Time is a rare commodity for most moms. Making the health and nutrition of the family a priority does not need to take too much effort or time. By grocery shopping with well balanced meals in mind and making a few substitutions, low-fat, well balanced meals will be on the table in no time.
Grocery Shopping
Healthy menus start with healthy choices at the grocery store. Kids Health suggests keeping these guidelines in mind when filling up the grocery cart. Families should eat fruits and vegetables every day and decrease their juice intake. Using vegetable oils like olive and canola oils are healthier than their counterparts. Eat whole grains breads and pastas and decrease the sugar sweetened beverages and foods that are purchased. Use non-fat or low-fat dairy products daily, decrease salt intake and eat fish, grilled, baked or broiled, often. Making wise choices at the store makes for better choices when it comes time to eat.
Well Balanced Meals
The United States Department of Agriculture, or USDA, recommends a diet that includes a variety of foods from the following food groups: grains, vegetables, fruits, dairy, meats and beans and oils. An individual's age, gender, height, weight and daily physical activity. Children, pre-teens and teenagers will require different amounts of each food group to provide them with a well balanced diet.
Healthy Breakfast Menus
Breakfast is the most important meal of the day. Sugary cereals and frosted pastries are empty calorie options that are very tempting to kids, and don't provide much in the way of nutrition or energy supply. Try these healthy breakfast options: warm oatmeal, or other whole grain cereal, with fresh fruit and skim milk, whole grain waffles topped with peanut butter and fruit, yogurt topped with frozen blueberries or an omelet, or just an egg, with vegetables and orange juice.
Healthy Lunch Menus
Lunch for families is often eaten on the go. Here are some easy ways to pack healthy, well balanced and low calorie lunch choices. Try a turkey sandwich on whole wheat bread and substitute mustard or light mayonnaise for mayonnaise and eliminate the cheese. Top it off with a sliced apple and celery with peanut butter and a glass of skim milk. Stay away from pre-packaged foods, they tend to have higher sugar and fat content. Pizza made on whole grain dough and topped with low-fat mozzarella cheese and vegetables is another alternative.
Healthy Dinner Menus
Making a few simple changes to favorite recipes, dinner doesn't have to be a chore. Chile made with low-fat ground turkey and topped with low-fat cheese and low-fat sour cream is a crowd pleaser. Try grilling lean chicken breasts and vegetables for dinner, add grilled pineapple slices with a dollop of low-fat whipped cream for dessert. Adding vegetables to sauces is a good way to incorporate vegetables into meals; add shredded zucchini or carrots to spaghetti sauce or spinach to low-fat Alfredo sauce and serve them over whole grain pasta.
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