Importance of Family Mealtimes

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Easy Food for Family Mealtimes

• Menu Planning and Recipes for
  Nutrient-Rich Meals

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Lori Borgman, author,
All Stressed Up and No Place to Go

• Dinner is where you put together the puzzle
  of the world and, sometimes the puzzle of
  yourself. In the midst of all the shuttling and
  driving and keeping crazy schedules, isnt it
  ironic that the real key to success is as close
  as the kitchen table.

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Nutrient-Rich Family Meals
www.mypyramid.gov
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Nutrient-Rich Family Meals

• Make half your grains whole.
• Vary your veggies.
• Focus on fruit.
• Get your dairy foods.
• Go lean with protein.

www.mypyramid.gov
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WHOLE GRAINS

• Whole grains now come in a wide variety of
  kid-pleasing shapes and textures - from pastas
  and rolls to breads and crackers.

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VEGETABLES
Mix and match veggies with lots of bright
colors, textures, shapes, and flavors. Children
often prefer their vegetables raw rather than
cooked.
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FRUITS
Go for bright colors and sweet flavors -
fresh, frozen, or canned. Fruit makes a tasty
dessert - especially with some lowfat vanilla
yogurt.
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DAIRY FOODS

• Three servings a day is what kids need. At
  dinner, its as easy as a bone-building glass of
  fat-free milk, cheese crumbles on a salad, or
  lowfat yogurt with fruit for dessert.

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LEAN PROTEINS
Lean meats are tasty sources of power
nutrients, like several B-vitamins and
selenium, as well as plenty of ZIP (zinc, iron,
and protein).
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Get kids involved by allowing them to choose the

• Entrée or (lean) protein
• Grain, preferably whole
• Vegetable
• Fruit
• Dairy food

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Mealtime memory from teacher in Michigan

• I remember hearing about the things my older
  siblings were doing and involved in and wanting
  to be like them. I liked being around my siblings
  at meals because they were usually too cool to be
  around me other times.

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For more information and recipes visit
www.school-wellness.org
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