Fusion Hack: How To Prep Food With A Family with Jessica Quillian Rizor
In this episode, Jami and Greg are joined by Coach Jessica Quillian Rizor, who shares her tips on making meal prep work for the whole family. With her insights, you’ll learn how to plan, prepare, and participate together, transforming family mealtime into a nourishing, enjoyable experience.
Key Takeaways
The Three Ps: Plan, Prepare, and Participate
Jessica breaks down meal prep into three steps. First, Plan your meals ahead—set aside time weekly to decide on a menu and make a shopping list. Next, Prepare by shopping, involving your kids in picking healthy ingredients, and turning cooking into a fun activity. Finally, Participate together as a family at the dinner table, reinforcing the value of sharing a meal and conversation.Make Family Favorites Healthy
Jessica suggests adapting popular dishes like tacos or pasta to be nutritious by using lean proteins, fresh veggies, and whole grains. Kids can get involved by choosing themes for the meals, like “Taco Tuesdays,” which builds excitement and ownership over healthy eating.Handling Picky Eaters
If you’ve got fussy eaters, Jessica recommends finding recipes from websites like SkinnyTaste, which offers healthy, kid-friendly options. She also suggests sneaking in veggies by blending them into sauces or smoothies, making it easier to meet everyone’s nutritional needs without a fuss.Involve Kids in Cooking
Jessica shares that her kids are more likely to eat the meals they help make. This approach not only encourages healthier eating habits but also offers a chance to teach kids about nutrition. Making meal prep a family activity turns it into a learning opportunity that fosters positive relationships with food.Promote a Balanced View of Food
Jessica and the hosts discuss the importance of modeling a positive relationship with food for children. They recommend avoiding obsessive behaviors like weighing food in front of kids, as this can lead to negative perceptions. Instead, focus on a balanced approach where healthy eating and occasional treats are both part of a sustainable lifestyle.
