Feeding your family nutritious meals is important, as well as eating together. An article published in American Family Physician by Rebecca Moran, M.D., recommends that families regularly sit down at the table and have meals together to help children learn to eat proper portions and possibly avoid weight problems.
Breakfast
It can be tempting to buy convenience foods such as toaster treats or sweetened cereal bars for breakfast. Start your family off to a productive day by having healthful, easy-to-prepare breakfast foods on hand. A study led by Gail C. Rampersaud and published in the May 2005 issue of the Journal of the American Dietetic Association analyzed 47 studies on the effect of breakfast on children. She found that children who eat breakfast may perform better in school and were less likely to be overweight. Keep your weekday breakfasts healthy and quick by stocking up on oatmeal packets, whole-grain cereal, skim milk, fortified orange juice and berries. On the weekends, mix up a batch of whole-wheat pancakes and serve with fresh fruit.
Lunch
Your family may eat some lunches at home and some away. Plan lunches that are healthful, balanced and easy to transport. Help your kids learn to enjoy vegetables and fruits by including them in their lunches every day. Follow the advice of KidsHealth website and keep the empty calories out of your family's lunch. Choose wheat or oat breads instead of white, and fill with deli turkey or lean ham. Vary the shape of breads and use pitas, bagels or high-fiber wraps. Make soup the night before and eat soup for lunch along with a side salad. Keep your lunch side dishes healthy by purchasing baked chips, pretzels or low-fat granola instead of chips. Give your family 1 ounce of dark chocolate as a sweet treat on occasion.
Dinner
Making tasty, healthful dinners is easy when you have a plan. Before you go grocery shopping, write down the main dish, starch, vegetable and fruit that you plan to serve each night. Make family favorite dishes such as spaghetti healthier by making your own sauce and substituting chopped broccoli and zucchini for meat. Use beans in a minestrone soup, bake chicken marinated in fat-free Italian dressing and eat salmon or mackerel once a week. Both fish are good for your heart as they contain omega-3 and omega-6 fatty acids. Include heart-healthy fiber by serving brown rice as an accompaniment to a grilled piece of lean beef. Serve either salads or vegetables with dinner.
Snacks and Sweets
Your family may enjoy snacks and the occasional sweet dessert. Limit sugary and commercially prepared snacks by making your own snack packs, combining almonds, raisins and fat-free granola and placing into individual snack bags. Have cut-up vegetables in the refrigerator to eat with hummus or fat-free dressing. Substitute frozen yogurt pops in place of ice cream, and use low-calorie recipes to make muffins or fruit pies.
References
- American Family Physician: Evaluation and Treatment of Childhood Obesity
- Journal of the American Dietetic Association: Breakfast Habits, Nutritional Status, Body Weight, and Academic Performance in Children and Adolescents
- KidsHealth: School Lunches
- Helpguide.org: Easy Tips for Planning a Healthy Diet and Sticking to It
- University of Maryland Medical Center: Weight Control and Diet - Lifestyle Changes and Psychosocial Treatments
