Eating Healthy at Home
Of course we all care about our family’s health, but it’s hard enough just to get a meal on the table most days, let alone having to worry about making it nutritious, too! Remember, it’s okay to start small. Simply switching to whole grains or replacing soda and sports drinks with water will help you become more conscious of the foods and beverages you and your kids are putting into your bodies. Before you know it, making healthier choices will be second nature. You’ve got this—and we’ve got your back!
MyPlate is a great place to start educating yourself about healthy eating. The site uses visuals to help your family make healthy food and beverage choices from all five food groups—fruits, vegetables, grains, protein and dairy.
Start with a few of these small changes:
- Make half your plate fruits and veggies.
- Focus on whole fruits.
- Vary your veggies, with a rotating cast of dark-green, red and orange vegetables at dinner.
- Make half your grains whole grains (think whole-wheat pasta and tortillas, brown rice and quinoa, whole-grain bread).
- Change up your protein routine, with an emphasis on chicken, turkey, fish, and lean cuts of pork, beef, bison or game meats, trimmed of fat. Beans are a great plant-based protein source to include in your diet as well.
- Offer water, low-fat (1%) or fat-free milk, or 100% fruit juice instead of juice drinks, sports drinks or soda.
Make sure everyone in the family eats and drinks the right amount for them. Kids need different amounts of food at different ages, genders and activity levels. Learn about your children’s nutrition requirements to make sure you’re giving them the nutrition they need.
Boosting Fruit & Veggie Consumption
You may be wondering, “How am I ever going to incorporate enough fruits and veggies into our meals to make them half the plate?”
It’s not as hard as you think. Chances are, your kids are already eating a good amount of fruit. Make sure you’re offering fruit with breakfast, lunch and snacks. If you still think they’re not getting enough, smoothies are a delicious (and efficient) way to pack in one or more servings. And don’t forget dessert! Try berry parfaits with Greek yogurt; halved peaches or sliced pineapple, grilled and drizzled with a little honey; homemade fruit popsicles; blueberry crumbles; and baked apples or poached pears with cinnamon.
We’ll admit, you might have to get a little more creative with veggies. But that doesn’t mean you have to throw away all of your existing recipes and start from scratch. Simply find ways to incorporate more vegetables into the meals your family already loves. Here are a few of our go-to tricks:
- Wraps: Step up your standard turkey-and-cheese by adding extras like baby spinach, red pepper, cucumber, avocado, tomato, shredded carrots and sprouts.
- Pizza: Top whole-grain crust or dough with any combination of mushrooms, peppers, onion, fennel, zucchini, tomatoes, Brussels sprout leaves (trust us, it works), arugula, spinach and fresh herbs. Create a pizza bar of options for DIY pizza night.
- Quesadillas or Bean Burritos: Stuff with corn, peppers, tomatoes, onions, avocado, spinach or cilantro, and serve with salsa.
- Soups and Stews: Gazpacho, minestrone and chili are all so easy to upgrade! Throw in whatever extra veggies and beans will work best with your recipes.
- Pasta: You can add nearly anything to this dish! Broccoli, cauliflower, peas, peppers, snow peas, mushrooms, onions, leeks, Brussels sprouts, butternut squash, pumpkin, zucchini, spinach, kale, escarole, herbs—and, of course, tomatoes—are all perfect partners for whole-grain noodles. If you’re willing to mess with your recipe, carrots, zucchini and onion make nutritious additions to your Sunday sauce.
- Smoothies: Not just for fruit. Try adding carrots, beets, cucumber, ginger, avocado, spinach or kale to your smoothies, and have your kids guess the mystery ingredient!
Get kids in on the act
You’ve heard it a million times, but that’s because it works! The more involved kids are in planning and cooking meals, the more likely they are to eat them.
- Include your kids when planning the weekly family menu so they feel like they have a say in what they’re eating.
- Look at your school’s website together to see what’s being served, and decide if you’ll make breakfast and lunch at home or buy it at school.
- Shop for groceries together. Make a list before you go to the store and only buy foods on the list. Once in the store, let your kids help you find items on the list. Read food labels out loud and talk about the choices you’re making.
- Cook with your kids. It’s a great opportunity to teach them measurements, conversions and cooking skills, and it gives them a vested interest in the finished product.
- Hold family taste tests. Buy different brands of a healthy food (whole-grain pasta, for example) and let family members decide which one they like best.
Create a Home Salad Bar
Set out small bowls of broccoli, shredded carrots, diced cucumbers, raisins, cherry tomatoes, and other ingredients for kids to create their own leafy masterpiece.
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