Healthy Living in the North

A recipe for family meals

healthy eating; food

All hands on deck makes family meals easier and fun!

If you are like most busy families today, the thought of family meals might send you screaming to the hills, but it doesn’t have to be that way. Family meals don’t have to be perfect.  Start with what your family already eats and just have everybody eat it together. Once family meals become routine, use Canada’s Food Guide to help add variety.

Ingredients

  • One or more family members – remember, you are a family even if you are just one!
  • Food
  • A place to eat

Preparation

  1. Turn off all electronic devices. Remove toys, homework, books and other distractions.
  2. Sit down together and let everyone pick and choose from what you’ve provided in amounts that they like.
  3. Take time to enjoy the food and your time together.

Tips

Why not make cooking family meals a family affair? Have the kids help out in the kitchen. It may take more time in the beginning, but will save time in the long run as their skills develop and they take on more responsibilities. For example, kids can help plan the meals. Allowing kids to include the foods they like will make it more exciting for them to help out and more likely that they will eat the meal.

Also, you can assign tasks to each family member depending on when they get home and their abilities:

  • Younger kids set the table.
  • Older kids peel and slice the vegetables.
  • Experienced kids bake, broil or sauté the fish, chicken or meat or meat alternative.
  • Everybody helps with the clean up so that you can all get to your extra-curricular activities on time.

Family meals set the example for healthy eating. They help kids and adults become competent eaters who learn to like a variety of foods and are able to guide their food choices and intake based on their feelings of hunger and fullness.

As a bonus, I wanted to share with you a quick and tasty dish that my family likes to make on a busy week night: Quick Shepherd’s Pie

Ingredients

  • 4 potatoes, cut into 1-inch chunks
  • 1 tablespoon olive oil
  • 1 pound ground turkey*
  • 1 medium onion, finely chopped
  • 2 cups chopped carrots and celery
  • 3 tablespoons all-purpose flour
  • 1 tablespoon chopped fresh oregano
  • 1 cup reduced-sodium chicken broth
  • 1 cup frozen vegetables, thawed

*Substitute the turkey with beans, lentils or chick peas for an added source of soluble fibre.

Preparation

  1. Cook then mash the potatoes with a little milk and margarine.
  2. Meanwhile, heat oil in a large pot over medium-high heat. Add ground turkey, onion, carrots; cook, stirring, until the turkey is no longer pink, 6 to 8 minutes. Sprinkle flour and oregano over the mix and cook, stirring, for 1 minute. Add broth and frozen vegetables; bring to a simmer and cook until thickened.
  3. Ladle the stew into 4 bowls and top with the potatoes.

(This recipe was adapted from Eating Well Magazine Online: http://www.eatingwell.com/recipes/quick_shepherds_pie.html)

Having kids help out in the kitchen saves time, family meals set the stage for a lifetime of healthy eating. Can you think any other benefits?

Beth Evans

About Beth Evans

As a registered dietitian, Beth is dedicated to helping individuals, families and communities make the healthiest choices available to them, and enjoy eating well based on their unique realities and nutrition needs. Juggling work and a very busy family life, Beth is grateful for the time she spends with her family enjoying family meals, long walks and bike rides. She also loves the quiet times exploring in her garden, experimenting in the kitchen, and practicing yoga and meditation.

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