Healthy families eat together. Planning ahead allows you to create meals that fulfill the nutritional needs of growing children. In addition, healthy meal planning focuses on more than what you consume at a family meal, it also means that you can sit and eat together, a hallmark of healthy children. Eating meals together is directly linked to a more healthful diet, according to a 2000 study published in "Archives of Family Medicine." Plan healthy family meals to ensure that you and your family eat well and stay connected.
Step 1
Plan meals that include key nutrients, such as calcium and whole grains. Limit recipes that are high in fat and sugar, states KidsHealth.org. The USDA Food Guide Pyramid suggests a breakdown of servings of grains, vegetables, dairy products, milk, fruit, meat and beans. The servings vary based on the age of your children, your individual health status and whether you are pregnant or breastfeeding.
Step 2
Make a planner of menus for the week based on nights that your family eats together. For quick meals, plan to pick up a roasted chicken or low-fat pizza. Incorporate convenience foods, such as frozen vegetables or quick-cooking vegetables such as microwaved potatoes, for nights you know your family is busy or practices run late.
Step 3
Create a grocery list based on the nights you are cooking and what meals you plan to create after checking what's already in your fridge and pantry. Remember to include organic ingredients wherever possible to minimize pesticides to which your family is exposed.
Step 4
Buy vegetables and fruits in season. The USDA states that fresh fruits and vegetables, in season, tend to be the best option in terms of nutrients and price. However, if you can't find seasonal produce, frozen vegetables are a good second choice.
Step 5
Buy low-fat or lean cuts of meat. Include fish to provide healthy omega-3s in your family's diet. Omega-3s are heart-healthy fats that are helpful in lowering cholesterol and triglycerides. Include two servings of fish per week. If your children are young or you are pregnant or breastfeeding, keep below the maximum of 12 oz. of fish per week to avoid any issue with contaminants. If your family doesn't like fish, consider adding flaxseed or walnuts to dishes to add healthy fatty acids in an alternate form.
Step 6
Set one night aside for family time if you're an especially busy family. Let the children know there's no sleepovers or dinner guests that night. Let your spouse know she needs to be home for dinner on time that night. Without a set family dinner night, your family doesn't get the benefit of a family meal. If dinner time is too fraught, consider a family breakfast during the week or brunch on the weekend.
Tips and Warnings
- Online recipe sites provide an abundance of quick, healthy meal options. Use these sites to help vary your meal offerings. Include healthy snack options on your grocery list. Fresh fruit, organic peanut butter, whole-grain bread and yogurt in small containers all transport easily if your family needs to eat on the go.
