Eat More Family Meals
Family Meals are Important for Good Health
Research shows that children who eat with their family make better health choices
Regular family meals help kids have better nutrition and do better in school
It's a time to interact with family after a hectic work or school day
Make family meals a stress free time
Family meals can be an opportunitiy to involve everyone working together
What Your Family Can Do:
Make family meals a top priority
Ask the whole family to help plan, cook, and clean up the meal
Create weekly menus and stick it somewhere in your kitchen (also maybe make a fun suggestion box or list for kids to add their ideas)
Include a variety of food groups with each meal
Make your plate look like a rainbow of colors
If you know one day or week will be particularly hectic, make double recipes ahead of time and freeze the extra food to use on those busy nights
Come up with games to play at the table, or questions to ask each other to reinforce family interaction
Quick Tips:
Involve the whole family
Plan a weekly menu
Include favorites along with new foods
When eating out, remember these helpful tips
Choose broiled, baked, steamed, and roasted foods
Choose healthy sides like a salad, baked potato, steamed vegetables, or fruit
Share meals or take half of your food homee
Avoid sugary drinks such as soda or juice
Skip the mayo and full fat salad dressing, or choose light mayo and dressing (also ask for the dressing on the side to better control the portion)
Downsize instead of supersize at fast food restaurants
For more information
Information provided adapted from American Academy of Pediatrics, www.webmd.com, www.kidshealth.org, and NCH Handouts.