October is not only about colorful leaves, Halloween and football – it is also a holiday National Eat Better, Eat Together Month! Research has shown that children from families who eat meals together regularly are more likely to eat more fruit, vegetables and micronutrients, maintain a vigorous weight, have fewer behavior problems and have healthier eating habits in the long run.
Here are some tips to encourage eating meals together with your family:
- Involve children in preparing meals
- Limit distractions during meals (such as phones, TVs and tablets)
- Establish a routine
- Keep your meals straightforward, fun and balanced. So what should a balanced meal at home look like?
Ideally, meals should consist of at least one item from each of the major food groups – grains, vegetables, fruit, protein and dairy. Limiting foods that are highly processed, high in sugar or fried is also in the best interest of you and your family.
When it comes to grains, whole grains are higher in fiber and nutrients and should make up more than 50% of your total grain intake. This may come in the form of whole grain bread, oatmeal, brown rice or quinoa.
If your family can’t enjoy fruits and vegetables, try diversifying the methods of preparing them. Vegetables may be more desirable when baked, grilled, or added to casseroles or pasta dishes. If you notice that fresh produce isn’t running out quickly enough in your home, don’t be afraid to stock up on frozen fruit and vegetables – they’re just as nutritious! Produce that is currently in season and may be cheaper to buy fresh includes apples, cranberries, peppers, potatoes and pumpkin.
Protein is also something worth diversifying. Beef, chicken, turkey and pork are popular staple meals. Don’t be afraid to also try non-meat proteins in your meals, such as beans, lentils, eggs, quinoa, and even tofu or seitan. Seafood is another great option. Protein needs to be spread throughout the day for our bodies to exploit it effectively, so make sure you include a good source of protein in each meal. Breakfast is often the meal where people struggle to consume enough protein – if you can relate, try omelets, egg casseroles, yogurt parfaits, or even add protein powder to your oatmeal in the morning.
Dairy is the last group of products that should be included in a complete meal. Cheese and milk are classic choices, but try adding other dairy products to your meals as well. Some ideas include adding Greek yogurt to pasta sauce (this adds protein to the meal and makes the sauce super creamy), using cottage cheese as a salad dressing, or trying my family’s all-time favorite recipe, Chicken in Greek yogurt.
Life is always busy, but I challenge you to make it a goal to sit down with your family and enjoy a vigorous meal together at least three nights a week. While the evidence shows that the physical health benefits are enormous, the joy and happiness this habit brings to your home can be just as critical for you and your family!
