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Healthy Eating for Families: 20 Quick and Easy dinnertime Tips
By the end of any given weekday, we have packed lunches, kissed
foreheads, gone to work, driven carpool all over town, and now…now it is
time to cook dinner.
Here are twenty quick and easy tips that can also make for magical
family memories.
1. Have lots of fresh vegetables on hand. I love putting out a plate of
veggies for my kids to snack on before dinner. Anything that's still on
the plate at dinnertime is simply placed alongside our other choices on
the dinner table.
2. While you are at the supermarket, pick up some fresh herbs. These
take no time at all to throw in to virtually any recipe, but they make
all the difference in the flavor of your food. It is especially nice to
have fresh basil, mint, and cilantro on hand.
3. Teach your kids about the balance of food on their plate. Discuss how
many food groups are represented. To make this more fun, we ask our kids
if they are eating a square meal with all four food groups. And if not,
is it a triangle, (three food groups), a line (two food groups), or a
dot (one food group)? Thinking of their choices in this way helps my
young kids to visualize their choices and to strive for a square with
each meal.
4. Hang a dry erase board on the wall or the refrigerator with each
family member's name. Beside their name, they can write the number of
fruits and vegetables or make a note of the healthy choices they made
that day.
5. Don't assume your kids want or need fattening spreads or sugary
sweeteners to dress up their food. Two of my children actually prefer
toast without butter, waffles without syrup, and salad without dressing.
6. Chop vegetables such as broccoli, carrots, and cauliflower in a food
processor, and add it to soups, pasta sauce, chili or stews.
7. Be a good example. The more healthy foods you eat, the more likely
your kids will be to eat it, too (eventually).
8. Use the slow cooker. Often, there are times during the day that are
less hectic than the dinner hour. Choose a time that is less hassled and
make a quick crock-pot recipe. My kids love to help add ingredients to
the slow cooker.
9. Make a casserole. Cooking Light magazine features some wonderful
quick dinnertime or make-ahead casserole recipes (also available online
at CookingLight.com.) Casseroles can be a great place to sneak in even
more veggies.
10. Use the electric indoor grill. I use mine to take chicken from
frozen to the table in less than 20 minutes. And then I grill vegetables
in 5 minutes. Everything tastes so fresh, healthy and delicious. I don't
know what I ever did without mine.
11. Create a Bar. My kids love sandwich bars, pasta bars, taco bars, and
potato bars. Put out the essentials and some healthy fillings and
toppings, and you have a great meal where everyone is in control of what
they eat.
12. Delivery! We love pizza, and many places (especially the more
gourmet pizza restaurants) now feature healthy choices, featuring pizzas
loaded with fresh vegetables. We order a veggie pizza and one with just
cheese, just in case the kids aren't in the mood for spinach on their
pie.
13. There's more to take-out than the traditional fatty fast food fare.
Find a few restaurants that offer quick, healthy take out. There
certainly is no shame in ordering food to go.
14. Involve your children in the cooking and baking process. Focus on
creating positive memories before, during, and after mealtime. This can
be a fun time of togetherness, so ask yourself: what would make it more
enjoyable for your family members? For example, you might let your kids
play their favorite music while they help you prepare dinner, make the
salad or set the table.
15. Involve your children in the grocery shopping. Let them read labels
with you and help you to make healthy decisions for the family.
16. Make meals a family affair. Family meals are tremendously important.
Not only will you be more conscious of what kinds of foods your children
are eating, but it will make a ritual out of the family mealtime, which
may help to discourage unhealthy snacking before meals.
17. Drink only milk or water with dinner. Soda and other sugary
beverages can fill up your kids with empty calories, leaving less room
for the good stuff.
18. Demonstrate your reverence for the peaceful family dinner by
initiating special rituals even for everyday occasions. Eat on the good
china, or try dimming the lights and dining by candlelight.
19. During dinner, talk about the health benefits of various foods on
your plate. Before they eat something, my kids will often ask, "What
does this food do for my body?" And then we explain in regard to the
specific food. This may require you to do some research in advance (or
as a family) so that you are familiar with the vitamin and nutrient
contents of your favorite meals.
20. Turn off the TV and radio and dial up the conversation. If your kids
aren't talking or they're bickering, distract them by asking about their
favorite part of the day. Everyone gets a turn, and you get a peaceful
mealtime. You might enjoy it so much that you will want to celebrate
breakfast together, too.
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