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Posts Tagged ‘healthy meals’

7 Healthy Lunches Your Kids Will Actually Eat (That Aren’t PB&J)

Truth: Your kids are just as sick of eating the same old turkey-and-cucumber sandwich as you are of making it. Win the Best Mom Ever award and pack some of these exciting but totally practical (read: neat, portable and edible at room temp) lunch-box goodies instead. BLT pasta salad FTW.

Photo: Liz Andrew/Styling: Erin McDowell

Rainbow Collard Wraps with Peanut Butter Dipping Sauce

Finally, a sandwich you can make ahead (because it won’t get soggy).

Get the recipe

Photo: Liz Andrew/Styling: Erin McDowell

BLT Pasta Salad

It’s impossible to resist this crunchy-and-creamy combo.

Get the recipe

 

Photo: Liz Andrew/Styling: Erin McDowell

Italian Deli Pinwheel Sandwiches

Anything but a sad lunch wrap.

Get the recipe

Photo: Liz Andrew/Styling: Erin McDowell

Greek Yogurt Chicken Salad Stuffed Peppers

Your kiddo will devour these healthy, colorful boats.

Get the recipe

Photo: Liz Andrew/Styling: Erin McDowell

Mini Chicken Shawarma

Tip: Wrap these guys up in waxed paper to keep them extra fresh.

Get the recipe

Photo: Liz Andrew/Styling: Erin McDowell

Lunch Kebabs with Mortadella, Artichoke and Sun-Dried Tomatoes

Psst: Your little ones can totally help assemble these the night before.

Get the recipe

Photo: Liz Andrew/Styling: Erin McDowell

Vegetarian Sushi Cups

Finger food is the best food.

Get the recipe

 

This article was from PureWow and was legally licensed through the NewsCred publisher network. Please direct all licensing questions to legal@newscred.com.

10 Super Quick, Super Healthy Kid-Friendly Dinners

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Easy recipes to get your whole family eating well.

Eating well should not be an unattainable fantasy for you and your family. These recipes from the Trim Healthy Table cookbook take the traditional meals you and your family already love, and make them healthier. They will help you reach your goal of staying fit as well as improve the overall well-being of your family. Never assume you are too busy to make health a priority. The tips and tricks in these meals make it simple, and help you take baby steps to living a healthier lifestyle.

Deconstructed Fajitas

Feeds 6 To 8 (Halve if your family is smaller, or make full and freeze half.)

This is such a quick no-brainer for busy nights when you need dinner on the table in ten minutes. We enjoy this on dinner plates over a bunch of cut lettuce, but if you prefer you can stuff into low-carb tortillas.

Ingredients

2 tablespoons coconut oil or butter 1 large onion and 2 to 3 green or red peppers, sliced
4 to 6 cups sliced precooked chicken breast
2 teaspoons chili powder
1 teaspoon onion powder
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper (optional for heat lovers)

1 teaspoon Mineral Salt
1 teaspoon paprika (smoked or regular)
2 fresh tomatoes, sliced, or 1 (14.5-ounce) can diced, re-roasted tomatoes, drained Lots of cut lettuce (e.g., a couple hearts of romaine at least) 
Greek yogurt Sour cream
 Sliced avocado Grated cheese Brown rice or quinoa

Directions

  1. Heat a large skillet over medium-high heat and add the coconut oil. Add the peppers and onions, tossing frequently for a few minutes until they begin to soften. Add the chicken, sprinkle on the chili powder, onion powder, cumin, cayenne (if using), salt, and paprika, and toss with the veggies for a couple more minutes. Add the tomatoes. Cook for 2 to 3 more minutes.

  2. Serve on generous beds of lettuce and add toppings according to which fuel you decide on.

Black Pepper Chicken

 

Quick, Healthy, Kid-friendly Dinners

 

Who wouldn’t love healthy Chinese takeout?

Trim Healthy Table

Feeds 6 To 8 (Halve if your family is smaller, or make full and freeze half.)

Think Chinese takeout, but ultra-healthy and made in a jiffy! Here’s a time-saving tip—the night before, or the morning of, you can put the chicken in the marinade in a gallon-size baggie and refrigerate so it is all ready to go right before dinnertime. While you are at it, you may want to make double the amount of chicken and marinade. Put one of the bags in the freezer for a no-think, no-fuss dinner another night.

Ingredients

2 1⁄2 pounds boneless, skinless chicken breasts or thighs, thawed if frozen, cut into 1⁄2-inch pieces (easily done with kitchen scissors)
1⁄4 cup plus 2 tablespoons soy sauce
1⁄2 teaspoon ground ginger

1 teaspoon onion powder

1 teaspoon garlic powder
21⁄2 teaspoons black pepper, or
 3 teaspoons if you like more heat
1 tablespoon rice vinegar
4 tablespoons coconut oil

1 onion, sliced
 6 celery stalks, finely sliced

1⁄2 large head cabbage, finely sliced, or 1 (16-ounce) bag pre-sliced cabbage or coleslaw

Directions

  1. Place the chicken pieces in a bowl and add 1⁄4 cup of the soy sauce, the ginger, onion powder, garlic powder, pepper, and vinegar. Allow to marinate for 10 minutes or so while you chop the vegetables (or do as described above and start marinating the night before or in the morning).

  2. Melt 2 tablespoons of the coconut oil in a large skillet over high heat. Once hot, add the marinated chicken. Allow the chicken to cook for a couple minutes on one side, then toss periodically in the hot oil for 3 to 4 more minutes or until just done. Transfer the chicken to a plate.

  3. Add the remaining 2 tablespoons coconut oil and all the veggies to the skillet. Add the remaining 2 tablespoons soy sauce and toss the veggies for 3 to 4 minutes, or until slightly wilted but still a bit crispy. Return the chicken to the pan, toss through and serve.

World’s Laziest Lasagna Skillet

 

Quick, Healthy, Kid-friendly Dinners

 

Any recipe with ‘lazy’ in the title is bound to be perfect for busy weeknights.

Trim Healthy Table

Feeds 6 To 8 (Halve if your family is smaller, or make full and freeze half)

We gave you Lazy Lasagna, one of the most popular recipes in Trim Healthy Mama cookbook, but now we have an even lazier version. No baking time—just throw it all in your skillet, then scoop into your mouth. Kids love this, too, and it makes sure they get a good dose of healthy greens in their dinner!

Ingredients

2 pounds ground beef, turkey, or venison, thawed if frozen
20 ounces no-sugar-added pizza or spaghetti sauce
11⁄2 tablespoons dried oregano
1⁄2 teaspoon Mineral Salt

1 teaspoon onion powder

1 teaspoon garlic powder
1⁄8 teaspoon cayenne pepper

1 to 2 doonks Pure Stevia Extract Powder
16 ounces fresh spinach

1 (8-ounce) package 1⁄3 less fat cream cheese

1 (14-ounce) container 1% cottage cheese

8 ounces part-skim mozzarella cheese, grated

Directions

  1. Brown the meat in a large skillet over medium-high heat, then drain off any excess fat.

  2. Add the pizza sauce, oregano, salt, onion powder, garlic powder, cayenne, and stevia powder (if using). Add the spinach (you may need to add half the spinach, stir until it wilts a little, then add the rest). Reduce the heat to medium-low and allow to simmer.

  3. Place the cream cheese and cottage cheese in a food processor and process until smooth. Add to the skillet. Allow all the ingredients to simmer a few more minutes, then you’re done.

  4. Top each plate with grated mozzarella.

Sesame Lo Mein

 

Quick, Healthy, Kid-friendly Dinners

 

Carbs you can feel good about.

Trim Healthy Table

Feeds 6 To 8 (Halve if your family is smaller, but do not freeze, as Konjac noodles don’t freeze well.)

Load your plate high with scrumptious noodles and slim down! Bet nobody has told you that before. Before you even have time to make a phone call for Chinese takeout, you can have this deliciousness ready for your table within 15 to 20 minutes. You’ll save time and you’ll save your waistline! We use two kinds of noodles in this dish for double the slimming power. It has konjac-based noodles, which are so fat-blasting and wonderful, and zucchini or yellow squash noodles, which we call “Troodles.” If you are not yet a fan of konjac-based noodles, you can use all Troodles, just double up on the zucchini.

Ingredients

2 teaspoons butter or coconut oil
3 to 4 garlic cloves, minced

2 cups of any chopped veggies you have lying around such as onion, red bell peppers, zucchini, radishes, and carrots; you can also include a few tablespoons frozen peas
3 single-serve bags konjac noodles, such as our Trim Healthy Noodles or Not Naughty Noodles, well rinsed and drained
1 to 2 tablespoons Nutritional Yeast (optional)
1⁄4 cup soy sauce, or a few good squirts Bragg liquid aminos or coconut aminos
Red pepper flakes or cayenne pepper to taste
2 to 4 medium zucchini or yellow squash, spiralized into Troodles (zucchini noodles)
4 large eggs
2 to 3 cups precooked or canned meat, such as diced chicken breast, salmon, or ground meat
3 to 4 tablespoons toasted sesame oil
3 to 4 green onions (optional), diced

Directions

  1. Melt the butter in a large skillet over medium-high heat. Add the garlic and toss in the butter for about a minute. Add the seasoning blend or chopped veggies and toss for another 2 to 3 minutes, or until softened. If using frozen veggies, toss on high.

  2. Add the Trim Healthy Noodles or Not Naughty Noodles to the pan, increase the heat to high, and stir with a fork as they cook. While they are cooking, add the nutritional yeast (if using), soy sauce, and red pepper flakes. Toss them over high heat for a couple minutes, then add the Troodles and allow to cook for few minutes, tossing well. At first you think there are too many Troodles … have faith, they will wilt.

  3. Push the noodles and veggies to one side of your skillet. Reduce the heat to medium and crack the eggs into the skillet. Stir and cut the eggs with your spatula, flip a few times while they cook, then toss them with all the other ingredients in the skillet. Add your precooked protein, continuing to heat the ingredients until the meat is warmed through. Top with the sesame oil and green onions (if using). Stir and lift the noodles so that they get coated with the sesame oil. Taste, then add more soy sauce, pepper, or other favorite Asian seasoning until it makes you say “Yeah Baby!”

Chicken, Broccoli, Mushroom Stir-Fry

 

Quick, Healthy, Kid-friendly Dinners

 

Make your life easier by preparing the sauce in advance.

Trim Healthy Table

Feeds 6 To 8 (Halve if your family is smaller, or make full and freeze half.)

Your house will smell as wondrous as a Japanese restaurant when you make this. Watch your family wolf it down, never knowing there is a healthy secret ingredient in the sauce (so long as you don’t tell!).

Ingredients

1 cup chicken broth

1 cup frozen diced okra

1⁄3 cup soy sauce, or several generous squirts Bragg liquid aminos

21⁄2 teaspoons Pure Stevia Extract Powder
1⁄2 teaspoon Gluccie
2 tablespoons coconut oil or sesame oil

21⁄2 pounds boneless, skinless chicken breasts (thawed if frozen), cut into 1⁄2-inch pieces (quickest with kitchen scissors)
Mineral Salt and black pepper

3 to 4 garlic cloves, minced

1 generous teaspoon finely grated or minced fresh ginger

2 (12-ounce) bags frozen broccoli, or fresh broccoli florets from a large head

8 ounces fresh mushrooms, sliced
1 teaspoon red pepper flakes (optional)

Directions

  1. Prepare the sauce in advance. Put the chicken broth, okra, soy sauce, sweetener, and Gluccie in a blender and blend on high until completely broken down … we mean blend the daylights out of it so no bits of okra are left.

  2. Melt 1 tablespoon of the oil in a skillet over high heat. Season the chicken pieces with salt and pepper, add them to the skillet, and cook for 4 minutes, turning once. Remove them from the pan and set aside.

  3. Reduce the heat to medium. Add the remaining 1 tablespoon oil, the garlic and ginger. Toss in the oil for about 30 seconds, then stir in the frozen broccoli. Increase the heat to medium-high, cover, and cook for about 2 1⁄2 minutes. Stir in the mushrooms, cover, and cook for another 21⁄2 minutes (if using fresh broccoli, add later with the mushrooms and cook without covering for several minutes, tossing often).

  4. Uncover, pour in the sauce, and cook on high for 5 to 6 more minutes, returning the chicken for the last 3 minutes and adding the pepper flakes (if using).

Save My Sanity Chili

 

Quick, Healthy, Kid-friendly Dinners

 

It’s all in the title of the recipe.

Trim Healthy Table

Feeds 6 To 8 (Halve if your family is smaller, or make full and freeze half.)

When life gets chaotic, this meal can come to your rescue. Throw it in the crockpot in the morning and you’ll be able to breathe a sigh of relief knowing that supper is taken care of (or make it in a jiffy in your pressure cooker). This tasty chili is a no-brainer since it saves you a whole prep step. Most chili recipes that call for ground meat ask you to brown the meat and onions first, but we know life can be crazy busy and sometimes that just might be the 10 to 15 minutes you don’t have! We don’t want you giving in and considering picking up drive-thru food because you don’t have time to cook. So no more excuses—extra steps are outta here! Throw all the ingredients in your trusty crockpot and come back in the evening to deliciousness! Now, let’s say your life is extra crazy and you forget to prepare your crockpot meal in the morning but you don’t have an electric pressure cooker. No worries—this can be made in a pot on the stove in about 30 minutes—just brown your meat and onions, add all the other ingredients, and let it bubble away.

Ingredients

2 pounds ultra-lean (96%) ground turkey or venison, thawed if frozen
2 (10- to 12-ounce) bags frozen small-cut vegetables, such as green and red bell peppers
2 (14.5-ounce) cans diced tomatoes
1 (10-ounce) can Rotel-style diced tomatoes and green chilies (hot, medium, or mild)

2 (15-ounce) cans pinto beans, rinsed and drained

2 (15-ounce) cans white beans, such as cannellini or Great Northern, rinsed and drained

1 quart chicken broth

3 tablespoons chili powder

2 teaspoons ground cumin

1 teaspoon onion powder

1 teaspoon minced garlic

1 teaspoon dried oregano

11⁄2 teaspoons Mineral Salt

1⁄4 teaspoon cayenne pepper (optional, depending on your heat preference)

Directions

  1. Place the meat in the bottom of a crockpot and break up with a fork to spread around the bottom of the crock. Add all the other ingredients and mix well.

  2. Cover and cook on low for 5 to 7 hours. Once the chili is ready, break up any larger chunks of meat.

ELECTRIC PRESSURE COOKER DIRECTIONS: Cook the meat on sauté mode, then add all the other ingredients. Seal and cook at low pressure for 10 minutes. Use the quick pressure release.

Slow Cooker Buffalo Chicken

 

Quick, Healthy, Kid-friendly Dinners

 

Original Frank’s hot sauce tastes delicious on anything and everything.

Trim Healthy Table

Feeds 6 To 8 (Halve if your family is smaller, or make full and freeze half.)

This is flavorful, hearty and so versatile! Please don’t be scared if you are not a spice lover. Just be sure to buy the original Frank’s hot sauce, not the “hot” kind. And if you’re still timid, pull back the amount of sauce to 1 or even 1⁄2 cup. That will give you a very mild heat level but still lots of flavor.

Ingredients

21⁄2 pounds boneless, skinless chicken breasts or thighs, thawed if frozen
4 tablespoons (1⁄2 stick) butter

11⁄4 cups Frank’s original hot sauce (reduce if you don’t like heat)
1 (10- to 12-ounce) bag frozen small-cut veggies
2 tablespoons apple cider vinegar
2 teaspoons dried parsley flakes

1 teaspoon dried oregano

1⁄2 teaspoon garlic powder

1⁄2 teaspoon onion powder

1⁄2 teaspoon Mineral Salt

1⁄2 teaspoon black pepper

1⁄2 cup sour cream (optional)

Directions

  1. Put the seasoning blend at the bottom of a slow cooker. Add all the other ingredients except for the sour cream. Cover and cook on low for 6 hours. Shred the chicken with 2 forks (it will fall apart easily). If using sour cream, stir it in well.

ELECTRIC PRESSURE COOKER DIRECTIONS: Add all the ingredients except the sour cream to a pressure cooker. Seal and cook at high pressure for 12 minutes. Use natural pressure release for at least 10 minutes, followed by quick pressure release. Stir in the sour cream and shred the chicken.

NOTE: When wrapping or stuffing this into lettuce or tortillas, use a slotted spoon or tongs to remove the chicken from the slow cooker and try not to get too much of the broth so it won’t be too messy.

Succulent Barbacoa Beef

 

Quick, Healthy, Kid-friendly Dinners

 

Bring Chipotle-style bowls to your kitchen table.

Trim Healthy Table

Feeds 6 To 8 (Halve if your family is smaller, or make full and freeze half.)

We love Chipotle restaurants—so easy to stay on plan there using their bowl option. We love ordering their barbacoa beef or chicken, including the sautéed veggies, and putting it all over lettuce and salsa, then topping with lots of guac and a sprinkle of cheese. Mmmm … Amazing! Or sometimes we add some brown rice and beans. You can make something similar to their succulent beef (our very favorite menu item there) at home. Here is our version.

Ingredients

2 1⁄2 to 3 pounds beef chuck roast, cut into thirds
1 onion, cut into chunks

1 to 3 chipotle peppers in adobo sauce from a can (using 3 is lovely and spicy, but if you don’t like a whole lot of spice, pull back to 1 or 2 and rinse the sauce off a little)
4 to 6 garlic cloves, minced
2 to 3 tablespoons lime juice (fresh or bottled)

3 tablespoons apple cider vinegar
3⁄4 cup water or beef broth

1 tablespoon ground cumin

2 teaspoons dried oregano

11⁄2 teaspoons Mineral Salt

1 teaspoon black pepper

Directions

  1. Place the beef in the bottom of a slow cooker. Put all the other ingredients in a blender and blend well. Pour the contents of the blender over the beef. Cover and cook on low for 7 to 8 hours. Break the beef apart once cooked … you don’t have to completely shred, but pulling most of it apart allows it to drink up all the delicious juices.

ELECTRIC PRESSURE COOKER DIRECTIONS: Coat the pressure cooker pot with coconut oil spray and place all the ingredients in the pot, including the blended sauce. Seal and cook at high pressure for 50 minutes. Use natural pressure release.

Cheesy Chicken Spaghetti Casserole

 

Quick, Healthy, Kid-friendly Dinners

 

Cheesy noodles without the fat.

Trim Healthy Table

Feeds 6 to 8 (Halve if your family is smaller, but do not freeze, as Konjac noodles don’t freeze well.)

This is ooey-gooey, noodley, cheesy goodness. Regular white noodles when mixed with cheese are one of the most fattening and health-destroying foods on this planet. Konjac noodles, such as our Trim Healthy or Not Naughty noodles, allow you to enjoy that oh-so-magnificent combination of cheese and noodles without widening your waistline.

Ingredients

4 single-serve bags of konjac noddles, such as out Trim Healthy Noodles or Not Naughty Noodles, well rinsed and drained
5 cups diced cooked chicken breast, or diced rotisserie chicken
1 (10-ounce can) Rotel-style diced tomatoes and green chilies, drained
11⁄2 (8-ounce) packages 1⁄3 less fat cream cheese
1⁄2 cup chicken broth

11⁄2 teaspoons Mineral Salt

1⁄2 teaspoon black pepper

1 teaspoon paprika

1 teaspoon chili powder

1⁄2 teaspoon onion powder

1⁄2 teaspoon garlic powder

3 cups (12 ounces) grated cheddar cheese

Directions

  1. Preheat the oven to 375°F.

  2. Snip the noodles a bit smaller with kitchen scissors so they are not too terribly long. Put the diced chicken, noodles, and diced tomatoes and chilies in a 9 × 13-inch baking dish.

  3. Put the cream cheese, broth, salt, pepper, paprika, chili powder, onion powder, and garlic powder in a blender and blend until smooth. Scrape the mixture into the baking dish using a spatula. Mix in 2 cups of the cheddar. Top with the remaining cheddar and bake for 30 to 35 minutes. Broil for just a couple minutes at the end to make sure all the cheese is golden brown and bubbling, but watch it doesn’t burn.

Flaky Parmesan Tilapia

 

Quick, Healthy, Kid-friendly Dinners

 

An inexpensive way to try something new with your family.

Trim Healthy Table

Feeds 6 To 8 (Halve if your family is smaller)

This is a quick and easy way to include more fish in your life. There is only so much chicken and red meat you can eat, so please make room for fish! It is a wonderful, slimming part of a balanced-protein approach. This recipe is incredibly flaky and full of flavor, and it’s a great way to get your children to start liking fish. It need not be expensive, either. You can buy 2 pounds of frozen tilapia fillets from any landlocked grocery store inexpensively and thaw them before cooking. If you don’t like the idea of using tilapia, use any other thin white fish of your liking.

Ingredients

2 pounds tilapia or other thin white fish fillets, thawed if frozen
4 tablespoons (1⁄2 stick) butter, melted
Black pepper

Red pepper flakes (optional)

3⁄4 cup grated Parmesan cheese 

1⁄4 cup mayonnaise

2 heaping tablespoons Greek yogurt

3⁄4 teaspoon dried dill

Directions

  1. Preheat the oven to a high broil.

  2. Rinse the fish and pat it dry. Place it in a single layer (no overlap) in an extra-large baking dish or 2 medium baking dishes. Pour the melted butter over the top and turn each fillet in the butter to coat well on both sides. Sprinkle lightly with black pepper and pepper flakes (if using).

  3. Combine the Parmesan, mayo, yogurt, and dill in a bowl and stir until a paste forms. Set aside.

  4. Put the fish on the second rack from the top of the oven and broil for 3 minutes.

  5. Remove from the oven, turn each piece over, and smear with some Parmesan paste to cover the top of the fish (easily done with a fork). Broil for another 4 to 5 minutes, until it’s bubbling and golden brown on the top and flaky in the middle.

 

This article was written by Serene Allison and Pearl Barrett from Working Mother and was legally licensed through the NewsCred publisher network. Please direct all licensing questions to legal@newscred.com.

What Nutritionists Give Their Kids For After-School Snacks

“An afternoon snack at our house is usually either a smoothie or fruit with protein, such as apples with peanut butter or orange and cheese slices. Other favorites include yogurt-based Popsicles, trail mix or homemade popcorn.” ― Kath Younger, a registered dietitian and blogger at Kath Eats Real Food 

“For an after-school snack, my kids have enjoyed fresh fruit like banana or any combination of cut-up cantaloupe and grapes and berries (e.g., raspberries, blueberries or strawberries) plus warm cashews. They’ve also enjoyed Triscuits and cheese, and plain low-fat yogurt with berries, or unsweetened applesauce and a sprinkle of cinnamon.” ― Elisa Zied, a certified dietitian nutritionist and author of Feed Your Family Right!

Fruit

A group of nutritionists shared the general guidelines and kid-approved picks they use in their own homes for after-school snacks.

But how do you choose a snack for your kids that will fill them up enough to stop the “when’s dinner ready?” nagging without spoiling their appetites or loading them up on empty calories. 

The lag between lunch at school and dinner at home can feel like a lifetime to kids. The after-school snack, therefore, is a time-honored tradition in many homes. 

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Jupiterimages via Getty Images

Nutritionists share the go-to snacks they feed their kids.

“Since my kids are 12, 10, 7 and 5, they do a pretty good job of getting their own after-school snacks from the fruit bowl or the snack cupboard containing: graham crackers, peanut butter, pecans, raisins, prunes and peanuts in the shell. The big thing I encourage is drinking water or herbal tea with a drizzle of honey. They don’t get much time to drink many liquids at school. Tea with honey helps them drink more to stay hydrated in the winter and chilly spring when they aren’t ‘hot and thirsty’ like in the summer. Plus the honey soothes their sore throats when they have colds and has antioxidant polyphenols, which may help boost their immunity to prevent future colds.” ― Serena Ball, a registered dietitian and health blogger at Teaspoon Of Spice 

Tea

“I’m a big believer in the concept of small, frequent eating. Many schools start lunch too early in the day and don’t have opportunities for eating after that. If kids are starting lunch at 10:30 a.m. and don’t have dinner until 6 p.m., after-school snacks should be an option. I prefer to fill them up on vegetables and fruits during this time of day, with moderate amounts of proteins and fats that can be obtained from a slice of cheese, peanut butter or milk. Generally, kids don’t eat enough produce, so my children are typically offered sliced bell peppers or cucumbers with hummus or cheese.” ― Rick Hall, a clinical professor and registered dietitian at Arizona State University

“Some of our favorite after-school snacks are cut-up vegetables (carrots, peppers, celery, tomatoes) and hummus as a dip.” ― Katja Leccisi, a registered dietitian nutritionist and author of How To Feed Your Kids: Four Steps To Raising Healthy Eaters 

Hummus

“My kids love apple “nachos,” which are sliced apples, melted nut butter with a sprinkle of dried cranberries and chia seeds.” ― Lauren Kelly, a nutritionist and author of The Everything Wheat-Free Diet Cookbook

“I always offer an after-school snack to my boys each day. If I don’t, the cries of ‘Mom! When is dinner going to be ready?’ start earlier than my sanity can handle. I try to focus on a balance of protein and carbs, offering a variety of choices throughout the week, and I try to make sure it includes fruit to help boost their fruit/veggie count for the day. That may mean a combo of cheese and apple slices, peanut butter and banana or even something like a simple trail mix of whole-grain cereal, raisins and nuts.” ― Regan Jones, a registered dietitian and founding editor at Healthy Aperture

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Apples with peanut butter or cheese is one snack option.

“I have four kids ages 10 to 17, and I give them various snacks. I sometimes make organic air-popped popcorn with Himalayan pink salt and Barlean’s butter-flavored coconut oil.” ― Rebecca H. Lazar, a registered holistic nutritionist and founder of Real Health and Fitness

Popcorn

“My kids love chocolate avocado mousse and of course peanut butter chocolate chip energy bites!” ― Kelly

“The old-fashioned favorite is homemade cookies (ginger, chocolate chip or oatmeal) with a glass of milk or hot chocolate.” ― Leccisi

Treats

“After-school snacks can be tricky because you don’t want them to eat so much that they’re not hungry for what’s probably their main meal of the day … When my kids played sports, after school they needed a heartier but high-carb snack such as a fruit smoothie with Greek yogurt, oats, a few nuts or peanut butter powder, a grilled cheese sandwich or a bowl of cereal with fruit and milk.” ― Bridget Swinney, a registered dietitian and founder of Eat Right Mama

Carbs

“After school, my kids will grab a yogurt or a few cookies, but I generally serve them dinner around 4:30 p.m. so they aren’t snacking for hours between getting home and having their next meal! That’s my strategy, but I work from home, so this method won’t work for everyone.” ― Abby Langer, a registered dietitian and founder of Abby Langer Nutrition

“A favorite is fruit and yogurt, either separately, as a dip, or in a sort of ‘parfait.’” ― Leccisi

“I make low-fat Greek yogurt dips with fresh or dried herbs. The herbs provide potent antioxidants and lots of flavor without added salt. My daughter also loves red bell pepper slices or baby sweet peppers with dip.” ― Melissa Halas-Liang, registered dietitian and founder of SuperKids Nutrition

Yogurt

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Vesna Jovanovic/EyeEm via Getty Images

Tea can help with hydration.

“My daughter is 13 and prefers to make her own snacks. Her two go-tos are half a baked sweet potato drizzled with natural peanut butter and a side of mixed berries or apple slices with almond butter and cacao powder sprinkled on top.” ― Jacqueline Carly, an integrative and functional nutritionist and creator of Get Planty

Sweet Potato

“My daughter isn’t a big milk fan, so I often make low-fat milk and add a little sugar and vanilla extract. I use a tiny handheld milk frother. It makes it seem fancy but it takes seconds to make and it’s easy to wash. I’ll serve that with any fresh or frozen fruit (served cold).” ― Halas-Liang

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A baked sweet potato can be the base for a snack.

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Milk

“Sometimes I’ll make a vegan chocolate protein shake with banana and almond butter or another type of smoothie … Other snacks are cut-up fruit, or Siggi’s Icelandic yogurt with organic granola added as a topping.” ― Lazar

Protein Shake

“If we are on the go I’ll split a peanut butter sandwich between my toddlers. I always try to pair a protein choice with either a fruit, vegetable, or whole grain so the snack isn’t too filling, but is just enough to hold my children over until dinnertime.” ― Katie Serbinski, a registered dietitian and founder of Mom to Mom Nutrition

Peanut Butter

“A classic is a peanut butter sandwich. Other favorites include fruit pieces like apple or pear with peanut butter as a dip or spread and crackers with cheddar cheese and fruit pieces (apples, pears or clementines), with some olives and pickles on the side.” ― Leccisi 

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Air-popped popcorn can be a fun snack.

Sandwich

“If my teenage boys are really hungry, I’ll make an organic mozzarella sandwich with whole-grain spelt bread.” ― Lazar

Soup

“I meal prep soup every week, so sometimes they’ll have a cup of that if it’s ready at the right time.” ― Alaya Wyndham, an intuitive holistic nutritionist

Car-Friendly Food

“I have three kids, and they all have slightly different food preferences. We generally pick them up with the minivan, at least in the winter months, so I choose snacks that are both nutritious as well as non-messy. For my 3-year-old, I often bring shelled pistachios in a snack cup or a banana. My 6-year-old son is ravenous by the time we get him, so I’ll bring him a cheese stick and a granola bar or goodnessKnows snack squares, something with protein. My almost 9-year-old is a carb lover and also gets car sick easily, so I bring her some type of cheddar cracker or veggie chips. She also really likes dried seaweed. When it’s hot outside, they tend to be more thirsty than hungry, so an organic juice, like Capri Sun, is often what I’ll bring them.” ― Frances Largeman-Roth, a registered dietitian nutritionist and author of Eating in Color

‘Mini Meals’

“Snacking has definitely taken on some negative connotations since typical snack foods tend to be synonymous with foods high in fat, sugar and salt. However, I am actually a big proponent of snacks as a way to maintain energy levels and satiate hunger between meals. I think of snacks as mini-meals, meaning, smaller portions but still containing a healthful variety of foods. When it comes to after-school snacks, I generally stick to the following criteria: no more than 200 calories, at least 2 grams of fiber per serving, low in saturated fat (percentage daily value of 5 percent or less per serving), low in sodium (140 milligrams or less per serving), low in added sugar (6 grams or less per serving) and at least two food groups per snack.” ― Ilaria St. Florian, a clinical dietitian at Stamford Hospital

These quotes have been edited and condensed for clarity. 

 

This article was written by Caroline Bologna from Huffington Post and was legally licensed through the NewsCred publisher network. Please direct all licensing questions to legal@newscred.com.

How I Finally Got My Kids to Eat Their Veggies—and Like It

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I used to stand in front of the blender so they couldn’t see. Sautéed zucchini, red and yellow peppers, spinach—I’d throw it all in there quickly with the tomato sauce and breathe a sigh of relief when the crunching would stop and the swirling would begin. Meanwhile, my boys (4 and 6 at the time) would play with their Legos on the kitchen table none the wiser. Sure, I could openly put some veggies on the table (exactly two: broccoli and carrots), but that never felt like enough.

Then one day, a letter came home from my son’s kindergarten PE teacher announcing a nutrition challenge she called Strive for Five. Based on the National Cancer Institute’s recommendation to eat five servings of fruits or vegetables each day, all kindergarten classes would compete to eat at least three servings (but aim for five) of fruits or vegetables a day to celebrate National Nutrition Month in March. All the parents got a handy calendar so we could keep track. The reward? The kindergarten class with the most servings got to choose an activity for PE.

That night, as my husband and I were munching on potato chips on the couch, I remembered that the letter said that the challenge might help parents eat better, too. That promise that we’d start eating a Mediterranean diet this year hadn’t really been working out.

“What do you think if we all did the challenge?” I said.

After my husband finished his delicate, crispy, so-salty-it-sings potato chip, he wiped his hands and said he was all for it. He reminded me that March is the beginning of Greek lent, when he cuts out meat and dairy for 40 days. If I wanted, I could join him, too. Over breakfast the next day, we told the kids that we’re all going to get in on the competition.

“Even me?” said the four-year-old.

“Yes, even you,” I said.

“But what do we get?” my kindergartner asked. I told the boys that, just like the school reward, we could do an activity of their choice for a day. The outing could be anything they wanted, within reason, like going to the aquarium or the science museum or the arcade (read: family time).

The boys grabbed some magic markers and decorated their calendars with pictures and added their names. I posted them on the fridge at eye level so they could easily mark them up every day. They boys were so excited, they wanted to start that day, but I told them they’d have to wait until March 1.

While the idea seemed perfect for our family, because we’re naturally a little competitive (my husband even told the boys, “I’m going to destroy you!”), I honestly didn’t think my kids would follow through. Take our attempt at chore lists. They got tired of being asked to do a chore and mark up their magnetic chart, and I got tired of asking them. My boys were certainly acting excited about the fruit and veggie challenge, but I thought maybe at the end they’d forgo the veggies and focus only on fruit (they eat fruit like I eat chips). Or they’d give up altogether.

But amazingly, they totally owned it.

“Does this count as a serving?” the boys would ask me, nearly every day. Five broccoli florets, check. Four raw carrots, check. Spinach with garlic, check! Two spoonfuls of sautéed mushrooms, absolutely check! Toward the end, my kindergartner even discovered the joy of salad sprinkled generously with vinegar. The boys totally motivated us, too; my husband and I were finally eating like we were in the Mediterranean. Every time the boys marked up their chart, they grinned, as if they were getting away with something. Little did they know I thought I was getting away with something, too.

It may have worked because they could take care of their own chart. Or maybe they had the arcade in mind, but I also think they had a chance to outshine their parents every day. When do kids get to do that? When my kindergartner was tallying up his servings for the day, he’d also count up everyone else’s. “Ha! I have… 7 and Daddy has only 5!” Every week or so, he’d add up everyone’s total servings for the month so far, just to see who was pulling ahead (math skills!).

My little one, I must admit, fell off the wagon toward the end. In the last week, he started saying “I don’t care if I win,” with chocolate on his cheek. But my kindergartner cared very much, and during the month he started reading nutrition labels on almost everything we ate (“Mom, this orange juice is good for you. It has no sodium!” he even said to me).

On the last day, my kindergartner and my husband were neck and neck. “You’re totally going down!” my husband said to him at breakfast. After our boy left the room, I whispered to my husband that maybe we could let him win, just this once. “He’s come so far, and he totally deserves it,” I said. He just smiled at me.

At the arcade, our boys shot up dinosaurs as my husband and I sipped on our coffee, thinking we were totally owning this parenting thing. My kindergartner’s class won the competition at school, too. Mostly, my kids’ good eating habits stuck around after March. They do eat more veggies than they did before the challenge, but I’m not above mashing sweet potato into pancake batter.

 

This article was written by Cheryl Pappas from Real Simple and was legally licensed through the NewsCred publisher network. Please direct all licensing questions to legal@newscred.com.

What Nutritionists Pack Their Kids For Lunch

Courtesy of Cara Rosenbloom

Kids aren’t exactly known for their refined palates, which can cause issues for parents who want to pack healthy lunches for them to take to school.

But delicious and nutritious options are available ― and they don’t always take a long time to put together.

HuffPost asked a group of nutritionists what they pack in their children’s lunch boxes, and they shared their general guidelines and kid-approved dish ideas.

Edamame

“Like many parents, my wife and I work hard to find the balance between what our kids like and what is good for them. It’s important to us to reduce high-sugar and high-sodium options, which limits options, as many convenience foods tend to be saturated in these ingredients. It’s helpful for us to prepare healthier options at the beginning of the week and keep them in the refrigerator so they’re readily available and convenient when we need them. Our oldest daughter, as an example, likes edamame. Often, when we pack that in her lunch, she ends up sharing with friends who also like to eat them.”  ― Rick Hall, a clinical professor and registered dietitian at Arizona State University

Favorite fruits and veggies

“While my goal is to pack all five food groups in my preschooler’s lunch, I really strive to serve a fruit, vegetable and healthy protein option. My preschooler is given a snack at school that is usually a whole grain, so I load up on his favorite fruits (apples, grapes, bananas) and veggies (cucumber slices, red bell pepper sticks, carrots). And when it comes to protein, he loves individual hummus cups and crackers, or cheese and turkey roll-ups.” ― Katie Serbinski, a registered dietitian and founder of Mom to Mom Nutrition

“Vegetables and fruit top up my kids’ vitamin needs, and add variety and color. Kids eat with their eyes first!” ― Cara Rosenbloom, a registered dietitian and founder of Words To Eat By

 

Courtesy of Cara Rosenbloom

Healthier PB&J

“A typical lunch for our kiddos includes a half sandwich with peanut butter and instead of jelly, fruit like grapes, banana, pomegranates, etc. We combine our professional knowledge in nutrition with our practical knowledge of ‘what will my kids eat’ ― we also often have them help us make their lunches so they have a say in what goes in there. Building off the base of always having a fruit (in this case on the sandwich), veggie (usually to dip), protein (peanut butter) and grain (sprouted grain bread), they can pick and choose from what we have. They love helping and getting involved, and it also teaches autonomy and teaches them how to balance their plates.” ― Christopher Mohr, a registered dietitian and co-founder of Mohr Results with Kara Mohr

“I’m a firm believer in serving something familiar or ‘liked’ when it comes to school lunch, with both something healthy and ‘treats’ mixed in. School is a time when your child might be missing Mom or Dad, so their favorite PB&J or Cheerios trail mix every day isn’t the end of their diet. Just serve a new fruit or veggie with their dinner to make up for it!” ― Serbinski

Whole-grain pasta salad

“One family favorite is pasta primavera salad with roasted tomatoes and chicken with baby spinach. I use whole-grain pasta (bowtie or pinwheel) with tomatoes roasted with crushed garlic (fresh or canned); chicken (shredded or cubed, which I cook in bulk and freeze in individual portions); and pre-washed baby spinach, which I quickly wilt in the microwave (kids like it more than grown-up spinach). Then I add a little lemon juice and olive oil, which makes everything taste better, and toss it all together. For sides, we’re partial to golden kiwi or frozen or fresh chopped mango.” ― Melissa Halas-Liang, registered dietitian and founder of SuperKids Nutrition

 

Courtesy of Cara Rosenbloom

Chicken quesadillas

“One of my kids’ favorite items that my wife packs for them are spicy chicken quesadillas. She prepares them the night before school using organic tortillas, diced pre-cooked spicy chicken and a cheese blend. After cooking on a frying pan, we cut them into triangles and keep in the fridge overnight. They are easy to pack, hold and eat ― and the kids love them. They are often asked to trade with friends who want to eat them. It’s the most popular item we pack and super easy to make.” ― Hall

Yogurt

“I have two children who both have great palates, so I feel lucky that packing lunch is not too much of a challenge. Every day, I pack a mid-morning snack that usually consists of a Siggi’s yogurt tube or goat milk squeeze pouch, cucumbers, baby bell peppers and a portion with a side of hummus for my son. For my daughter, I pack a Siggi’s yogurt tube or goat milk squeeze pouch, cucumbers, berries, cherry tomatoes. On occasion I’ll swap the yogurt out for one hardboiled egg with seaweed.” ― Maya Feller, registered dietitian and owner of Maya Feller Nutrition

Dips for veggies

“We also pack mini peppers, cucumbers or baby carrots and hummus or guacamole to dip the veggies.” ― Mohr

“Sometimes I make Greek yogurt dip with veggies and whole grain crackers, chickpea salad and fruit.” ― Rosenbloom

“I keep pre-bought sliced jicama in stock and we make a lot of dips like this homemade ranch: 2 tablespoons of mayo, 2 tablespoons of nonfat Greek yogurt, 1 teaspoon parmesan cheese, half a teaspoon garlic powder and half a teaspoon dried parsley.” ― Halas-Liang

 

Courtesy of Cara Rosenbloom

Nuts (when possible)

“Other popular items for our kids include foods with peanut butter or nuts.  Unfortunately, they are sometimes limited in taking these foods because of nut allergies of classmates ― but nuts tend to be high in healthy fats and proteins that are both healthy and tasty treats.”  ― Hall

Bean and cheese sushi wrap

“A fun lunch is a bean-and-cheese sushi wrap. Spread mashed black beans with a bit of lemon juice on a whole grain tortilla, sprinkle shredded mozzarella cheese, and roll into a tight log. Cut slices just like sushi. Add in orange sunshine. Peel an orange and slice them into thick circles. Veggies would be edamame or sugar snap peas.” ― Halas-Liang

Bento boxes

“When my daughter was in preschool, she loved bento box meal assembly dishes, like smoked Gouda chunks with whole wheat woven crackers (with no added sugar), frozen peas or corn (which she ate frozen), berries or baked apple chunks. We microwaved the chopped apple, then chilled in the fridge. It keeps it from browning and it’s sweeter. We grow cucumbers well into late fall so we add those in too. It was always a hit!” ― Halas-Liang

Quality protein

“My background in nutrition has taught me that kids fare better in school ― both academically and physically ― when their lunch is nutritious and provides long-lasting energy. That’s why there is always a source of good-quality protein in their lunchbox (chickpeas, cheese, Greek yogurt, chicken, lentils, etc.) and some slow-burning, high-fiber whole grains, like quinoa, whole-grain pasta or oats.

My kids’ lunches are made with vegetables, fruit, whole grains and something high in protein. Some of their favorite combos are: cubes of chicken, grape tomatoes and cucumbers on a skewer, with whole grain crackers and fruit; a turkey or cheese sandwich with lettuce and tomato on whole grain, and fruit; and quinoa and bean salad with string cheese, carrots, peppers and fruit.” ― Rosenbloom

 

Courtesy of Cara Rosenbloom

Flavor, texture and variety

“When I’m building my kids’ meals I think about variety, temperature, texture, flavor and of course nutrition. Lunch is usually one of the following with a side of fruit and vegetable: bean and rice burrito, veggie dumplings (tofu and cabbage), soup with a side of fruit, spinach and cheese tortellini with a nut-free sauce (the school has a strong nut policy), homemade salmon salad with carrots and celery topped with tzatziki on a whole wheat English muffin, or a spinach and potato patty inside of a whole wheat English muffin.

Children are in a phase of growth and development and ideally their foods should support this. My goal for my children is to give them healthy options that they love, so they will eat and have the energy they need to focus and engage during school hours, play and continue to grow. I aim to send them with a tasty balanced meal that supplies vitamins and minerals from whole and minimally processed sources.” ― Feller

Leftovers

“Lunches for my children are nearly always leftovers from dinner the night before. I like to start with the vegetables first, such as sautéed broccoli, roasted Brussels sprouts, or cauliflower mash. We always supplement with additional vegetables, which are typically raw, such as avocado, cherry tomatoes, peppers (though never green ones) and celery. If we include animal protein in the lunch, it can be roasted chicken, hard-cooked eggs, lamb or beef ― basically whatever we may have had for dinner. If there is no animal protein available or if that’s not preferred, we add sunflower butter in an individual packets, raw almonds or walnuts, or hemp seeds. Juices, carbonated beverages, sweetened drinks and milk are never included. Always pure water.” ― Laura Lagano, a registered dietitian and owner of Laura Lagano Nutrition

“Family favorites include supper leftovers in a thermos (pasta, soup, stew) along with fruit (of kids’ choosing) and a couple of homemade cookies.” ― Katja Leccisi, a registered dietitian nutritionist and author of How To Feed Your Kids: Four Steps To Raising Healthy Eaters

Dessert?

“People always ask about dessert. In an effort to encourage children to focus on vegetables first, I suggest not putting fruit in the lunch box until you’re certain that your youngster craves the vegetables. And, when you do include fruit, start by opting for the lower-sugar fruit such as organic strawberries and raspberries.” ― Lagano

“Sometimes I add a small treat, like some chocolate chips or my homemade no-bake granola bites.” ― Rosenbloom

“My kids always also get a dessert ― usually something homemade, like cookies, muffins or date squares.” ― Leccisi

 

Courtesy of Cara Rosenbloom

Safe choices

“When I pack my children’s lunches, I always think food safety first and include adequate ice packs to keep cold foods cold.” ― Halas-Liang

“My expertise in nutrition shaped my choices by thinking about food safety, temperature controls and balanced nutrition to prevent childhood obesity and reducing refined products. I also teach my kids to recognize foods as ‘everyday’ versus ‘sometimes’ foods. Therefore they are aware of what foods make them healthy eaters, readers and leaders.” ― Tambra Raye Stevenson, founder and culinary nutritionist at NativSol Kitchen

Rule of three

“I avoid the three S’s: stinky (like fish); sticky (like maple syrup); and soft drinks (too much sugar).” ― Rosenbloom

“For a balanced lunch, I aim for three plant-based colors, plenty of fiber and a good source of protein. ― Halas-Liang

Meal prep

“It’s not just about what you pack, but when you pack it. Make packing lunch the night before part of the nighttime routine ― for us, it’s eat dinner, clean up kitchen and pack lunches. You’re not rushed and can make better decisions vs. adding one more thing to the already crazy mornings as everyone is trying to get out the door.” ― Mohr

“I think it’s easy to get stressed out about packing lunch. To avoid this, I usually pack after dinner or during the after-school snack if I’m home. That way the food is already out. Plus I keep a few sets of containers, some of which are dishwasher-safe. I also don’t make everything from scratch, but do a lot of meal assembly! It’s quicker and with so many healthy options, like beans from a can or pre-washed spinach, it’s easier. And I like to include a quote or little note when I have time.” ― Halas-Liang

Quotes have been edited and condensed for clarity.

 

This article was written by Caroline Bologna from Huffington Post and was legally licensed through the NewsCred publisher network. Please direct all licensing questions to legal@newscred.com.

The Benefits of Cooking with Children

Inviting your preschooler to help you cook provides numerous learning opportunities. You can spend quality time with her while increasing her skills in the kitchen.

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Cooking involves careful planning and time management. Learning how to plan and manage her time will benefit your child as she grows.

While your child learns how to prepare food safely, teach her about the dangers in the kitchen. Point out these dangers, and talk to her about how to avoid accidents.

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Helping out in the kitchen can increase your child’s creativity and help her develop math and reading skills. When you follow the instructions on a recipe together, she can practice reading. Measuring ingredients is a great way to introduce her to the importance of learning math. Letting your child choose ingredients will enhance her creativity and encourage her to voice her opinions.

DIY Banana Chips

Many store-bought banana chips are loaded with added sugar and fat. Follow these simple instructions to make healthy banana chips at home.

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Ingredients:

  • 1 ripe banana
  • Lemon juice (optional)

Slice the banana (or bananas, depending on how many chips you want) into 1/8-inch-thick rounds, and lay them on a greased baking sheet. Bake at 200 degrees F for two to three hours or until golden. Then let the chips harden at room temperature. Enjoy them as is or serve with nut butter. For an extra kick of sweetness, brush lemon juice on the banana slices before baking.

*An adult should oversee all recipes and activities. Recipes and activities may not be appropriate for all ages.

 

Bento Box Mania!

What is a bento box?

Bento box lunches have been increasing in popularity among families with preschoolers and school-age children. Google the term “bento box lunch” and you will find a wealth of resources, including blogs, Pinterest pages and online retailers selling basic and whimsical options. If a parent is artistic, the child’s lunch can become a work of art.

Why does it work well for school lunches?

Bento boxes work well for school lunches and snacks because they protect food in a sealed container and keep food groups separate. If you have a picky eater who does not like foods touching, a bento box may keep your child happy. Parents can have fun creating different lunchtime masterpieces. Bento boxes are also economical because they are reusable and help keep plastic snack and sandwich bags out of landfills.

What are the nutritional benefits of bento boxes?

Bento boxes are appealing because they provide a creative way to add a variety of foods to a child’s lunch while keeping wet foods separate from dry foods. By introducing different, healthy foods early in your child’s life, he or she may develop a preference for those foods as well as a more diverse palate. You can also turn the preparation of the bento box into a learning activity by asking your child what each food is, where it comes from, how it’s made and so on. Engaging your child in the experience may help to build and reinforce a child’s love of diverse, nutritious foods while fostering a love of learning.

What can I put in my child’s bento box?

The options are endless, but here are some ideas:

  • Sliced hard-boiled eggs;
  • A mini-bagel sandwich with almond butter, jelly or another spread;
  • Sliced strawberries, blueberries and kiwis;
  • Cheese cubes;
  • Pretzels;
  • Sliced grapes;
  • A muffin;
  • Mini-pita sandwiches filled with cheese and pepperoni;
  • Sliced pineapple;
  • Celery and carrot sticks;
  • Cucumber slices;
  • A turkey and cheese sandwich on a Hawaiian roll;
  • Veggie chips;
  • Rice molds;
  • Chickpeas and black beans;
  • Raisins and chocolate chips;
  • Sandwich rounds with ham, cheese and avocado.

Enjoy making bento box lunches!

Five Benefits of Family Meal Time

While it can twenty20_57c6a417-0cc7-4440-8840-1ca2d86f5dc0be challenging to find the time to eat meals as a family, it is important to try to make time for this oft-ignored tradition. Here are five benefits of eating meals together as a family.

  1. It gives you quality time together. Due to everybody’s different schedule, it can be difficult to spend time together  as a family. A regular meal time gives families a chance to regroup, talk and enjoy each other’s company.
  2. It helps reinforce good manners. Having a meal as a family is an excellent opportunity to practice good manners. The more you eat together, the more opportunities your children have to practice good manners.
  3. It promotes healthy eating. When you have meals together at home, you can easily control what your children are served. twenty20_9e57ce90-74c3-44d0-9f76-12c914a5e392Thus, you can add more fruits, vegetables and whole grains to the menu.  
  4. It helps expand children’s palates. Instead of serving rice, substitute quinoa. Or serve mashed cauliflower instead of mashed potatoes. If you’re serving chicken, add a side of tikka masala sauce for dipping. Having family meals together means more opportunities for trying and hopefully enjoying different foods.
  5. It helps save money. Many families will visit the local pizza shop or a fast food restaurant to save time, but the costs of doing so can add up quickly. It is much more cost effective to prepare and serve a meal at home than to go out to eat. Your family can put the money you save toward something else, such as a vacation or weekend outing.