The One-Meal Challenge: Bridging Nutritional Needs of Ages

One of the biggest hurdles families face is cooking one meal that suits everyone – the baby, the picky toddler, the growing teen, and the calorie-burning adult. It’s tempting to become a short-order cook, making different dishes for each. But with planning, you can usually cook base meals that are customizable per age. Let me illustrate with a real example from my client, Sandra:

Sandra has a 1-year-old (just starting solids), a 5-year-old, and a 12-year-old, plus her and her husband. She was exhausted trying to please everyone at dinner. Through planning, we established a routine like “Taco Tuesday” where:

• Adults and the teen got a full taco with whole-grain tortilla, spiced ground turkey, lettuce, tomato, cheese, salsa.

• The 5-year-old had a deconstructed version: a little pile of taco meat (less spicy), some tortilla pieces, cheese, and cut-up cherry tomatoes – essentially the same components, just separated (many kids this age prefer foods not touching).

• The 1-year-old got a mashed version of the seasoned turkey (no salt added in baby’s portion), some avocado puree (instead of whole pieces), and soft cooked sweet potato as a finger food (since the taco ingredients like lettuce or tortilla were choking hazards, we subbed a baby-friendly veg).

With one core meal, slight tweaks made it age-appropriate. The key is to identify common ingredients and adjust texture or spice. Planning ahead allowed Sandra to batch cook the taco meat with mild seasoning, then amp up the spices for the adult portion after removing the kid portions. She also grated extra veggies (like zucchini) into the meat – a stealth move to boost nutrition for all ages without affecting taste.

Nutrition by Age – What to Focus On:

• Babies (0-1 year): Rapid growth, so they need healthy fats (for brain development) and lots of nutrients in small volumes. Breastmilk or formula covers a lot until around 6 months, then first foods like pureed veggies, fruits, and eventually proteins. We used avocado, soft cooked veggies, and fruits as staples for Sandra’s baby. A trick I shared: add a tiny pinch of mild herbs (like a speck of doTERRA Rosemary essential oil – using a toothpick swirl method) to purées once baby is 8+ months and tolerating flavors. It can help develop their palate. Safe introduction is key – one new food at a time, watching for allergies.

• Toddlers/Preschoolers (1-5 years): They’re mobile and opinionated! Key nutrients here are protein (for growth), calcium and vitamin D (for bones), and a rainbow of produce for vitamins. Small frequent meals or snacks work better than big meals (their tummies are tiny). We ensured the 5-year-old always had a fruit or veggie at every meal, even if just a few bites – making it routine. Also important: make food fun. We cut sandwiches into shapes, made “smoothie popsicles” with spinach and berries hidden inside, etc. At this age, involving them helps – let them sprinkle cheese or stir batter. They’re more likely to eat what they “helped” make.

• School-age (6-12 years): Steady growth and lots of activity (sports, etc.) mean they need quality carbs for energy, protein for muscle, and fiber for digestion. The 12-year-old in Sandra’s family was starting puberty, meaning increased appetite and nutritional needs (iron, for example, becomes important especially for girls). We planned hearty but balanced meals: think grilled chicken, quinoa, roasted veggies, with perhaps a healthy dessert. Also, we introduced the concept of healthy snacking – carrot sticks and hummus, apple slices with almond butter. Having these prepared and reachable in the fridge was part of the plan so the preteen wouldn’t grab chips out of convenience.

• Teenagers (13-18 years): This can be the trickiest – they have more autonomy and might eat out with friends. Education is key. I encourage teaching teens why protein or veggies matter, but also giving them leeway for treats. If you have athletes, they’ll need even more calories and nutrients. Smoothies can be a teen’s best friend (easy way to pack fruits, veggies, protein powder, etc.). One doTERRA product I find awesome for teens is the PB Assist Jr. (a powdered probiotic in a pixy-stick form) – it’s like candy but delivers gut health. Teens often have irregular eating, so gut support and a decent multivitamin can fill gaps. doTERRA has the Teen Boys and Teen Girls multivitamin packs (in some regions) or they can also use the general Lifelong Vitality supplements at a half dose. Sandra’s teen daughter started taking the doTERRA Women’s multivitamin (teen version) and noticed improvements in her energy, especially during her menstrual cycle (which can be nutritionally demanding).

• Adults and Seniors: The parents in the scenario have their own needs – bone health, heart health, maintaining energy, and for seniors also memory and joint support. A family plan should consider them too. I often incorporate foods like fatty fish (for omega-3s) or walnuts, and ensure fiber is high to support heart and digestion. Also, portion control might differ – the grown-ups may need to watch calorie-dense foods more than the kids who burn it off. In planning, I often do a “build your bowl” style meal that lets each person customize. For example, a quinoa bowl night: base of quinoa, then choices of toppings – grilled chicken, tofu, various veggies, sauces. The athletic teen piles it on; the weight-watching parent keeps it leaner; the picky kid might take quinoa, cheese, and a bit of chicken only – and that’s okay, they all ate mostly whole foods.

Planning by ages doesn’t mean cooking separate meals, but rather ensuring each age gets what they need out of the meal. Here’s a quick breakdown of a Family Plate I often use as a template:

• Half the plate fruits/veggies: Everyone benefits. For little ones, that might be two slices of cucumber and a cherry tomato; for adults, a full salad.

• Quarter plate protein: Babies might have mashed beans or shredded meat; kids a small piece of chicken; adults a bigger piece.

• Quarter plate healthy carbs: Whole grains like brown rice or whole wheat pasta, or starchy veg like sweet potato. Portion sizes adjust by age and activity.

• Healthy fats as a garnish: Avocado slices, olive oil drizzle, or cheese sprinkle give flavor and needed fats, especially for kids’ brain development.

Using this visual ensures balance. We often printed a fun food pyramid or MyPlate graphic for the kids to learn (the USDA MyPlate for kids poster is great – showing how much of each group to eat). I remember my 5-year-old proudly explaining to grandma that her plate “needs something green and something orange!” (pointing to broccoli and carrots).

Supplementing Smartly: Filling the Gaps for Each Family Member

Even with a great diet, I find most families benefit from some supplements – kind of like a nutritional safety net. It’s tough to get every vitamin and mineral in the right amount every single day, especially with fussy eaters or busy schedules. Here’s how I approach supplements by age in a family plan, weaving in doTERRA’s offerings that I trust:

• For Kids: I love doTERRA’s Kid’s Wellness supplements. The A2Z Chewable multivitamin and the IQ Mega® Omega-3 fish oil are a dynamic duo. The chewable is watermelon-flavored and provides a broad range of vitamins/minerals in kid-appropriate doses. The omega liquid is wild orange flavored – we mix a spoonful into orange juice or a smoothie, and kids usually take it no problem (my son actually asks for his “orange syrup” because he likes the taste!). These cover basics like vitamin D (for bones and immunity), B vitamins (for energy and growth), and essential fatty acids (for brain and mood).

  Why I insist on omega-3s for kids: Studies show omega-3s support cognitive function and even behavior. If a child isn’t eating much fish or walnuts daily, a supplement ensures their brain is fueled. I noticed improvements in my daughter’s concentration at school after regularly taking fish oil. In fact, doTERRA’s IQ Mega provides 1,300 mg of omega-3s per serving, including DHA which is crucial for kids’ neural developmentshop.doterra.comessentialoilshop.co.uk.

  Additionally, if kids struggle with veggies, I sometimes include doTERRA TerraGreens powder in a fun way – like making green popsicles with juice + TerraGreens. It sneaks in some servings of fruits/veg.

• For Teens: As mentioned, doTERRA has teen-specific packs in some markets (with slightly adjusted nutrients for adolescent needs). If not available, I often recommend they take the adult Lifelong Vitality Pack but at half dose (teens are almost adult size and nutritional needs). Key supplements for teens:

  • Multivitamin: to cover the increased demand from growth spurts. Iron is important, especially for teen girls starting menstruation; calcium too since bones are still growing till around age 20.

  • Omega-3: continues to be vital for mood (teens can be moody – omega-3s and a healthy diet can help balance that, along with the normal hormone changes).

  • Probiotic (PB Assist/PB Assist Jr.): Teens often have some digestive issues or are on antibiotics for acne, etc. A probiotic maintains gut health, which can even influence skin and mood. The PB Assist Jr. is fun as it’s like a pixie stick – my friend’s 15-year-old son happily takes it because it tastes like candy (but it’s sugar-free).

  • On Guard Beadlets: Not a traditional “supplement” per se, but these tiny beadlets of On Guard essential oil blend can be popped in the mouth for immune support. Great for teens heading to school or sports – a quick way to get the protective benefits of oils like clove and cinnamon internally. My teen clients find it easier than swallowing pills.

• For Adults: The Lifelong Vitality Pack (LLV) is my go-to, as you probably gathered. It contains Alpha CRS+ (cellular vitality complex with antioxidants), Microplex VMz (the multivitamin/mineral), and xEO Mega (omega complex with essential oils). It’s a comprehensive foundation. For my family plan workshops, I describe LLV as “the 3 daily habits for parents to keep up with the kids!” Many moms (including me) report improved energy, better hair/skin, and more balanced mood on LLVdoterra.com. It basically fills in gaps and adds vitality.

  Depending on individual needs, we might add:

  • Probiotic (PB Assist+): especially if an adult has gut issues or after any antibiotic use.

  • Digestive enzymes (TerraZyme): as we age, our digestion might need a boost. Taking TerraZyme with meals can help break down food and increase nutrient absorptiondoterra.com. I found this particularly useful for my husband who experiences occasional heartburn – enzymes eased that, meaning his nutrition from meals improved too.

  • Specific needs: e.g., Calcium supplement if dairy intake is low (doTERRA has Bone Nutrient for women). Or Adaptiv Capsules if stress and anxious feelings are a lot (these combine GABA, herbal extracts, and essential oils to calm the nervous system).

• For Seniors (Grandparents if in household): Focus on bone health (Calcium, D, K), joint health (maybe Deep Blue Polyphenol Complex or Turmeric Dual Capsules for natural inflammatory support), and memory (LLV’s antioxidants help here too). I often include them in the family plan if they live with or near the family – maybe grandpa joins for dinner so we consider a low-sodium option for him, or ensure grandma gets her smoothie with added protein if her appetite is low. Emphasizing hydration for seniors is also key (and everyone, but seniors can often under-drink water).

One of my senior clients, Jim, started with just the Microplex VMz (multi) and xEO Mega (fish oil) as part of LLV because he was skeptical of too many pills. Over time, he added Alpha CRS+ when he felt comfortable. He reported feeling “sharper and less creaky” – his words! Sometimes less is more to start; the point is to cover basics consistently.

Involve the family in supplement time: We have a fun routine every morning: we call it “vitamin party.” I set out the chewables for kids, LLV for me and hubby, etc., and we all take them together at breakfast. It normalizes the habit. My kids even remind me now, “Mom, did you take your vitamins? I did!” – role reversal! It’s heartening to see them valuing nutrition.

Meal Planning: A Week of Wellness on Your Plate

Let’s get practical. A family wellness plan comes to life in the weekly meal plan. I advise sitting down once a week (maybe Saturday or Sunday) to map out meals and snacks. Get input from the kids – ask each to pick a favorite meal for the week (with guidelines, of course). This gives them ownership and you can ensure it’s balanced.

For example, here’s a snapshot of a Monday in one family’s plan we created:

• Breakfast: Oatmeal with cinnamon (blood sugar steadying), topped with banana slices and a drizzle of honey. Served with a side of scrambled eggs for protein (the toddler shares mom’s eggs, the teen gets two eggs, toddler one, etc.).

  • Tip: Add a drop of doTERRA On Guard blend to the oatmeal pot (it has cinnamon, clove, orange) – delicious flavor and immune support. Or just sprinkle cinnamon spice and add a drop of Wild Orange oil to each bowl after cooking for a bright twist.

• Mid-morning Snack (for those at home or packable for school): Apple slices and peanut butter (healthy carb + protein/fat). Optionally, a PB Assist Jr. probiotic sachet – it tastes like apple-melon, so it actually pairs well with apple slices like a fun dip when sprinkled lightly (my inventive client did this and her kid loved the “apple fairy dust”).

• Lunch: Whole grain turkey and cheese wraps. For littles, deconstruct or cut into pinwheels. Include carrot sticks and ranch (or hummus) – raw carrots might be too hard for a 1-year-old, so steam a few for baby. Add a doTERRA Mandarin orange slice (we call tangerine oil) to the hummus for extra zing.

• Afternoon Snack: Yogurt with a teaspoon of ground flaxseed mixed in (nobody notices it, and it adds omega-3 and fiber). A drop of doTERRA Lime essential oil stirred into plain yogurt plus a drizzle of honey turns it into a yummy “key lime pie” flavor – a hit with kids! This snack supports gut (probiotics in yogurt) and mood (blood sugar stable, no crazy sweets).

• Dinner: Baked salmon, quinoa, and steamed broccoli. Now, not every kid will cheer for salmon and broccoli, I know. But here’s how we adjusted:

  • The toddler got flaked salmon mixed with a bit of mashed sweet potato (more palatable and soft), plus tiny broccoli florets (we sometimes call them “baby trees” to make it fun).

  • The 5-year-old ate the quinoa and a few bites of salmon (with ketchup, hey, whatever works!) and we gave a choice: “You need to try one ‘tree’ (broccoli), then you can have more quinoa.” Usually that little nudge is enough. Also cheese sauce or a sprinkle of cheese can make veggies more kid-friendly.

  • The teen and adults enjoyed the meal as is, perhaps with an extra squeeze of lemon and herbs on the salmon (I often use a drop of doTERRA Dill or Lemon oil mixed in olive oil to brush on fish – gourmet result).

  • We involved the family: one kid rinsed the quinoa, another helped season the broccoli. Getting them engaged increases willingness to eat.

• Evening (post-dinner): Instead of dessert every night, sometimes we diffuse a “treat” scent to signal the day’s end. For example, diffusing doTERRA Peace® blend (which has a comforting sweet vanilla note) or Citrus Bliss (smells like a creamsicle). It’s interesting, the aroma can satisfy the desire for something sweet after dinner for me. If the kids are truly peckish, we do a small “bedtime snack” like warm milk with a drop of doTERRA Copaiba and Lavender oil in it (Copaiba has a subtle flavor and together with Lavender creates a calming evening drink – you can barely taste them if well diluted in a big mug of milk with honey). This doubles as a way to encourage sleepiness.

We repeat a similar structure each day, rotating foods and ensuring each meal or snack hits some protein + produce. Leftovers from dinner often become lunch the next day (time-saver!). Importantly, we don’t ban treats; we plan them. Friday might be pizza night (we make a whole wheat crust and let everyone add toppings). Sunday maybe involves baking cookies (we enhance ours with a drop of doTERRA Orange oil in the batter for flavor – so good with chocolate chip cookies!). Moderation and inclusion teach kids that healthy eating isn’t about deprivation.

Building Healthy Habits and Memories

Family wellness planning isn’t just about nutrients and schedules – it’s about cultivating habits and memories that last a lifetime. I grew up with a mom who always had a pot of soup going and a dad who took us on evening walks. Those memories shaped my view of wellness as something comforting and bonding. I try to create the same for my children.

By involving essential oils in our routine, we’ve added another layer of tradition. For instance, every fall we diffuse On Guard and Wild Orange – the house smells like spiced cider, and the kids know it’s to keep us healthy for school. Now at ages 6 and 10, they’ll say “It smells like fall” and it gives them a sense of security that we’re proactively taking care of ourselves. Similarly, before family dinners, we often diffuse Lemon to freshen the air, a simple ritual that signals it’s time to gather and eat. These little things imprint on kids.

Another habit we do is weekly planning as a family. Maybe not everyone sits for the whole session, but I do ask: “What’s one meal you really want this week?” or “Pick a vegetable to have on Wednesday.” Kids sometimes surprise you – my son once requested Brussels sprouts because a friend at school said they were cool (peer influence can be positive!). Giving choices also reduces complaints at the table because they had a say.

Adapting Plans When Life Happens: Of course, not every week goes perfectly. Sickness, schedule changes, or just burn-out can derail the best plan. That’s where doTERRA’s wellness products and oils became my pinch-hitters. If I couldn’t cook as planned because work ran late, I didn’t feel guilty giving the kids a quick scrambled eggs and toast for dinner – and I’d add a drop of doTERRA Basil oil to the eggs to sneak in some herbal goodness, or cut up an orange on the side. If a stomach bug hit the family, our plan shifted to bland foods and Diffuse DigestZen & Lemon in the home to reduce icky smells and calm tummies, plus ensuring hydration with a bit of DIY electrolyte drink (water, pinch of salt, drop of Lemon oil, and a splash of apple juice). Planning made us resilient because we had the tools (nutritious staples and oils) on hand to handle curveballs.

Closing Thoughts: Family wellness is a marathon, not a sprint. Kids will go through phases (the “only want white foods” phase, the “suddenly hate the food they loved yesterday” phase). Don’t be discouraged – keep offering variety, model good habits (let them see you enjoy a salad or take your supplements), and celebrate small victories (like the first time your picky eater tries a new veggie). What we consistently do as a family – eating meals together, cooking at home, using natural remedies – teaches values. My heart swelled when I overheard my daughter tell her friend, “We use essential oils instead of yucky chemicals for cleaning. It’s cool.” It wasn’t just about the oils; it was that she took pride in our healthy home.

So, as you plan your family’s wellness, do it with joy and flexibility. Use Sunday planning as a fun pow-wow, not a chore. Use oils to make the process more delightful (peppermint diffusing while you meal prep gives a great energy boost!). And remember, I’m here as a resource. If you ever want guidance on age-specific nutrition, recipes that incorporate oils, or just moral support from another mom who’s been through it, don’t hesitate to reach out. Together, we can raise a healthier generation, one meal and one drop at a time – creating not just healthy bodies, but beautiful family memories around the dinner table.

Sources: Importance of healthy diet on mood and developmentnpr.orgmontagehealth.org; doTERRA healthy eating tips (including Lifelong Vitality, Kids supplements)doterra.comdoterra.com; Omega-3 benefits and doTERRA IQ Mega infoshop.doterra.comessentialoilshop.co.uk.