BUSY FAMILIES!!

Quick Healthy Meals for Busy Families
Feeding a family is no mean feat. Follow these tips to whip up quick healthy meals in a flash.
By Elizabeth M. Ward, MSWebMD Feature
Reviewed by Brunilda Nazario, MD

Providing quick healthy meals is the ultimate challenge for harried parents. The kids are constantly on the go. And whether you work outside the home or inside, you likely have many demands on your time. Yet even if family meals are no longer the unhurried affairs you may remember, that doesn't diminish their importance.

Gathering together at the table allows your family to connect with each other. Family meals also help children learn good table manners. Just as important, they set the stage for a lifetime of healthy eating.

How can you preserve family mealtime and still meet your busy schedule? Here are a few simple strategies and tips that will let you whip up quick healthy meals.
Rise and Dine: The Importance of Breakfast

If there is a most important meal, it must be breakfast. "Research shows that kids who eat breakfast on a regular basis take in more nutrients overall, including fiber; are less overweight; and fare better on academic tests than children who skip the morning meal," says Janice Bissex, MS, RD, co-author of The Moms' Guide to Meal Makeovers.

Breakfast's affects on academic performance is really a no-brainer: After about 10 hours or so without food, eating in the a.m. fuels the brain and body for the day ahead. Plus, it's a meal, so when you skip it, you miss out on opportunity to consume important nutrients, such as protein, calcium, fiber, and vitamins.

Quick Healthy Meals for Breakfast

Of course, what you eat for breakfast matters. "Complex carbohydrates are the cornerstone of the most beneficial breakfasts because they produce a long-lasting supply of glucose for the brain and body," Bissex says. "Breakfast should also contain protein, fiber, and some fat to help children and adults feel fuller longer."

Translation: Go for fortified whole-grain breakfast cereals, such as Wheat Chex or oatmeal prepared with milk instead of water. When topped with fresh, dried, or frozen fruit, breakfast cereals make quick healthy meals that are ready in a snap.
Time is always tight in the morning, but by keeping breakfast simple so you're sure to include it even on busy days.
Here are some more quick healthy meals to get your day started that are good for the whole family:

Whole-grain toast topped with 1 1/2 ounces melted reduced-fat cheddar cheese; 1 cup cubed fruit

Fat-free latte; 1/2 whole-wheat English muffin with 1/2 cup low-fat cottage cheese; medium banana

Peanut butter pancake roll-ups: microwave two small frozen pancakes and spread with 2 tablespoons peanut butter; 1/2 cup grapes; 8 ounces 1% low fat or skim milk

Cooked oatmeal with applesauce swirled in; topped with raisins and chopped almonds; 8 ounces low-fat yogurt

2 ounces smoked salmon on 1/2 whole-wheat bagel with low-fat cream cheese; 1 cup berries; 8 ounces 1% low-fat or skim milk

8 ounces coffee flavored yogurt with 1/2 cup toasted wheat germ cereal mixed in; 1 plum or nectarine

Egg and pita sandwich: 1 egg scrambled in 1 teaspoon olive oil stuffed into whole-wheat pita pocket and topped with salsa; 8 ounces 1% low-fat or skim milk

Breakfast parfait: Layer 1 cup low-fat yogurt; 1/2 cup crunchy whole-grain cereal; and 1 cup fresh, chopped fruit, or whole berries

For Quick Healthy Meals at Dinner, Plan to Succeed

For Chicago's Janet Helm, a working mother of 2-year old twins, planning is paramount for preparing quick healthy meals, particularly dinner. "You can't make nutritious foods without a well-stocked pantry, refrigerator, and freezer," says Helm, who is also a registered dietitian and nutrition consultant. "Knowing what you have on hand and where it is streamlines meal preparation."

Helm notes that a well-stocked kitchen doesn't mean every meal is made from scratch. Frozen seafood, store-bought roasted chicken, and pre-cut and frozen fruits and vegetables are high on her shopping list because they are good for you and easy to use.

She tosses sautéed or frozen vegetables into store-bought spaghetti sauce for a healthy pasta dish. In a rush, she'll defrost veggie burgers, marinated meats, and frozen fish fillets for quick healthy meals (Tip: place individual pieces in a sealed plastic bag and immerse in a bowl of hot water. The meat or fish will defrost quickly without par-cooking).
Relying on Fast (but Nutritious) Food

When you're short on time and have not yet stocked your kitchen, prepared and take-out foods
can serve as the centerpiece for quick healthy meals or as a side dish. A quick trip to the supermarket or a phone call to the local pizza parlor can be the beginning of a balanced meal as long as you include the right side dishes.

Nothing's quicker than a roasted chicken from your local supermarket, served with pre-washed mix greens. And one slice of pizza served with a large garden or fruit salad will both please and nourish your children.

Also, don't be shy about serving breakfast foods, such as French toast and waffles, for the evening meal. They're healthy and kids love the idea of having breakfast at night. Here are some tips for building quick healthy meals for dinner:

Store-bought roasted chicken; fresh or frozen vegetables; and a quick-cooking grain, such as packaged couscous or quick-cooking brown rice

Frozen spinach and cheese pie; rice; fruit

Thin-crust cheese pizza topped with veggies; garden salad with reduced-fat dressing; milk or 100% juice

Whole-grain frozen waffles topped with low-fat vanilla yogurt and fruit, such as sliced strawberries; milk

Cheese and vegetable omelets or scrambled eggs; fruit or vegetables; whole-grain toast or rolls; milk

100% ground turkey breast burgers or prepared veggie burgers on whole-wheat buns; cooked broccoli; milk

Pasta and prepared marinara sauce with leftover chopped roasted or grilled chicken or garbanzo beans added to it; garden salad

Homemade pizza: whole-grain English muffin or pizza round topped with pasta or pizza sauce or sliced tomato and shredded cheese; garden salad

Ready to Stock Your Pantry?

You may not shop for food regularly but you can rustle up quick healthy meals in minutes when you keep these basics in the kitchen. Take this shopping list with you on your next trip to the supermarket.
___Eggs
___Canned tuna or salmon
___Whole-grain breads
___Grated hard cheese, such as cheddar
___Frozen or canned fruit and vegetables
___Whole-grain cereal
___Frozen boneless, skinless chicken breast
___Canned beans, such as garbanzo
___Balsamic vinegar
___Peanut butter
___Milk
___Bread crumbs or crushed whole-grain cereal for breading
___Olive oil
___Marinara spaghetti sauce'

Have A Super AWESOME Weekend! Work some healthy meals in and get a few workouts in!
Love Ya~ Fit Now Girl