahead meals in smaller portions or single-serving options so you can reheat them when you need them.

Print and try these quick, nutritious snacks and meals made with inexpensive ingredients. Little ones can help with many of the steps, such as measuring, stirring, and mashing.

Elmo’s Fruity Water

Slices of fruit can add fresh flavor, lots of color, and a fancy feeling to your cup of water.

• Fresh (or frozen) fruits, veggies, or herbs, washed
• A pitcher or large jar
• Cold water

Select your favorite fruits, herbs or vegetables and wash them. Cut into thin slices or cubes. You can crush berries or cucumbers, to release their flavors. Add all ingredients to pitcher or jar and fill with cold water. Refrigerate for a few hours or overnight to infuse the flavors. Strain the water, pour it into cups, and enjoy!

For different flavor combinations, visit https://www.myplate.gov/recipes/flavored-water

Rosita’s Mango Salsa

Frozen fruit is as delicious and nutritious as fresh — and usually less expensive.

• 2 cups diced mango (fresh or frozen)
• ¼ cup chopped red onion
• 1/3 cup diced bell peppers
• 3 Tbsp. chopped jalapeño pepper (optional)
• 1 garlic clove, minced
• Juice from 2 limes

Combine all ingredients and enjoy!

Abby’s Hummus

Here’s a filling, protein-packed snack.

• 1 15-oz. can chickpeas
• 1/3 cup water
• 1/3 cup lemon juice
• 1 clove garlic, minced
• ½ cup tahini
• pinches of salt and pepper
• 1 sprig parsley (or a large pinch of dried parsley)

Put all ingredients in blender and blend at high speed until smooth. Offer vegetable slices or whole-wheat crackers to dip in.

Keeping your kitchen stocked during a military move can be challenging. Consider these tips for healthy eating during transitions.

Before
Pack kitchen essentials, such as basic appliances, and utensils or tools (mixing bowls, plastic bags, disposable utensils, plates, infant feeding supplies) in a way that allows you to have easy access to them during your move.

When choosing items, consider the in-between steps of your move, too. If you need to stay at a hotel or temporary home for a period of time, setting aside basic pots and pans and a hot plate could be useful.

During
It can be difficult to eat healthy and stay on budget when traveling, but you can make simple choices and swaps to get the nutrition you and your little ones need. Begin by packing snacks such as seeds, nuts, fruit, or veggie sticks. Use a cooler for refrigerated snacks. When eating at restaurants:

• Choose water over soda, juices, or shakes.
• Choose grilled or baked instead of fried or breaded (for instance, a baked potato over french fries).
• Look for fruits, vegetables, and salads.
• Skip the cheese and go lighter on mayonnaise and sweetened sauces like ketchup or barbeque sauce.
• Be aware of large portions (children need less than adults), and share the meal or bring a container to save it for later.
• Look for healthy desserts such as sliced fruit.

Being out of routine and in a new place can be difficult. Do your best to keep a positive mindset by remembering that this season of transition won’t last forever. You and your family are doing a difficult thing! You’re learning so much, and you’ll be stronger on the other side of it.

After
Settling in to a new home takes time. When it comes to re-stocking your pantry, remember that you don’t need to restock everything all at once. Start with provisions for about 2-3 weeks. You might talk together about your family’s usual meals. What are a few favorite meals you’d really like to have soon? Start with the ingredients for those recipes first. As you continue to build up your pantry, leverage sales, coupons, buying in bulk, and seasonally available ingredients.

Explore community resources in your new home, too! Are there local farmers markets or food co-ops available? Are there discount grocery stores or commissaries nearby that offer low-cost staples? Social media can also be a helpful tool for connecting with other families, local businesses, and events in your area. You are creative! Take it one step at a time.

Movement is magical! Helping your child discover physical activity they enjoy can set them up for a lifetime of skill-building, friendship, joy, and health. And your own healthy example means so much — children look to caring grown-ups like you for guidance and to know what’s possible for them!

Plus, when each member of your family is growing healthy and strong each day, you’ll be more ready to handle the challenges of military life, such as separations and homecomings, single parenting, and busy schedules. Consider these imaginative, play-based ideas to incorporate even more movement into your family’s routine.

On the go

Instead of walking to the car, encourage children to jump like frogs or hop like bunnies. Even when buckled into a car seat, children can stretch: reach up high, twist from side to side to look out both windows, and reach down low toward their toes!

Mealtime marching

Invite children to march their way to the table for meals. Lifting feet high and getting their knee in line with their hips is a tricky test of balance. Older children might also raise their arms above their heads as they march to engage their core muscles.

At Bedtime

Movement can help children release some last bits of energy before getting into bed. Doing “heavy work” such as pushing or carrying a laundry basket down the hall and back can have a soothing effect for some children. And doing a few repetitions of moves such as jumping, stomping, or squatting can build strength and promote a sense of connectedness and calm for little ones.