5 Easy (and Surprising) Ways to Improve Your Family’s Health in 2025

As a dietitian and mom of three, my hope for the new year is to focus on empowering, nourishing, and trusting ourselves, our instincts and our kids when it comes to nutrition and food. As we step into 2025, it’s the perfect time to leave behind the pressures and confusion of diet culture and instead embrace balanced, positive ways to care for ourselves and our families. 

It’s easy to feel overwhelmed by messages telling us we need to do more or be better, but here’s a reminder: you’re already doing so much to feed and care for your family, and that deserves to be celebrated. Instead of chasing quick fixes, restricting yourself or your family from foods that you love or falling victim to fear-mongering misinformation about food online, let’s focus on building habits that bring joy, connection, and nourishment into our kitchens and our lives.

The tips I’m sharing here aren’t quick fixes – they’re simple, everyday ideas to help you and your kids build a healthy, positive relationship with food. And when it comes to your family’s health, that’s the best place to start.

1) Batch Cook to Save Time, Money, and Improve Nutrition

When you do take the time to make a nourishing meal, why not make 2-3 times the amount? It’s a simple trick I personally use all the time that can make busy nights a whole lot easier. On those nights when I don’t have time to cook and it just feels impossible (aka driving around to multiple sporting events, homework, and the like), having a meal prepped and ready to go can save you from ordering expensive takeout or scrambling for something last-minute. I know my future self always thanks me when I do :).

Not only does batch cooking save you time (no need to make a fresh meal every single night), but it also helps improve nutrition by ensuring you have something nourishing and homemade ready when you need it. And let’s not forget – it saves money too. Win-win!

Pro tip: I love batch-cooking things like soups, stews, or casseroles. I portion out what we need for the week and freeze the rest for later. Of course, Spud has everything I need to batch cook my fave recipes!

2) Buy Groceries Online (Less Stress, More Connection)

It goes without saying that one of the top reasons I love Spud is because I can order fresh, local food straight to my doorstep without the hassle of making a trip to the grocery store (time is so precious!). Ordering your groceries online means you can take 5 minutes or less to take stock of what’s actually in your fridge and pantry before adding items to your cart. There’s no need for impulse buys or falling into the trap of what’s “trendy.” You’ve already got everything you need to nourish your family, and online shopping can help you stick to that plan. Speaking of plan, did you know that I created The Ultimate Spud Grocery Guide for Busy Parents? Download it for free!

The best bonus? You’ll have more time for the things that matter most – like sitting down with your kids and connecting over a meal. Which, by the way, has a positive impact on their relationship with food.

3) Add a Nutrition Boost to Convenience Meals

Convenience foods are a part of all our lives – but instead of worrying about “what’s missing,” or how they’re “processed”, let’s focus on what we can add to make them more nourishing…without a lot of extra effort. I’ve written about easy hacks to add nutrition to your kids’ meals, too.

For example, stir some peas and a sprinkle of nutritional yeast and frozen peas into boxed mac and cheese for a boost of fibre and protein. Or mix canned lentils into jarred pasta sauce or your taco meat mixture to make them heartier and more filling. I like keeping frozen veggies, canned beans and shredded cheese on hand at all times so that I can easily toss them into meals. 

4) Eat One Meal Together Every Day (Even If It’s Just a Snack)

We often get caught up in the idea that every mealtime has to be a big production – and be eaten together –  to be meaningful. But the truth is, eating together – even if it’s just for a snack or a quick breakfast – is a great way to build a positive, trusting relationship with food. But this doesn’t have to happen at the table, or at every meal!

Whether it’s breakfast, lunch, or even a cozy snack on the couch, just make a commitment to eat something together. It’s not about what you’re eating; the goal is simply to share time and food with your kids, no matter what it looks like.

5) Set a No-Phone Rule at the Table

I will admit, with teens and pre-teens in my house, this is a tricky rule to enforce sometimes (even for me). Phones are wonderful tools – but when it comes to mealtime, they can take us away from the moment and the connections that we make with our family and friends. A no-phone rule at the table isn’t about being “strict” – it’s about setting boundaries and creating space for connection.

Whether it’s five minutes or a full family dinner, being present during meals can make them more enjoyable and meaningful. Plus, it’s a great habit to model for kids. Try leaving the phones in another room or setting a timer for phone-free time at the table. Even a few minutes can make a huge difference.

In Summary

I hope you give at least one of these tips a try. When you let go of the idea that you need to be “fixing” or “improving” your family’s health constantly, you can focus on nourishing their bodies and hearts in ways that actually make sense. In 2025, let’s choose a trust-based approach to health. Trust in your ability to feed your family well, trust that you’re doing your best, and trust that those small moments of connection and nourishment will add up to big things over time.

Meet Sarah

Sarah Remmer is a registered dietitian (since 2006), mom of 3, and the proud founder and President of Centred Nutrition Collective, a Calgary-based nutrition counselling practice that specializes in prenatal, infant and child nutrition, that specializes in prenatal, infant and child nutrition.