Eating a healthy dinner together as a family does not have to be hard work, or lacking in taste. The American Dietetic Association reports that children who eat dinner with their family consume more fruits, vegetables and milk than children who do not eat with their family. Make dinner a regular event to home cook healthy meals and eat together.
Quick Dinner Ideas
If you are in a rush or do not have much time, you can still put together a meal that's delicious and full of nutrients. The American Cancer Society recommends making a whole-wheat English muffin pizza using pizza sauce and mozzarella cheese. Top the pizza with vegetables and you are done. You can also make a quick burrito by filling a whole-wheat tortilla with black beans, lettuce, salsa, shredded low-fat cheddar cheese and sour cream. Chili is another fast family meal. Start with extra-lean ground beef, buffalo or ground turkey breast and add canned kidney beans, tomato sauce, chopped onion and canned chopped tomatoes. Season with a chili seasoning packet, or season to taste with cumin, chili powder, garlic salt and black pepper.
Appetizers
Appetizers add in nutrition and curb large appetites for dinner. To make healthy zucchini bites, slice zucchinis and season with garlic salt, paprika and grated Parmesan cheese. Bake at 350 degrees F for 15 minutes and you have a tasty appetizer. Or, make a healthy dip using black beans and corn. Combine black beans, corn, tomato, bell pepper, onion and jalapeno peppers. In a separate bowl, combine lime juice, oil and cumin. Drizzle the dressing over the bean mixture and season with salt, pepper and cilantro.
Main Dish
A salad topped with grilled chicken, shrimp or vegetables and fat-free or low-fat dressing on the side is a healthy family main dish. Pizza is a hit with everyone. Make a healthy pizza using pizza dough, topped with olive oil, eggplant, tomatoes, artichoke hearts and olives. Sprinkle the toppings with garlic salt, basil, Parmesan and mozzarella cheese and then bake 15 to 20 minutes at 350 degrees F. Add some protein by topping the pizza with lean meat, like chicken. If your family prefers spaghetti you can make this a healthy meal by reducing the amount of meat, using whole-wheat pasta and adding in extra vegetables, like mushrooms and onions.
Dessert
Make every family meal special with a healthy dessert. Try to keep portion sizes small and use low-fat, low-sugar recipes as a healthy choice. If the family likes mousse, try making it with strawberries, which are high in vitamin C. Simply combine strawberries, and a small amount of sugar in a blender or food processor until smooth. Then, add low-fat sour cream and a light whipped cream, mixing well with a whisk. Put the mixture into cups and freeze for four hours. Or, make smoothies for a family dessert. Start by adding sliced ripe banana and strawberries with low-fat yogurt in a blender. Add soft tofu, or peanut butter for extra protein and blend. For an added boost, add blueberries and raspberries, which are high in fiber.
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