Rhian Stephenson: How I Keep My Family Healthy

On Finding A Rhythm

Now that I have two daughters – aged three and five – the juggle is real. My husband and I both run our own businesses, and while I do the school drop-off, I always try to be back for dinner, though I often log back on once the girls are asleep. Evenings are short but busy, and I’ve found prepping things in advance – like snacks, frozen dinners or smoothie ingredients – helps enormously. Weekends are for slowing down and resetting. We avoid over-scheduling and try to protect that time for being together. 

On Morning Rituals

Our mornings are lively. My girls are early risers, so there’s always a lot of energy in the house from the start. Breakfast is one of the most consistent rituals we have. It’s a moment to anchor the day, and we rotate through a few staples – porridge with fruit and nut butters, overnight oats, banana and almond pancakes, or eggs with sourdough, avocado and smoked salmon. We also make smoothies most days – it’s a fun, interactive thing to do together, and a great way to get in fibre, healthy fats and colourful plants. The girls choose their own combination of fruits and veg, a creamy element like avocado, nut butter or cauliflower, and something fun like beetroot powder, which makes everything bright pink. It’s empowering for them and makes nutrition feel like second nature. 

On Creating A Positive Relationship With Food

I want my daughters to grow up with a healthy relationship to food, but also with a real understanding of what different foods do for their bodies. We avoid ultra-processed food at home and cook from scratch most of the time. I involve them as much as possible – even something as small as picking a recipe or helping stir a batter helps them feel more engaged. Plus, studies show that if you involve your kids in meal prep, they have a higher intake of fruits and vegetables, improved dietary habits, and greater food literacy and willingness to try new foods. My girls know which foods help their tummies, brains or energy levels. They can tell you that kiwis and red peppers are high in vitamin C, or that lentils are great for gut health. It’s all about weaving those lessons into the day in a way that’s age appropriate. 

On Gut Health

Gut health is one of my cornerstones, and for the girls, I keep it simple. We work around three things – fermented foods, fibre and plant diversity. I try to get a fermented food into their daily diet, even if it’s just a teaspoon of sauerkraut stirred into guacamole, or kefir blended into a smoothie. We always have something fermented in the fridge – usually kraut, kefir or pickles – and I rotate them to keep things interesting. Fibre is essential, and I aim to include a source at every meal – oats, lentils, berries, beans or flaxseeds are staples. One of our go-to snacks is chia pudding made with kefir, topped with seeds and berries. I also try to ensure we’re eating a range of plants across the week – diversity makes a real difference to the microbiome. Because we don’t eat many ultra-processed foods, we’re naturally avoiding additives and emulsifiers that can negatively impact gut health. 

On Weeknight Dinners

I always come back to easy, balanced meals with protein, carbs and lots of veg. I try to make something new a couple of times a week, and on the other days cycle through a repertoire of favourites. This way, there is structure and ease but also ensures the girls are trying new foods and flavours, which is so important. If I’ve had time to prep, I’ll throw something in the oven – like roasted chicken with baked potatoes and carrots, or salmon with sweet potato fries and broccoli. Turkey Bolognese is another staple in our house – I add white beans and chopped vegetables into the sauce for extra nutrients, or I’ll do turkey burgers instead. Plant-based options are also on regular rotation. Lentil Bolognese is fast and easy, and it freezes well, which is a bonus. I’ll also make a big dhal with added veg, and we eat it with hummus and rice. Brown rice stir-fry with broccoli, courgette, edamame and a protein is also a staple, and if I’m short on time, I’ll make tuna pasta. 

On Healthy Snacks

I don’t see snacks as a separate category – they’re essentially mini meals. This mindset helps avoid the trap of relying on packaged, sugary options. I always prep a few things at the start of the week to keep in the fridge or freezer. Chickpea blondies, oat-seed bars, muffins with grated veg and flaxseed, or buckwheat energy balls with cacao are all easy to batch-cook and give us something nourishing to grab when we need it. Simple things also work well – a rice cake or crispbread with hummus, cheese or nut butter. I always have prepped fruit and veg in the house, washed and chopped so it’s easy to reach for.  

On Supporting Immunity

Immunity is built through daily rituals, not quick fixes. For me, the most important things are diet, rest and gut health. We eat real food, stay hydrated and prioritise fermented foods and fibre. If the girls are coming down with something, I don’t give them sugar. We talk about how sugar can feed the ‘bad bugs’ in our tummy when we’re sick, and how it makes us feel more tired. It’s part of helping them understand how to look after themselves. 

On Sugar

I’m not anti-sugar, but I am thoughtful about how we approach it. I don’t buy sweets or ultra-processed desserts, and sugary snacks aren’t part of our routine. That said, we bake together every weekend, and there’s always cake at birthdays. I want the girls to enjoy treats in the context of balance, not restriction. What I’ve worked hardest on is separating sugar from reward. I don’t want them to associate being ‘good’ with getting something sweet. Instead, we talk about how different foods affect how we feel – sugar can make us tired, grumpy or interrupt our sleep. My rationale is that when kids understand the ‘why’, they’re more likely to make thoughtful choices themselves later in life. 

On Kitchen Essentials

A few kitchen tools make our life a lot easier. My rice cooker is a game-changer, and I use a food processor almost daily for bars, balls, soups and dips. My ice-cream maker is a surprise hero – we use it to make kefir-based frozen yoghurt, and the girls love choosing their toppings. We also have water and air filters at home, and I use natural cleaning products. It’s about reducing overall toxic load, without being obsessive. 

On Talking About Food

Words are powerful, especially with children. I avoid saying ‘you can’t have that’, and instead try to offer an alternative, usually something along the lines of ‘let’s make a version of that at home’, or ‘let’s choose something that gives our brain energy’. If they’re tired or under the weather, we’ll talk about which foods help when your body needs extra support. It’s not about good or bad – it’s about information. The more they understand, the more empowered they’ll be as they grow up. 

On Movement & Screen Time

We prioritise movement every day – walking to school, dancing at home, and getting outside as much as possible. The girls also swim every weekend, which they love. It’s a great outlet for their energy, and I love that it builds their confidence. We try to avoid screen time during the week, unless one of the girls is poorly, although Fridays are the exception, when I let the girls watch a show before dinner if I need time to cook. On weekends, they’re allowed some, but our rule is we are always out and active before switching on the TV. 

On Weekend Rituals

Weekends are slower and more grounded. Saturday or Sunday mornings usually involve a workout for one of us and an active outing for the girls. We eat out for lunch – sushi, pizza, Greek or Italian are favourites. Then while my youngest naps, I get one-to-one time with my eldest, catching up over painting or crafts. Sundays are always fajita night, and the girls help me make the tortillas from scratch, which they love. We’ll make guacamole and then rotate fillings – steak, a bean dish, fish or prawns. Sometimes, we sit together and look through cookbooks to pick what they want to try, which is a clever way of getting them excited about trying something new. We also love BBQs – our go-to is protein and veg on the grill alongside sweet potato fries, brown rice or a pasta salad. 

On Balance

I don’t get it right all the time – and I don’t think anyone does. There are days where it all flows beautifully, and others where we’re just getting through it. But if I can get one extra portion of veg into their meals, or prep one healthier snack, then I feel I’m on the right track. For me, parenting through a wellness lens is about consistency and creating the environment for good habits to take root. 

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