Easy Food for Family Mealtimes

Menu Planning and Recipes for Nutrient-Rich Meals

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, isn’t it ironic that the real key to success is as close as the kitchen table.”

Nutrient-Rich Family Meals

www.mypyramid.gov

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

WHOLE GRAINS

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

VEGETABLES Mix and match

veggies with lots of bright colors, textures, shapes, and flavors. Children often prefer their vegetables raw rather than cooked.

FRUITS Go for bright

colors and sweet flavors - fresh, frozen, or canned.

Fruit makes a tasty dessert - especially with some lowfat vanilla yogurt.

DAIRY FOODS Three servings a

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

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).

Get kids involved by allowing them to choose the:

• Entrée or (lean) protein

• Grain, preferably whole

• Vegetable

• Fruit

• Dairy food

“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.”

Mealtime memory from teacher in Michigan

For more information and recipes visit

www.school-wellness.org