It may be challenging to prepare one meal that everyone in the family will eat, but finding some options will help both the children and adults eat a more nutritious diet. According to KidsHealth, sitting down together as a family is one important way to encourage your children to choose nutritious foods. Work together to make a list of dishes that everyone enjoys, assign every family member a job to help get the meal on the table, and then sit down and eat the meal together.
Pasta
Noodles, which may be prepared in many ways, can include ingredients that each of your family members enjoys. Choose whole wheat noodles, which will supply your family members with some fiber and iron. Take turns allowing each family member to select the shape of pasta. Include roasted or sauteed vegetables, such as peppers or spinach, in spaghetti sauce or set out several types of cheese and allow each person to sprinkle his favorite over cooked noodles. Pasta salad is another way to eat this food in ways that everyone will like.
Tacos
There are endless ways to make a taco, and this will allow each family member to only eat the fillings she likes. Shrimp, chicken, beef and beans all supply protein. By providing two or three of these choices, you will ensure that there is one filling everyone is willing to eat. Set out bowls of chopped vegetables, such as tomatoes, lettuce, onions and avocado and let everyone make her own tacos. Some of the nutrients these supply include fiber, vitamins A and C, as well as some potassium. Black olives, salsa, green chiles and low-fat cheese are additional toppings that will help each person create her favorite taco.
Pizza
Pizza is a favorite food among most people, but arguments often arise over what toppings to include. Providing many ingredients and letting each child and adult choose his own ingredients will help eliminate this battle. Provide a whole wheat pizza crust for each family member. Put ingredients in individual bowls so everyone can top his own pizza. Tomatoes, olives, mushrooms, spinach, lean ham, bell pepper and onions are all healthy choices that supply nutrients like protein, vitamin C and fiber. Skip less healthy ingredients including pepperoni and sausage because they are high in saturated fat. Low-fat cheese will add some calcium and protein to the meal.
Soup
Soup is another family meal that will please different tastes. A nutritious soup can be made with one or two of everyone's favorite vegetables for a meal that contains plenty of fiber and vitamin A. Tomato soup can be customized with crackers, low-fat cheese or skim milk. Chicken noodle soup is another favorite that supplies protein, iron, vitamin A and fiber. If you allow each family member to take a turn choosing a soup recipe that includes many healthy ingredients, they will more likely eat the meal.
References
- KidsHealth: Family Meals
- "American Heart Association Healthy Family Meals"; American Heart Association; 2009
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