Eating Healthy Is Not a Chore

fdarling fotos

Eating more meals at home is one step toward eating healthier and doesn’t have to be a chore according to Laura Gauthier, a Marquette County Health Department registered dietician. Eating out several times a week may be quick, easy, and socially enjoyable for most people, but restaurant meals may be a big source of unwanted salt, fat, and sugar.
  Start by going through the store ads with children to find valuable coupons.  Look for foods the family enjoys and think of meals that incorporate these foods. Make a meal plan for even a few days and post on the refrigerator.  Include side dishes of fruits and vegetables.  Watch for produce to be in season and on sale. They may be something your family has never tried  and become a new family favorite! Make a list, shop together, and teach children how to find fresh produce. Point out brown or wilted food.
Use Healthy Snacks
  There are many very nutritious foods that also taste good.  By having the knowledge on what foods to buy and how to prepare them, both taste and nutrition can be combined for optimum health. The Internet can be a great resource to learn how to prepare or eat a certain unfamiliar fruit or vegetable.
    Incorporating healthy snacks into the family’s daily routine can be a great weight and nutrition management technique.  Energy levels can be increased and hunger managed by eating the right snacks.  Combining lean protein and fiber makes a powerful nutrient combination that will help with optimum fullness and overall satisfaction.  Some examples of these combination snacks include homemade trail mixes, yogurt parfaits and smoothies.
Sneak in Veggies

Mark Nowicki

  A perfect way to combine taste and nutrition is by gradually adding “nutrition” to foods you enjoy.  Take for example a smoothie.  A fruit smoothie is naturally sweet, which tastes really good!   A little fresh or frozen spinach adds vitamins without compromising the flavor.
   Try leftover vegetables in an omelet at breakfast; add extra tomatoes or spinach to your sandwiches. Sliced peppers, snap peas, or cucumbers add extra crunch to lunchtime favorites. Children will enjoy using a table knife to cut veggies into math shapes. Soups and casseroles can have extra vegetables added. Substitute or add pureed fruits and veggies and extra whole grains for baked goods.
  It is very important to enjoy what you are eating.  It’s no surprise that taste wins over nutrition when it comes to food choices.  As in previous mottos, “All foods can fit,” all foods that you enjoy can become a part of your family’s new daily diet.
   This month focus on experimenting with foods. On the weekends, children can help wash and chop while you carry on a conversation. Refrigerate extras, and use all week.
Photos: Fran Darling, fdarling fotos; Shetches: Mark Nowicki 
More Ideas and Activities....See the authors’ book “Learning Through the Seasons” at area bookstores and grandparentsteachtoo.org. For more help to prepare young children for success in school see the authors’ web site: www.grandparentsteachtoo.org. Also check our audio Podcasts WNMU Radio 90; Youtube video activities; and join us on Pinterest