With today's fast pace, busy families can especially benefit from simple, healthy menus. Instead of turning to the convenience of fast food or microwavable dinners, it's easy to make your own good meals.
Breakfasts
For a healthy breakfast, eat one serving of whole grain and protein, and one or two servings of fresh fruit. Hot breakfast cereal -- buckwheat, oatmeal or barley -- provides a good source of fiber. After cooking the cereal, add organic fruit, which contains soluble fiber. Fiber may lower your cholesterol, and is essential for healthy digestion. Top the cereal with milk for calcium, raw nuts for protein or shelled hemp seeds for protein and omega-3 fatty acids. Another healthy breakfast, easier to eat on the go, is a toast sandwich with whole grains, nut butter and slices of fresh apple or banana.
Lunches
Lunches are easier if you make them the night before. Keep a variety of sandwich ingredients in separate containers, cut and ready to use. In the morning before leaving, make a quick sandwich: Try whole-grain bread, hummus instead of condiments, avocado, a lean protein, onion, tomato and broccoli sprouts. Broccoli sprouts are touted by Johns Hopkins University as excellent sources of anti-oxidants. Avocado contains fat, but it is healthy fat. If you're trying to lose weight, eat it in moderation.
Dinners
If you enjoy stews for dinner, you can let the ingredients simmer all day in a crockpot. Include a variety of vegetables, vegetable broth, legumes, and quinoa for protein and amino acids. A very simple dinner can be a healthier version of pizza: Buy a whole-grain crust and a jar of pizza sauce, and top with organic vegetables. If you are trying to reduce saturated fat, use a non-dairy cheese or mix a non-dairy cheese with a low-fat cheese. If your goal is to lose weight, don't forget to watch the calories.
Snacks
Snacks should be low-calorie and nutritious. The healthiest approach is to focus on eating fresh produce such as carrots, a tangerine, a peach or grapes, all easy to take with you and eat between meals. If you need more protein, eat a serving of jerky made from soy or seitan, a wheat gluten protein.
