Healthy Living Reality

Author: Natalie

  • Healthy Dinners for Busy Nights Series: Top Vegetables and High-Fiber Carbs for Low-Effort, Kid-Friendly Meals

    We’ve been talking about healthy dinners on busy weeknights. It’s possible! Use tasty, simple foods and balance your meals for family-friendly dinners without fuss. In the last post, we talked about lean, affordable proteins that everyone can enjoy within minutes. In this post, we’ll cover vegetables and high-fiber carbs. 

    We’ll start with vegetables, focusing on ones that I can get my son to eat reliably. When planning meals, I start with vegetables because they’re the trickiest to get my son to eat. Vegetables are high in fiber, low in calories, and full of vitamins, minerals, and antioxidants.

    Then we’ll talk about the final corner of your plate: a portion of high-fiber carbohydrates like whole grains, starchy vegetables, and fruit. Along with fiber, they add important nutrients like antioxidants, vitamins, and minerals. They’re also great sources of energy.

    Vegetables for Adults and Kids

    Vegetables can be easier for adults than kids. I usually have a big green salad at dinner, and often raw vegetables like cucumber, carrots, or bell peppers. I have a plenty of cooked vegetables, too, enjoying any type, such as eggplant, turnip, cabbage, beet root, broccoli, or onions.

    My son has a more limited list of go-to vegetables. Here’s what I can currently get him to eat. 

    Fresh Vegetables

    Fresh vegetables can take a little more effort to prepare, but they’re pretty easy. If you cook a bigger batch, you can use them for a few nights. Zucchini, Brussels sprouts, mushrooms, and onions are current fresh choices for my son. 

    Canned Vegetables

    Low-sodium canned vegetables are better choices than regular ones, but the reality can be different. In my household, I’m happy if my son will eat vegetables, so I don’t worry about the sodium content. Canned seasoned tomatoes, carrots, and green beans are our most frequent choices. 

    Frozen Vegetables

    These are great for increasing variety because they offer non-seasonal vegetables at constant prices. Variety is important because a variety of vegetables means a variety of nutrients. Frozen vegetables also mean you don’t have to peel or chop anything. Frozen mixed vegetables, broccoli, and cauliflower are some of the most frequent choices in our home. My son also likes crinkle cut frozen carrots, though he doesn’t like cooked fresh carrot slices. 

    High-Fiber Carbohydrate Foods

    Most kids and adults love carbohydrates, but it’s best to opt for high-fiber ones to improve blood sugar control and nutrient intake, not to mention support stable energy and weight control. Getting the best carb sources can take some planning, but it’s not too hard! Here are some routine choices in our home.

    Whole-Grain Pasta

    Whole-wheat spaghetti with marinara sauce, penne pasta with chicken, and elbows with parmesan cheese are quick and easy. Kids also seem to like plain pasta as a finger food. If you don’t like scrubbing pots after cooking pasta, you can boiling water over pasta and soak it until it’s al dente or soft.

    Sweet Potatoes

    High in vitamin A and naturally sweet, they’re easy for kids and adults to enjoy. You can use them just like you use white potatoes, such as julienned in strips and baked with sea salt instead of French fries, or baked and served with plain yogurt and broccoli florets. Kids might enjoy them as pizzas, sliced and baked with tomato sauce and low-fat mozzarella cheese. 

    White Potatoes

    White potatoes have a bad reputation, but they’re a lot healthier when they’re not fried in oil, mashed with butter, or served baked with bacon and sour cream. Try them with broccoli and low-fat cheddar cheese, or cook them lightly, dice them, and toss them with eggs in a pan.

    Brown Rice

    Brown rice is as easy to cook as white rice, and it’s more nutritious. For extra flavor, cook it in low-sodium broth instead of water. Serve it plain, with some cooked onions and peas, or with sliced almonds. You can also make fried rice with egg, cooked mixed vegetables, and any additional vegetables or proteins you like. Use cooking spray or a small amount of olive or canola oil. 

    Kabocha and Other Winter Squash

    Kabocha, acorn, and butternut squash are hard-shell squash, or winter squash. High in fiber and potassium, and lower in carbohydrates and calories than potatoes and sweet potatoes, they are tasty and easy to store for weeks or longer. Bake slices with a brush of olive oil, and serve them plain or with cottage cheese. You can also cook a whole squash and puree the flesh to use in soup or stew. 

    Whole-Grain Crackers

    Wheat Thins, Triscuits, and other whole-grain crackers can be a solution when you’re stuck for time and need a healthy carb. Kids love them! For a quick, kid-friendly meal, serve them with peanut butter or a hard-boiled egg along with grape tomatoes and grapes. It’s ready in seconds and has tons of nutrients!

    Fruit – A Sweet Source of Nutrients

    Fruit is naturally sweet and a source of fiber and potassium, and most kids love many kinds. Bananas are a year-round favorite in our home, but my son can eat impressive amounts of watermelon all summer. Most kids seem to love strawberries, blueberries, cantaloupe, mandarins or tangerines, and apples. Mangos, pineapple, kiwi, and oranges are more favorites. 

    Any fresh fruit is a good option, with more variety equalling a wider variety of phytonutrients. If you opt for frozen or canned, just check for types that are unsweetened or have no sugar added. 

    Fruit can be your family’s dessert, or you can serve it as a side for the main dish. For a more special-seeming dessert, try a fresh or frozen fruit salad with chopped peanuts or nuts and 1-2 tablespoons of whipped topping or 1 tablespoon of mini chocolate chips. You can also cook apples or pears plain or with cinnamon and serve them sliced or pureed into a chunky or smooth sauce.

    Now we’ve talked about the main portions of your plate from proteins and vegetables to high-fiber starches and fruit. Next we’ll cover tips for making healthy meals fly in your family!

    Balanced, healthy meals can be possible every night when you have the right foods on hand. To chat more about healthy eating in real life, make an appointment! 

  • Healthy Dinners for Busy Nights Series: Top Proteins for Low-Effort, Kid-Friendly Meals

    Healthy Dinners for Busy Nights Series: Top Proteins for Low-Effort, Kid-Friendly Meals

    Life is busy. By dinner time, I’m usually tired and thinking about a long to-do list that I haven’t finished. I don’t have much time or energy for making elaborate meals, but I know that nutritious meals are critical. They keep us going now, and they set the stage for a healthier future. In this series of blog posts, I’ll give my top foods for putting together healthier and quick meals, and offer tips for serving balanced meals that kids and parents can enjoy. Let’s start with protein.

    Protein is essential for everyone, and growing kids can use a lot! It’s a good idea to have at least one high-protein food at most meals and snacks. My son enjoys most lean proteins that I offer, thankfully. Here are some of his favorites that are quick to get on the table.

    What Is a Lean Protein?

    Lean proteins are usually defined as protein sources that are low in saturated fat. It may be surprising to hear that the category of lean proteins usually includes nuts, peanuts and seeds. They’re high in fat, but mostly in heart-healthy unsaturated fats. 

    These are usually considered lean proteins.

    • Fish and shellfish
    • Skinless chicken and turkey, including lean ground turkey
    • Beans, split peas, and lentils 
    • Low-fat cheese and cottage cheese, non-fat yogurt, and non-fat milk
    • Eggs and egg whites
    • Nuts, peanuts, and seeds

    These are usually not considered lean proteins.

    • Fatty meats like many steaks, ribs, most ground beef, brisket, and pork chops
    • Processed meats like ham, bacon, sausage, pepperoni, and salami

    Red meat can be low in saturated fat, but even lean red meats can increase the risk for heart disease due to the way your body digests them. 

    Some deli meats are low in fat and calories. Lean ham and turkey breast are examples. Because they’re processed, they usually contain nitrates, which are known to increase the risk for certain types of cancer. That’s why I tend to avoid them. 

    Keeping Lean Protein Lean – Healthy Cooking Methods

    How you prepare your protein matters, too. Grilled and roasted choices, for example, are lower in carbohydrates and fat than battered or breaded and fried options. Fish sticks, popcorn shrimp, and chicken fingers are common examples of lean proteins transformed into not-so-lean options. 

    Eggs – Naturally Tasty and Quick

    Eggs are staples in my household when prices are down. Kids like their texture, too. They don’t need seasoning, and they’re high in protein. Egg whites are nearly pure protein, while egg yolks have every essential nutrient except vitamin C – no joke! I usually make egg whites for myself to reduce cholesterol and saturated fat.  My son likes yolks and whites, so I usually give him a whole egg and additional whites if he wants. 

    I like making a few hard-boiled eggs that I can keep in the fridge for a few days and peel at meal time. We also make a lot of eggs in a frying pan with cooking spray. They take about 3 minutes to prepare, and the pan may be easier to clean than you expect. We both like eggs plain because we like their taste naturally, but you can add cheese, vegetables, and any herbs you like. 

    Cottage Cheese – A Refreshing Source of Protein and Calcium

    Cottage cheese is as quick as it gets when it comes to protein. Just serve it! It’s cool and refreshing on warm days when my son has been playing hard all afternoon. He always lights up when I offer him cottage cheese. Each half-cup of low-fat cottage cheese has 13 grams of protein and 8% of the daily value for calcium, which is essential for bone health. 

    We both like it plain, but most people add nuts, seeds, fresh cut fruit or berries, or whole-grain cereal to it. You can also cook with it; for example, try it in lasagna layered with marinara sauce and whole-grain noodles or slices of eggplant. 

    Swai – Carb-Free Protein

    Individually frozen fish fillets make me feel great as a parent because of their nutrition. Plus, they’re quick, easy, and affordable. We get swai most often. It’s a mild-flavored white fish similar to tilapia, but it’s a little bit flakier. I broil or microwave a fillet, which is enough for 1-2 people. Fish has about 25 grams of protein per 3-ounce serving. Swai is low in calories, with 80 per serving.

    Try it plain, or use it for healthy baked fish sticks with a coating of crushed whole-grain cereal or almond meal mixed with parmesan cheese. 

    Salmon – Brain and Heart-Healthy Treat

    We also get individually frozen fillets of salmon regularly. It’s probably one of the world’s healthiest foods due to its high amount of heart-healthy and brain-healthy omega-3 fatty acids. Yes, I serve my son fish the night before important tests at school, just like my dad used to make me salmon the night before a track meet or cross country race!

    Salmon is another option you can have plain. We also like it with teriyaki sauce or salsa. One of my regular dishes is salmon fajitas with onions, bell peppers, and tomatoes. 

    Frozen Chicken Tenderloins – Simple and Versatile

    Frozen skinless chicken tenderloins or skinless chicken breast is portion-controlled. Just thaw and cook it so it’s ready to serve or use. I don’t eat chicken often, but it’s one of my son’s favorite foods. It has 25 grams of protein per serving, and has B vitamins and some heme iron. That’s the kind of iron that your body can absorb more easily than the non-heme form of iron. Non-heme and heme iron are both in animal-based foods, but plant-based foods only have non-heme iron.

    Chicken pizza with tomato sauce and low-fat cheese on whole-grain pita or English muffins, chicken burritos on whole-grain tortillas with beans and cooked zucchini sticks, and chicken with mushrooms and onions are easy and nutritious. 

    Canned Beans – High-Fiber Plant-Based Protein

    Canned beans are another staple. They’re a plant-based source of protein, so they’re cholesterol-free, nearly free from saturated fat, and a source of dietary fiber and potassium. Garbanzo beans, black beans, and fat-free or vegetarian refried beans are our usual choices, but pinto beans, navy beans, and cannellini beans are good, too.

    Burritos on whole-wheat tortillas and tacos in whole-grain shells are easy bean options for my son. For me, I like beans as a side to my salad. You might be able to get pickier kids to eat beans in chili, though some kids like them as a finger food. Try roasting them with salt for a crunchy treat. 

    Meat Substitutes – Flavorful Plant-Based Based Burgers and Hot Dogs

    Plant-based meat substitutes can be highly processed, and their nutrient profiles vary widely. Some brands are high in saturated fat from palm or coconut oil, and we don’t choose those types. Instead, I look for soy or bean-based options. Bean burgers and soy-based meatless hot dogs are perennial favorites, but adults who are watching sodium may need to be careful about quantities. 

    To enjoy in minutes, just serve your black bean burger patties or meatless hot dogs with a whole-grain hamburger or hot dog bun, which are usually available in store brands. You can also cut them up and add them to salads, eggs, or soup. 

    These proteins help us out on busy nights, which is most nights. They’re all tasty, nutritious, and ready in seconds or minutes. Plus, they’re affordable, especially in comparison to red meat.

    If you’re looking for healthy protein options that you and your family can all enjoy on busy nights,  or anything else about healthy living in real life is on your mind, let’s talk!

  • Healthy Cereal Nutrition Calculator for Kids (Build Your Own Bowl)

    Healthy Cereal Nutrition Calculator for Kids (Build Your Own Bowl)

    In our previous blog post, we described my dad’s original homemade cereal recipe. It’s kid-friendly and nutritious. It’s also parent-friendly because it doesn’t require cooking, clean-up is minimal, and you can vary it according to your tastes and needs. 

    Here’s a calculator you can use to figure out the basic nutrients in your cereal. Just use the drop-down menus to select the amount of each ingredient that you use. If you don’t use a particular ingredient, just skip it. Then click, “submit,” to see calories and important nutrients (why these nutrients?).

    Build-Your-Own Cereal Nutrition Calculator

    Nutrition Totals (Per Serving)

    *Estimates based on USDA averages. Values will vary by brand and preparation.

    **For example, dried cherries, dried cranberries, dried pineapple chunks, sliced prunes

    ***For example, chopped peanuts, sliced almonds, chopped walnuts, cashew halves, sunflower or pumpkin seeds

    Why these nutrients? 

    Calories – Indicates how much energy, and needed for weight control

    Fat – Source of energy and helps you stay full

    Saturated fat – less healthy type of fat – limit this!

    Sodium – linked to higher blood pressure in some people – some adults may need to watch sodium

    Total carbohydrates – lets you monitor if you’re cutting back on carbs (adults especially!)

    Dietary fiber – a healthy option for digestion, blood sugar control, and cholesterol control

    Added sugars – a source of calories without nutrients – less is usually better

    Protein – helps you fill up and supports growth and muscles

    Calcium – essential mineral for strong bones – but many kids and grown-ups don’t get enough

    Want to know more about nutrition and feeding hungry kids while staying healthy yourself? Talk to me anytime! 

  • The Nutritious “Cereal” My Dad Made—And Why Your Kids Will Keep Asking for It

    The Nutritious “Cereal” My Dad Made—And Why Your Kids Will Keep Asking for It

    Most Americans grow up thinking that cereal comes from a box, but that’s not what “cereal” meant in our household when my sister and I were growing up. Whenever my dad offered to make us “cereal,” we got excited, whether it was for breakfast, lunch, or dinner. 

    My dad worked from home, while my mom worked at a traditional job. That meant my dad was the primary caregiver and responsible for feeding the two of us. He didn’t cook anything fancy – dinner was usually bread, chicken or fish from the toaster oven, and canned peas or corn – but he did develop a few signature recipes. 

    One of them was “cereal,” and it’s perfect in nearly every way. It takes only minutes to prepare. It doesn’t require cooking or much clean-up. It’s inexpensive. It’s sure to please kids. It’s also a great way to get kids involved in the kitchen – they can get excited about handing you the ingredients and putting them away when you’re done with them. 

    Dad’s cereal is versatile. You can vary it according to what you have on hand, and you can alter it to fit into any nutritional goals or dietary requirements that you may have. Since you assemble each person’s bowl separately, you can make it according to each person’s preferences to please each child and adult at home. 

    Here are some tried-and-true variations.

    • Any fresh or frozen fruit works instead of the banana, or in addition to it. Mango chunks, strawberry slices, blueberries, and pineapple chunks are all great. If you’re using frozen fruit, check for unsweetened versions to avoid added sugars. 
    • Any type of nuts works well. You can also use chopped peanuts. If you have nothing on hand but peanut butter, add in a tablespoon or so. 
    • For kids especially, add a treat or two, like a drizzle of honey. A little bit goes a long way. A few mini chocolate chips, a maraschino cherry, or 1-2 teaspoons of rainbow sprinkles can make the cereal seem extra special, too. 
    • Swap any dried fruit for raisins. Sliced dates are an especially sweet addition – just 1-2 dates can add a lot of sweetness. 
    • If you’re trying to reduce carbs, try having just ½ a banana and a smaller portion of oats. Your bowl will still be satisfying! 

    And finally – no milk on hand? No problem! Once or twice, when we’d made the cereal and were ready to pour in the milk, we realized we were out of milk at home. The solution was juice. Really – it worked fine!

    A Healthy, Balanced Breakfast (Or Late-Night Snack!)

    Finally, it’s healthy. The original recipe has 0 grams of added sugars. It’s high in fiber and protein, and low in saturated fat. It has whole grains, fruit, reduced-fat dairy, and nuts. It’s a balanced meal in a bowl that everyone can love. 

    Here are the calories and nutrient highlights.

    • 460 calories
    • 10 grams of fat
    • 16 grams of protein
    • 82 grams of carbohydrates
    • 2 grams of saturated fat
    • 13 grams of fiber

    But I wasn’t thinking about healthy fats, protein, fiber, and calcium at that time. I was thinking about how good the cereal was – and how much it was tied to my dad. Like any normal kid, I sometimes wandered out of my room after bedtime to tell my dad that I couldn’t sleep. Sometimes, he’d be at the dining room table, talking with my mom after her work day, and eating a bowl of his cereal. 

    From “Dad’s” Cereal to “Grandpa’s” Cereal

    I grew up (in age, if not in maturity) and moved out, and haven’t had Dad’s cereal in decades. But as “Dad” became “Grandpa,” and my son is now old enough to enjoy it, my dad has started making it again – for my son. The basic recipe is the same, and my son now understands what his mother means when she says, “Grandpa’s cereal.” He loves it, too. 

    How to Make My Dad’s Cereal

    Get ready to be underwhelmed: making cereal couldn’t be much easier. Here are the ingredients in the basic recipe. He never measured them, but I will give you approximate quantities. If you use these ingredients in these amounts, your bowl of cereal will have the calories and nutrients listed above. 

    ½ cup of rolled oats: Oats are a whole grain, and they’re delicious plain or with other foods. If you love oats but don’t like cleaning the pot after making oatmeal, this may be your new go-to.

    2 tablespoons of wheat bran: Wheat bran is very high in fiber. Make sure you soak it in milk (or juice) before serving it so nobody risks choking on it, since it can be dry. 

    2 tablespoons of raisins: They add sweetness and chewiness, as well as fiber, iron, and potassium. If you don’t have raisins, use another type of dried fruit or some extra fresh fruit. 

    2 tablespoons of sliced almonds: A source of heart-healthy fats, plant-based protein, and fiber, almonds add crunch and a light earthiness. Any kind of nuts is fine. 

    1 small sliced banana: Bananas just go well in cereal! Riper bananas are sweeter, while less-ripe bananas are higher in resistant starch, which acts like fiber. 

    ¾ cup of skim milk: Just pour it over the top to soak the ingredients. For fewer calories (but less protein), almond milk is a good substitute. 

    To make your cereal, just add the oats to the bowl, followed by the bran and other ingredients. Pour the milk over it, and serve!

    Dad’s Cereal Is a Real-World Nutritional Strategy!

    Real life means keeping things simple and going with the flow. That’s just what you can do with Dad’s cereal. Use inexpensive ingredients that you already have on hand, and vary them as needed to suit every taste and meet every need in your household. 

    There’s nothing wrong with boxed cereals if you choose wisely, but this can be another option that helps prevent boredom and feels like a treat even though it’s nutritious. 

    For more tips and to chat about how you might add real-life, nutritious meals to your busy and hectic life, let’s talk! 

  • Make It Count: Turn Daily Life into Healthy Family Time This Spring Break

    Make It Count: Turn Daily Life into Healthy Family Time This Spring Break

    Spring break may mean a family vacation for some, but for many parents, having kids home from school for a week or two is challenging. You’re suddenly responsible for full-time child care, including safety, entertainment, and health. At the same time, you may be working your regular schedule while trying to meet your own physical and mental health needs. 

    The good news is that even without a family trip or elaborate plans, you can meet everyone’s needs during spring break. It may not be the “perfect” spring break of your dreams, but it can stll be a “great” spring break that brings your whole family together. 

    Common Concerns for Parents

    What could go wrong when kids are home without teachers, assignments, and friends? Here are some common worries for parents about their kids. 

    • Loss of academic progress or falling behind at school
    • Kids feeling lonely without their friends
    • Screen time and lack of physical activity
    • Snacking on unhealthy foods

    And here are some common challenges for parents. 

    • Juggling work and childcare
    • Staying active and eating healthy
    • Maintaining a schedule that allows for enough sleep

    These are real concerns and challenges, but there are strategies you can use to address them. It’s about making each minute count. 

    Turn Meals and Meal Prep into “Family Time”

    You’re already spending time grocery shopping, preparing food, and eating it. Why not use that time to bond with your kids, too? 

    Instead of trying to sneak in a trip to the supermarket while the kids are at an activity or someone else is watching them, take your kids with you to the store. The first trip may take longer than usual, but allow time for it. Later trips will be faster as your kids get used to the routine. 

    Remember to tell your kids the rules before you go in. Common rules are, “no touching,” and “you can only ask for something once; a ‘no’ is a ‘no.’” If they break the rules, it’s okay to leave the store without purchasing anything. The kids are sure to learn the lesson when they realize that you arrived home without their favorite snacks, cereal, and fruit. 

    When prepping meals, invite your kids to help. It does take longer than making a meal yourself, but you can allow for the extra time. Or, find tasks that they can do that are on the side, say, setting the table or grating cheese for a topping while you make the rest of dinner.

    You don’t have to pressure your kids to help if they don’t want to. Sometimes, they just want company. Let them color, play with their stuffed animals, or count baseball cards on the kitchen floor as you cook and clean. They may want to talk to you, or they may simply enjoy being near you and knowing that you’re available to listen if they want to say something. 

    It’s easy to create lasting memories – try breakfast for dinner with whole-grain pancakes and fresh fruit!

    When you sit down, make it a pleasant atmosphere. Check our recent post for tips on getting the most out of family meals. Hints: interact with your kids, put your phone down, and smile.

    Low-Effort Ways to Make Meal-Time Special

    You’re already serving meals. With a small twist, you can make them seem special and create happy family memories. Here are some ideas.

    With a little bit of effort and a lot of love, lunch can be healthy for the soul and body.
    • Have a picnic at a nearby park.
    • Try breakfast for dinner.
    • Have a themed meal like “camping” (veggie hot dogs on whole grain buns, and s’mores for dessert)
    • Set up a picnic blanket in a room of your home that’s not usually for eating, and eat there. 
    • Have dinner by candlelight and invite your kids’ stuffed animals for story time afterwards. 

    Keep Active While Keeping the Peace

    Keeping everyone active can involve juggling, but it doesn’t need to involve fighting. When you make outdoor time feel natural, it can be easy to stay fit and keep kids active. For example, remember that picnic in a park? Take a ball, some sand toys, or the jogging stroller, and stay in the park for a while before coming back home. 

    You can also tie active time to errands. Walk, stroller, scooter, or bike to supermarkets, the library, or the pharmacy.

    Minor bribes can work, too! For example, walk to:

    • A nearby coffee shop for some tea and a whole-grain bagel with cream cheese to split
    • A farmer’s market for juicy strawberries or sweet peas
    • A neighborhood joint for a brown rice and veggie teriyaki bowl or chicken tacos

    If necessary, make up errands, like mailing a letter from the post office instead of from your home, to get outside. 

    Strategically Balance Work with Family Time

    The toughest part for many parents is getting work done while spending enough time with family. It’s not just a question of feeling guilty, though that can feel bad enough. For many parents, working for hours at a time during vacation can lead to hard evenings with cranky children. They’re just asking for attention.

    If you can give them attention throughout the day while sneaking in some work time, you might be able to reduce the amount of crankiness you need to deal with later on. It can help to alternate play time with work time. 

    For example, bring your laptop to the park and play for 30 minutes before working for 30 minutes, even at the side of a sandbox. Or, do some workbook pages, or draw a few pictures, with your kids at home before leaving them to continue right next to you as you get to work. 

    Let them know you’re available to listen if needed, but that you’re working on something. It can also help to let them know when the next time they can expect your undivided attention is – possibly in 30 minutes, or at the next meal, or when it’s time to walk to the mailbox.

    The Bottom Line

    There’s no question that parenting during breaks from school is different than when school is in session, but it can be a positive experience. Plan ahead so you have plans for what to eat, how to prepare it, when you can involve your kids, and how to get everyone active. Plus, think about when you can work and how to do it strategically so you still get time with your kids. 

    Remember that it may be challenging, but it doesn’t have to be perfect. You can stay healthy, build bonds, and become a stronger and more confident parent each time. 

    I can support your goal to live healthy in real life. Schedule with me, and let’s chat about simple, everyday ways to support a healthy family and a healthy you!

  • Benefits of Family Meals – and How You Can Get More Nutrients with Less Hassle

    What comes to mind when you think of family meals? The idealized image may include seven dinners a week together, smiling children with clean hands, relaxed parents who are fully focused on the family, and home made, balanced meals that everyone shares. 

    For most families, the reality is different. By dinner time, kids and parents may be tired and cranky. Meals may be home made, from boxes, or take out. And these days, it’s common for kids to have activities during dinner time, so seven family dinners a week may be out of the question. 

    Family meals actually have benefits for mental and physical health – and the good news is, even the busiest of families can get benefits. Let go of preconceived notions and pressure for things to be perfect, and your family, too, can have more nutrients with less hassle. 

    Why Family Meals Matter

    Yes, family meals matter! A variety of research shows that families who eat meals together regularly tend to enjoy certain benefits. Here are some examples. 

    Nutrition – When you sit down to a meal together, you’re more likely to enjoy balanced meals. Kids and parents who regularly have family meals are more likely to eat more vegetables and fruits on a daily basis – and that’s linked to better weight control and lower health risks now and in the future.  

    The simple process of preparing food and serving it at the table makes it easier to naturally get more nutrition. Compare a sit-down dinner with the family to kids and parents taking smaller snacks on their way to the tv, activities, or their bedrooms. Portable, quick snacks are likely to be high in starch, sodium, and fat – think chips, cookies, sugary granola bars, and crackers. 

    On the other hand, a meal at the table might have some chicken or other protein and a few vegetables. Plus, family meals give kids a chance to try new foods in a safe environment, and it lets kids watch their parents eat healthy foods. 

    Let kids be as involved as they want. They’ll be more likely to eat the delicious foods you’ve prepared for them!

    Go here for easy, kid-friendly dinners that have protein and fiber!

    Improved Emotional and Social Skills – What happens when kids have the chance to sit at the table with their families? They get the chance to improve skills like listening, talking, and being pleasant. Kids may learn to share about their days and to listen to their parents having grown-up conversations. They can also learn skills for resolving conflicts in positive ways, since there are sure to be disagreements during family dinners. 

    As a parent, you can be sure to establish ground rules at the table, like being polite, listening to others, and being honest without being disrespectful. 

    Check out more tips for a positive family environment to support connections!

    Better Behavior – Are you hoping to set your children up for better behavior now and throughout their childhood? Try family meals! This investment in your kids may have major returns, as children who have family meals are less like to abuse substances and have other risky behaviors. 

    Family Meals – No Pressure Needed!

    There’s no need to put pressure on yourself when it comes to family meals. Consider these realities!

    “Idealized” VisionBeneficial Reality
    Daily family dinnersFamily dinners on predictable days at predictable times, even if not 7 days a week
    Gourmet meals cooked from scratchSimple meals from scratch or using meal helpers or occasional takeout items like pizza
    Formal and neatWelcoming and informal – mismatched plates, hugs, and well-used napkins all welcome!
    Nutritionally perfectFoods from a variety of food groups, including protein and some vegetables

    Make family dinners work for your family! The benefits can still come, even if your family is different from another family.

    Tips to Make Family Meals Happen in Real Life

    Ready to make family meals work for you? You can do it! The tricks are to keep them simple, be flexible, and make them work for your family’s individual situation. 

    Letting kids help can get their “buy-in” to family dinners.

    Establish 2-5 “Anchor Meals” per Week

    If there’s no way you can imagine having seven dinners a week as a family, don’t worry about it. Just choose 2, 3, or more “anchor” dinners per week. These are dinners that you will be able to count on having together every week. 

    For example, you might find that Tuesdays and Sundays, your family members are all available at dinner time to eat together. Then Tuesdays and Sundays will be your “anchor dinners,” and there’s no need to worry about additional family dinners. 

    Let your family members know which days are family dinner days. It’ll let them look forward to them and put in requests for their favorite foods.

    Make a List of Simple, Repeatable Nutritious Meals

    It’s easier to get a meal on the table when you know what you’re going to make and you have the time and ingredients to make it. Make a list of simple, repeatable, nutritious meals that you can easily make for family dinners. 

    Here are some examples. 

    • Whole-grain spaghetti with marinara sauce, parmesan cheese, a side of peas, and a side salad for grown-ups
    • Tacos with whole-grain corn shells or whole-grain flour tortillas, chicken or beans, corn, grilled vegetables or chopped lettuce and tomatoes, and salsa
    • Baked chicken or fish with baked sweet potato and zucchini fries

    Check here for family-friendly dinner ideas with whole grains.

    It’s okay if you don’t cook every meal from scratch. Focus on family connections even if the meal isn’t the healthiest

    Involve Kids Naturally

    Let kids help. They’ll take ownership of it, leading to pride in themselves and better behavior at the table. Ask them to do age-appropriate tasks, and help them as needed to make it smooth. The goals are to involve them in household chores and to spend time together, not to punish or challenge them. 

    Here are ways kids can help. 

    • Set the table. If your children are younger, place plates and silverware on the table, and let your children distribute them at each place setting.
    • Clear the table. Younger children can take silverware or trash like dirty napkins. 
    • Stirring and mixing. It may be a littler slower than doing it yourself, but it’s worth the extra few minutes. 
    • Collecting devices. Before dinner, have children be the “device police,” making sure that nobody’s device is active at the table.
    • Manage moods. Kids love to monitor other people. Let them point out if anyone is in a bad mood or acts angry. It’ll help you and them stay positive. 

    Family Meals and Healthy Living

    Families can be healthy without being picture-perfect. You can support your family’s health every time you do something that seems little, like adding a piece of fruit, giving an extra hug, or setting aside time to sit down and enjoy a meal together. 

    When you’re ready to make healthy changes for weight loss and better living, schedule a session with me! We can work together to create a plan that keeps you enjoying what you love, while improving your healthy habits.

  • 6 Nutritious Spring Break Lunches for Kids: Easy for You, Fun for Them

    6 Nutritious Spring Break Lunches for Kids: Easy for You, Fun for Them

    Healthy DIY Meal Helpers: Fast Dinners for Busy Parents and Hungry Kids

    Parents know that when kids are home from school, there’s a lot to juggle. Parents need to make sure kids are entertained and active every day, and working parents need to take time off or figure out how to get their work done when kids aren’t in the classroom. In addition, there are lunchtimes.

    Most of the year, kids eat lunch at school. They may get school lunch, or you may send them with a lunch. But spring break is different. In many cases, you get to eat with your kids, meaning you get to enjoy an extra family meal each day. There’s also the opportunity to try different lunches. There’s no shame in sending the same PB and J or turkey sandwich and a cup of apple sauce to school with your child every day, but you can try different meals. 

    Making a variety of lunches, and making them healthy and kid-friendly, doesn’t mean you need to spend your whole spring break cooking. Instead, turn familiar kitchen staples into nutritious meals in minutes. These tricks can give a good amount of fiber and protein in minutes, while yielding meals that both you and your kids can love. Here are some ways to make packaged meals work for your family.

    Chicken Noodle Soup: Hearty, Filling Lunch Bowl

    The base: Canned chicken noodle soup

    The upgrades: For protein, add 1-2 ounces of leftover cooked, diced chicken or ¼-½ cup of canned beans (like black beans or garbanzo beans) per serving of soup. For vegetables, add ¼-½ cup of frozen or cooked vegetables per serving of soup. Mixed vegetables, broccoli florets, diced carrots with peas, and spinach leaves all work well.

    Bonus nutritional boost: For calcium, let kids top their soup with parmesan cheese.

    Extra tip: If you’re cutting back on sodium, serve the kids regular canned soup, and make your own soup from low-sodium broth, chicken, and vegetables.  

    Frozen Cheese Pizza: Balanced Pizza Plate

    The base: Frozen cheese pizza

    PIzza; the new health food? Give it a try!

    The upgrades: Before baking the pizza, add colorful vegetables like bell peppers, mushrooms, and zucchini slices. When the pizza is baked, slice it into strips. Serve the strips on a plate with a bowl of marinara sauce for dipping. The lunch will have protein and calcium from cheese, and fiber and antioxidants from vegetables. 

    Bonus nutritional boost: For a side, serve with grapes or other fresh fruit for more fiber, potassium, and antioxidants. 

    Extra tip: Turn this into a “build-your-own pizza” lunch. Kids add toppings, you bake—it doubles as an activity. Let kids choose their own vegetable toppings. When they choose their ingredients,

    3. Instant Ramen: Upgraded Noodle Bowl

    The base: Instant ramen noodles

    The upgrades: For protein, boil some small shrimp in the broth until they’re cooked and pink. Another protein source is an egg; just crack it into the very hot broth and let it cook. For vegetables, stir in spinach or peas. 

    Bonus nutritional boost: Use just half the seasoning packet, or let the kids add their own. Most kids have strong taste buds and don’t need so much salty seasoning. 

    Dress up your noodles in nutritious clothing. It helps!

    Extra tip: Try using whole-grain thin spaghetti or whole-grain angel hair pasta instead of ramen noodles. They have extra fiber and less sodium and added oils than ramen noodles. For fun, serve the ramen with chopsticks or a fork along with a spoon. 

    PB and J: Power PB and J Plate

    The base: Frozen peanut butter and jelly or peanut butter and honey sandwich.

    The upgrades: Slice the sandwich into strips. Serve them on a plate with apple slices or grapes, cubes of low-fat mozzarella or cheddar cheese, and baby carrots or bell pepper strips. 

    Bonus nutritional boost: Make your own peanut butter sandwich on whole-wheat bread using banana slices instead of jelly to reduce added sugars and add fiber. 

    Extra tip: For a spring break twist, swap the PB and J sandwich for whole-grain crackers and peanut butter. More finger foods can feel more fun. 

    Canned Ravioli: Veggie-Boosted Pasta Bowl

    The base: Canned ravioli or other pasta

    The upgrades: For a serving of vegetables, stir in heated, cooked vegetables like diced broccoli florets or carrots. Peas, canned tomatoes, and diced zucchini can also be kid favorites. 

    Bonus nutritional boost: Serve with parmesan cheese for extra calcium and protein. For a sweet contrast, offer fresh fruit on the side. 

    Extra tip: For picky kids, try stirring in pureed pumpkin or extra tomato paste. They may get in extra vegetables without realizing it.

    Bagel and Cream Cheese: Balanced Bagel Plate

    The base: Bagel and cream cheese

    Add vegetables or fruit to your bagel for a delicious meal!

    The upgrades: Top the cream cheese with blueberries or halved grape tomatoes. Kids who like bagels and cream cheese plain can have their fruit and vegetables on the side. For protein, serve the bagels and cream cheese with smoked salmon or a hard-boiled egg.

    Bonus nutritional boost: Opt for whole-grain bagels for more fiber. If you’re looking to reduce saturated fat and add protein, choose low-fat cottage cheese instead of cream cheese to spread on your bagel. 

    Extra tip: If you’re picking up bagels from a bakery, consider stopping on the way home for a picnic. Bagels and cream cheese travel well, and you can pack the other ingredients, too. Bring a ball to the park so everyone can play after lunch!

    Spring time is for outdoors time. Enjoy!

    The Bottom Line

    Packaged foods may get a bad rap, but they can actually help many people eat healthier if you prepare them in healthier ways. Plus, since they’re so easy to prepare, they can help you enjoy more family meals, which have their own physical and mental health benefits. Just add 1-2 healthy components like lean protein and vegetables, and enjoy!

    If you’re feeling stuck on how to make meals work for your family or you’re looking for personalized, realistic strategies that work for real, busy people, I can help.

  • Healthy DIY Meal Helpers: Fast Dinners for Busy Parents and Hungry Kids

    Healthy DIY Meal Helpers: Fast Dinners for Busy Parents and Hungry Kids

    What’s for dinner? If you’re like most parents, you may not always have a lot of time to come up with an answer before it’s time to get the food on the table. Pantry meal helpers like boxed macaroni and cheese, Hamburger Helper, Rice-a-Roni, taco kits, and ramen are easy, quick, and usually popular with kids, but what about nutrition? 

    With a few pantry and freezer staples, you can put together your own “meal helpers” that are just as fast, just as family-friendly, and way more nourishing than highly processed boxed and bagged meals. Here are a few ideas for DIY meal kits you can put on the table fast and feel good about serving to your family. 

    Remember to check out our easy dinners here!

    Mac and Cheese Helper

    This is just as fast as, and tastier than, a boxed mac and cheese dinner. 

    Mac and cheese can have protein, fiber, and calcium – and be quick and delicious!

    Keep on hand:

    • Whole-grain elbow or other shape pasta
    • Velveeta, store-brand canned cheese, or shredded low-fat cheddar cheese
    • Frozen cubed winter squash or canned butternut squash or pumpkin puree (not pumpkin pie mix)
    • Milk or unsweetened dairy-free milk substitute like almond milk

    How to make it: 

    Cook the pasta according to the package directions, and drain. Heat the milk in a pot on the stove and melt the cheese into it while stirring (or use the microwave and stir often). Stir in the pureed squash, then mix the pasta with the sauce to serve.

    Nutritional supercharge: 

    Stir fresh spinach leaves or frozen, thawed chopped spinach into the sauce before mixing the sauce with the pasta. It adds fiber, magnesium, and vitamin A.

    Did you know? 

    Many processed cheeses, including Velveeta, are made with real dairy, and they have nutrients like protein and calcium. Be sure to check the label, since some processed cheese products have very little protein or calcium, and are mostly made with oil and starch. 

    Brown Rice Helper

    Try this instead of boxed rice products. You can customize it for more texture and flavor.

    Turn fried rice into a nutritionally balanced meal. Use cauliflower rice for more vegetables and fewer carbohydrates.

    Keep on hand:

    • Brown rice (parboiled, minute, or dry)
    • Low-sodium chicken, beef, or vegetable broth or bouillon
    • Frozen mixed vegetables, or any other fresh or frozen vegetables
    • Garlic and onion powder

    How to make it: 

    Cook or heat the rice according to the package instructions. If adding liquid, use broth instead of water. Stir in cooked vegetables when the rice is nearly cooked, season with garlic and onion powder. 

    Nutritional supercharge:

    Add leftover cooked chicken or ground beef, or canned drained beans, for a protein boost and a complete meal. Parents may want a side salad to balance the grains in the main course. 

    Did you know?

    Cooking rice in low-sodium broth instead of water lets the flavor seep in, and reduces the need for salt. 

    Hamburger Helper

    Make your own version of this classic meal helper with more fiber, protein, and fun.

    Keep on hand:

    • Whole-wheat penne, rotini, or other shape noodles
    • Lean ground turkey, canned tuna, or skinless chicken
    • Canned diced tomatoes, plain, Italian seasoned, or fire-roasted
    • Canned or tube tomato paste
    • Italian seasoning or dried oregano, thyme, and basil
    • Shredded low-fat mozzarella or cheddar cheese

    How to make it: 

    Cook the pasta according to the package directions, and drain. Brown the ground turkey in 1-2 teaspoons of olive oil, or heat canned tuna or leftover cooked chicken, in pieces, in a skillet. Add tomatoes, tomato paste, and seasoning, then stir in cooked pasta. Top with cheese and let it melt.

    Nutritional supercharge:

    Chop zucchini or mushrooms and cook them with the ground turkey. They blend in easily, and add fiber and texture.

    Did you know?

    Adding vegetables into dishes made with protein and pasta can increase the fiber content and reduce the calorie density. You get to eat a bigger portion for fewer calories!

    Taco Night Kit

    You can make your own taco kit, and it’ll be just as quick and more customizable than a kit that you buy.

    Keep your own taco shells, protein, and salsa on hand for taco night – no boxed kit needed!

    Keep on hand:

    • Whole-grain taco shells or whole-wheat flour tortillas
    • Canned black beans, pinto beans, or refried beans
    • Taco seasoning packets, low-sodium if preferred, or cumin and chili powder
    • Jarred or canned salsa
    • Low-fat shredded Mexican blend or cheddar cheese

    How to make it: 

    Gently heat the beans with taco seasoning or spices, and mash them slightly. Fill tortillas and top with cheese and salsa.

    Nutritional supercharge:

    Add cooked fish like tilapia or salmon to your tacos, or serve them with shredded lettuce and diced tomatoes.

    Did you know?

    Beans add protein and fiber, which helps everyone get closer to their fiber goals. The average American gets less than half of recommended amounts of fiber, but fiber helps kids stay full longer and support steadier energy.

    Ramen Your Way

    Instant ramen is a favorite with kids, but it’s calorie-dense and low in nutrients. Make your own less processed version!

    Ramen can be whatever you make it – including high in fiber and protein.

    Keep on hand:

    • Whole-grain ramen, soba noodles, or whole-wheat angel-hair or regular spaghetti
    • Low-sodium broth
    • Frozen stir-fry vegetables, or any favorite fresh or frozen vegetables
    • Low-sodium soy sauce
    • Eggs or cooked skinless chicken

    How to make it:

    Bring broth to a simmer. Add noodles and fresh vegetables, and simmer until soft. If using frozen vegetables, add when the noodles are nearly cooked. Add the chicken, or crack an egg into the broth while it cooks. Serve when the egg is cooked.

    Nutritional supercharge: 

    Parents looking for fewer carbs can swap in shirataki (konjac) noodles, or use half noodles and double the vegetables.

    Did you know? 

    Most instant ramen flavor packets are high in sodium, often with than half a day’s recommended limit. Using broth and your own seasonings lets you control the salt while keeping the flavor.

    A well-stocked pantry and freezer can turn into your own collection of DIY meal helpers ready whenever your family needs a quick dinner.

    If you’re trying to make healthy eating work in real life – and your real life includes things like rushing, child care, or last-minute scrambling – you can learn more about my coaching or schedule a session on my website. I’d love to help you build simple habits that make everyday life healthier and easier.

  • 6 Top Family Dinners – Made Healthier Without Complicated Recipes

    6 Top Family Dinners – Made Healthier Without Complicated Recipes

    Many parents want to cook healthy for themselves and their children, but that can be challenging. Kids can be picky eaters, and parents may worry that it’ll take time or gourmet cooking skills to get a healthy meal on the table. For ideas, check out whole grain dinners, breakfast for dinner, and kid-friendly dinners. And keep reading right here!

    But in reality, it can be simple to prepare healthy meals that kids accept. Just start with your typical rotation of kid-friendly foods, whether it’s chicken nuggets, mac and cheese, or baked spaghetti. Then swap and add to increase the nutrient content while keeping the fun and flavor in the dish. 

    The result can be a set of simple meals that please and fuel the whole family. These small changes help support steady energy, fullness, and overall nutrition, without taking much effort on your part or turning mealtimes into battles. 

    Below are seven familiar dinners with simple upgrades that keep meals easy and family-friendly.

    1. Easy Baked Chicken Nuggets With Yellow Corn and Green Broccoli

    Chicken nuggets are a weeknight staple in many homes, since kids love them and they take only minutes to prepare from frozen. With a few simple changes, you can turn chicken nuggets into a meal you feel proud to serve. 

    Use whole-grain breading, bake the nuggets instead of frying them, and serve them with yellow corn – a familiar and favorite side for kids – and their choice of vegetable, such as broccoli florets or green beans. Fresh or frozen chicken tenderloins are skinless, easy to handle, and lean.

    Chicken nuggets – the ultimate finger food made healthy!

    Approximate nutrition per serving: 420 calories, 28g protein, 5g fiber

    What’s in it:

    3–4 baked chicken nuggets (from chicken tenderloins)

    ½ cup of corn

    Steamed broccoli florets, fresh grape tomatoes, or any other non-starchy vegetable

    Optional: ketchup, marinara, or BBQ sauce for dipping

    How to make it:

    1. Preheat oven to 400°F. Grease a cooking sheet with cooking spray.

    2. Cut the chicken tenderloins into nugget-size pieces, or leave them as is for “chicken fingers.”

    3. Dip chicken in beaten egg or egg white.

    4. Coat in rolled or instant oats or whole-wheat breadcrumbs with a pinch of salt and garlic powder.

    5. Place on the baking sheet and bake for 12–15 minutes until cooked through.

    6. Serve nuggets with corn and vegetables on the side.

    Family tip:

    Serve the nuggets and sides separately on the plate. Kids love eating nuggets with their fingers, and they usually like foods separate. Try serving a dip in a small bowl to make it easier. Kids may enjoy helping you dip the chicken in egg white and breadcrumbs – just make sure you wash their hands well!

    2. Brown Rice Fried Rice With Egg

    Many kids love grain, and fried rice is an easy dish for parents to prepare. It uses leftover rice, fresh, frozen, or leftover vegetables, eggs, and fresh or leftover chicken or other protein. With brown rice, lean proteins, and extra vegetables, this dish can be more nutritious than what you might order in a restaurant. 

    No need to order in – make your own feel-good fried rice! Optional: pineapple chunks for natural sweetness.

    Approximate nutrition per serving: 400 calories, 18g protein, 5 g fiber

    What’s in it (per serving):

    • ¾ cup cooked brown rice
    • 1 egg
    • (Optional) 2-3 ounces of cooked protein like salmon, chicken, or tofu in small pieces.
    • ½ cup frozen mixed vegetables
    • Soy sauce or teriyaki sauce

    How to make it:

    1. Heat 1-2 teaspoons of sesame, canola, olive, or other vegetable oil in a skillet, or use cooking spray.

    2. Add vegetables and cook until warmed through.

    3. Push veggies to the side and scramble the egg.

    4. Stir in cooked rice and additional protein if using, and add soy sauce or teriyaki sauce.

    Family tip:

    If mixed vegetables feel overwhelming, start with just peas, carrots, or corn, and add others gradually. Parents can serve their own rice with additional vegetables. 

    3. Whole-Wheat Spaghetti With Meat Sauce

    Spaghetti with meat sauce is a basic food for many families! With just a few swaps, it can also be one of the most balanced, simple meals possible. Whole-grain pasta can be a good introduction to whole grains because it tastes similar to white pasta. Use turkey instead of beef in the meat sauce, and add any vegetables you can to the sauce – sliced mushrooms, chopped carrots, or pureed pumpkin are favorites. 

    Spaghetti and meat sauce is a perennial favorite – add nutrients and enjoy!

    Approximate nutrition per serving: 450 calories, 24g protein, 8g fiber

    What’s in it (per serving):

    • 1 cup cooked whole-wheat spaghetti (2 ounces dry)
    • Lean ground turkey, vegetable/soy protein, or lentils
    • Canned or jarred pasta sauce (marinara, mushroom, or similar)
    • Parmesan cheese

    How to make it:

    1. Cook pasta according to package directions.

    2. Brown ground turkey or prepare the vegetable protein or lentils.

    3. Stir in the marinara sauce and simmer for 5 minutes to heat thoroughly.

    4. Serve sauce over pasta and top with parmesan.

    Family tip:

    Let kids add their own parmesan cheese. It’s fun! Parents who are looking for a lower-carbohydrate meal can keep pasta to ½ cup or use spiralized zucchini or spaghetti squash instead of pasta. 

    4. Healthier Baked Penne

    Baked penne is a comfort food, but it can be a healthy choice! Use whole-grain pasta in whatever shape your kids want – penne, spaghetti, or elbows. Low-fat cottage cheese and low-fat mozzarella cheese add flavor, protein, and calcium. For more vegetables, be generous with the marinara sauce, and consider adding fresh chopped or canned diced tomatoes or any other vegetables. Add cooked chicken breast or lean ground turkey if desired. 

    Approximate nutrition per serving (without extra chicken or turkey): 350 calories, 15g protein, 7g fiber

    What’s in it (for 4 servings):

    8 ounces (4 cups cooked) whole-wheat pasta

    2-3 cups of marinara sauce

    2 cups of low-fat cottage cheese or ricotta

    ½-1 cup (2-4 ounces) of low-fat shredded mozzarella cheese

    How to make it:

    1. Cook spaghetti and drain.

    3. Combine pasta, sauce, and cottage cheese in a baking dish.

    4. Top with mozzarella and bake at 375°F for ~20 minutes.

    Family tip:

    Stir in finely chopped spinach or mushrooms. They disappear into the sauce.

    5. Easy Whole-Grain Mac and Cheese With Veggies

    What kid doesn’t love mac and cheese? Don’t worry about making it from scratch. With this simple recipe, you don’t need to make a roux or flour-based sauce. Just melt low-fat cheese into milk and add it to the pasta for a melty, creamy dish. Stir in disappearing vegetables like pureed squash, or add favorite vegetables like sliced zucchini, cauliflower florets, or cooked diced carrots. 

    Mac and cheese can be as healthy as you want it to be!

    Approximate nutrition per serving: 360 calories, 17 protein, 6g fiber

    What’s in it (per 4 servings): 

    4 cups cooked whole-grain elbow pasta (8 ounces dry)

    1 ½ cups (6 ounces) shredded low-fat cheddar, mozzarella, or Mexican blend cheese

    ¾ cup skim milk or milk substitute, or use the cooking water from the elbows

    2-4 cups of vegetables

    How to make it:

    1. Cook whole-grain elbow pasta according to package directions.

    2. Drain and return pasta to the warm pot.

    3. Stir in milk and shredded cheese until melted and creamy.

    4. Mix in cooked vegetables

    5. Add salt and pepper to taste

    Family tip:

    Let your kids help if they want. It’s fun to melt cheese and stir it into pasta.

    6. Lighter Tuna Noodle Casserole

    This classic comfort meal becomes a balanced meal in a pan with whole-grain noodles, protein-packed tuna, and extra vegetables.

    Approximate nutrition per serving: 350 calories, 25g protein, 6g fiber

    What’s in it (4 servings):

    4 cups cooked whole-grain noodles (8 ounces dry)

    2 5-ounce cans of tuna, drained

    2 cups of frozen peas

    1-2 cups of sauteed onions, mushrooms, and/or celery

    1 can of low-fat cream of mushroom soup

    How to make it:

    1. Cook noodles according to package directions.

    2. Mix noodles, tuna, vegetables, and sauce in a baking dish.

    3. Top with breadcrumbs if desired.

    4. Bake at 375°F for ~20 minutes.

    Family tip:

    If casseroles feel too mixed for some kids, serve the components separately the first few times. If you can’t get your kids to love tuna, make the casserole with chicken or lean ground turkey.

    Small Changes Add Up

    Healthy family meals can be simple, affordable, and enjoyable. It can be as easy as taking your favorite meals and making nutritious swaps and additions. The result can be meals that are kid-friendly and a source of vegetables, protein, and other nutrients. 

    If you’re looking for more support creating healthy and realistic meals for your household – or support for your own health and weight management – please sign up for nutritional counseling. We can work towards your goals, your way!

  • The Habit That Builds Healthy Families Now and Forever – It’s Not Diet or Exercise

    The Habit That Builds Healthy Families Now and Forever – It’s Not Diet or Exercise

    We’ve been talking about ways to add in healthy behaviors during routine days of late winter. In case you missed them, check our tips for establishing healthy eating patterns and exercise routines for the family, as well as supporting sleep, energy, and mental health for kids and parents in a positive environment. 

    There’s another area to focus on when thinking about laying the groundwork for a strong and healthy family now and forever. It’s connection. Being in a family is a privilege. By recognizing and celebrating joy in routine interactions, you can create an environment where kids and adults can feel safe, support each other, and find more happiness in everyday moments. Here’s how to strengthen family connections, build trust, and fortify your family now and in years to come.

    Greetings and Farewells Set the Tone

    How you greet someone makes all the difference. A friendly greeting says that you are happy to be in the presence of that person. It signals that they’re your priority. You’re there for them. Additionally, your day just got better because you’re with them. 

    If you’re not sure how to show that you’re thrilled to start the day or be reunited with your kids, consider these simple signs. 

    • Use their name when you say hi.
    • Make eye contact.
    • Smile.
    • Give a big wave, high-five, or hug.

    Simple? Yes. Life-changing? Potentially. 

    A proper greeting is appropriate when you say good morning and pick them up from school and afterschool activities. But it’s also appropriate when they come into the room you’re in. What a wonderful home environment it is when your kids know they’re wanted!

    Ordinary Moments Build Relationships

    Special activities undeniably build lasting memories, but ordinary moments build relationships. Whether you’re actively working together or you’re just in each other’s presence, you can communicate your joy at being together.

    Simple time together is valuable for everyone.
    • Invite your kids to help with a task you’re working on.
    • Start reading out loud or playing a game they like so they can join in.
    • Set them up with an independent task or game so you can work alongside them.

    You can be together, separately, but living life together. You’re giving them the confidence that they can do it, and you’ll be by their side.

    Connect Before Correcting: The 10:1 Rule

    Criticism is hard to take, but it has a significant impact. In fact, people need to hear about 7-10 positive comments to balance out the effects of a single negative comment. That goes for kids, too.

    Kids need to feel secure, loved, and accepted before they’ll respond to suggestions or criticism. That makes it especially important to shower them with positivity throughout the day. If they misbehave, lead with a positive comment. 

    • “Thank you for trying.”
    • “I know that was a tough situation.”
    • “I saw that you felt overwhelmed, and I know you were trying to handle it.”

    Make sure your child feels secure before you try to correct any type of behavior. There’s no point in correcting them if they’re not receptive. They’re incapable of receiving your correction if they’re not perfectly relaxed and confident.

    Take a deep breath, and lead with a positive comment. If nothing comes to mind, a hug works fine. There’s no need to rush the criticism. 

    Longer term, this sets the tone for adolescents to be able to trust you with their more serious concerns. Kids who know their parents accept them and will help them turn into adolescents with that same confidence.

    Protect a Ritual

    Life is unpredictable, busy, and challenging – but you can establish a single ritual that’s dependable and comforting. It could be conversing at dinner, reading together (out loud or side by side) at night, or doing the weekly grocery shopping together. 

    Regular trips to the zoo can be a family tradition that allows for good conversations and lasting memories.

    These rituals become anchor memories. Your children will remember them fondly, and feel a closer connection with you. These rituals can be simple and short. The only requirement is that they occur. 

    Getting Started with Joy in Everyday Interactions

    Assess your current actions and reactions so you know where you can strengthen family connections. Ask yourself:

    • “How do I react when my child walks into the room? What message does that send to my child?”
    • “When was the last time I participated with my child in something that was important to them, even if not to me?”
    • “What can I ask my child to teach me so they feel proud, capable, and valuable to me?”
    Keep games fun and not too serious. The important thing is to spend time together.

    Unlike many health-supporting behaviors – say, eating broccoli or going to boot camp before dawn, family connection is about joy. The goal is to appreciate and enjoy time with your family. It’s that simple, and it’s surprisingly effective at supporting physical and mental health, better behavior, and long-term success through a strong support system. 

    How do you support family connection? What’s something you can do today to foster closeness among your family?