Download Importance of Family Mealtimes

Easy Food for
Family Mealtimes
Menu Planning and
Recipes for
Nutrient-Rich Meals
“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
Lori Borgman, author,
kitchen table.” All Stressed Up and No Place to Go
Nutrient-Rich Family Meals
www.mypyramid.gov
Nutrient-Rich Family Meals
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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