Balanced meals can take less time than going through the drive-thru! 

5 Easy Ways to Enjoy More Mealtimes Together 

Plan ONE MORE family mealtime in every week.  Take a quick inventory of how many times you usually eat together now. Then plan to add just one more family mealtime per week. If dinnertime is too hectic, add a leisurely weekend breakfast or lunch. After a month or two of this new pattern, you can then add another family meal each week. Before you know it, you and your family will be eating together at least five times every week.

Plan TASTY MENUS for family meals together.  If you think that putting a meal together has to be hard or take a lot of time, think again, and see our tips below! The best meals are simple, tasty and planned together. Let everyone choose a favorite menu for one day.  Even small children can pick a main dish (like tacos or pasta), a vegetable (green salad or cooked carrots) and fruit for dessert (sliced apples or canned peaches in juice).

Plan to set a SPECIAL TABLE for family meals.  Food is just one important part of mealtime. There are many other ways to set the mood for an enjoyable and relaxed time around the table together. A little extra attention to the actual table setting (with very little expense) can add a lot to mealtime mood. Some ideas that don’t cost a lot include a candle, some colored napkins or wipe-clean, plastic placemats for children.

Plan to ENJOY CONVERSATION at the table.  Many mealtime benefits come from the conversations that families have while eating together. Children learn new words from the adults. Adults are able to share family values with the next generation. Talk about things that are positive and allow everyone to participate. Have each family member share the best thing and the worst thing that happened to them during the day.  Share something you each are grateful for.  Even toddlers like to offer their opinions on topics like “what is your favorite color” or “what made you laugh today.”  Check out Table Topics (the game) or these conversation starters.

Plan to TURN OFF THE TV and telephones.  Loud television noise and multiple phone calls can upset anyone’s mealtime routine. This makes it hard to eat or carry on a conversation. The solution is simple: make mealtime a TV- and phone-free zone (except for emergencies, of course). Turn off the distractions for just 30 minutes. Imagine you are eating at a nice restaurant. Play some soothing background music at low volume.

And for making the actual dinner, remember these tips:

• Involve the whole family in meal planning whenever possible.
• Keep in mind it may take kids 8-10 tries to TRULY know if they like or dislike a food.
• Assign “tasks” to everyone. Watch how fast (and FUN!) preparing meals can go. Healthy meal helpers make it FAST!

Plan Ahead

• Make up a grocery list and shop for the meals you’ve planned.
• When you DO cook, make enough for two meals and freeze one for a busy day.
• Chop and freeze leftover chicken or other meats to use in rice or pasta dishes or for a quick main course salad.
• Wrap and freeze individual-sized servings of thinly sliced meats for a quick sandwich.
• Keep your kitchen stocked with items like quick cooking rice, pasta, tortillas, canned beans, low-fat cheese, canned or frozen vegetables, tomato sauce, canned fruits and lowfat milk.

 Keep a list of simple meal ideas HANDY!

Combine low-cost convenience foods with ones you prepare. Try these ideas as a starter!

Burritos  Bean burritos (canned low-fat beans and flour tortillas), low-fat cheese cubes, prepared package of Spanish rice, and a side of green pepper rings. Serve with sliced pears topped with a spoonful of frozen strawberries or chopped kiwi (using just a spoonful of more expensive fruits controls cost, but adds variety, interest and color to the meal).

Pizza  Frozen pizza (optional: add more chopped veggies and top with low-fat cheese), serve with Italian green beans and with a side of lite canned peaches topped with a spoonful of vanilla pudding.

Simple Tasty Soup  Start with canned soup. For each can, prepared according to directions, add 2 cups of liquid, 2 cups of chopped leftover meat, and 2 cups of canned or frozen vegetables. Complete your menu with crackers, canned frozen or fresh fruit, and a glass of low-fat milk.

Plan one or more of your own quick meals using the following chart. After you have planned your menu(s), circle the items you need for groceries.

Resources

‘Kids a Cookin’,  Simple “kid friendly” recipes and tips for teaching kids cooking skills

Cooking Light Magazine or Cooking Light online,   Search under Find Recipes.

Meals in Minutes, The American Heart Association, Quick, healthy menu ideas and recipes

The Sneaky Chef, Missy Chase Lapine – ways to get extra fruits, veggies and other healthy foods into kids who are picky eaters