Family meals have suffered as a result of the busy lives that parents and children lead. Eating on the run, or while watching television, has become the norm, and it can interfere with a feeling of being part of a family unit. One of the best ways to reconnect as a family is to pick at least one evening a week to have dinner together, according to the Mental Health America website.
Stock Your Pantry and Fridge
The Making Life Better website recommends stocking your pantry and refrigerator with items that are easy to prepare. Having ingredients for quick meals will enable you to have spontaneous family dinners when everyone is together. Some of the items you may want to keep in your pantry include pasta in a variety of shapes and cans of chicken, beef or vegetable stock, plus canned tomato products, salad dressings and sauces. In the fridge, stock up on chicken breasts, fresh vegetables, frozen vegetables and frozen bagged meals that you can throw together in a hurry with a salad and bread.
Shop and Cook Together
Engage your entire family in the grocery shopping and cooking experience, advise both Washington State University and U.S.D.A. Food and Nutrition Services. If the family isn't able to shop together, have everyone participate in meal planning and adding the ingredients to the grocery list. Give each person a specific job in the preparation of the family dinner, and they'll all feel more a part of the entire experience.
Promote Variety
Offer a variety of nutritious foods, if you have picky eaters in your family. Encourage everyone at least to try something new, but if you have plenty of nutritious options, you won't have to worry that everyone is getting a healthy meal. A wide range of colors on the plates make meals more attractive and appetizing, so garnish with edible foods such as sliced tomatoes, romaine lettuce, spinach leaves, radishes, carrot slices, olives and other items from your refrigerator.
Increase Nutritional Value
Helpguide recommends finding ways to cut back on unhealthy ingredients and adding nutritional value to family favorites. Increase vegetables and decrease fatty meats when you make casseroles and stews. Swap whole grain for white versions of breads and pastas. Use cooking spray or nonstick cookware so you can cut back on fats. Bake foods instead of frying them. Use less salt and more flavorful seasonings like garlic, cinnamon and cumin. Choose low-fat or fat-free varieties of cheese and salad dressings. Offer alternatives to butter and sour cream, such as salsa and steamed vegetables, for baked potatoes.
Offer Healthy Desserts
Meals don't always have to end with dessert, but when your family begs for something sweet, think of healthy options. Serve fresh or frozen fruit on angel food cake, and garnish it with low-fat whipped topping. Instead of full-fat ice cream, offer your family sherbet topped with fresh fruit. Have fondue desserts with fresh fruit and dark chocolate dip. When your children are old enough, encourage them to help find ways make dessert healthier while satisfying their desire for sweets.
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