How to Plan a Healthier Family Menu

The best way to make sure your kids eat right is by modeling healthy eating habits yourself. Stock the fridge and pantry with nutritious, yet delicious, snack items, and plan your family's meals in advance so you don't have to sacrifice good nutrition for the sake of convenience. Keep an eye on portion sizes as well -- it's better for children to ask for seconds if they're still hungry than to be forced to clean their plates if they're full.

Things You'll Need

  • Fruits
  • Vegetables
  • Whole grains
  • Low-fat or nonfat dairy products
  • Low-mercury fish and seafood

Instructions

    • 1

      Fill your grocery cart with healthy items, such as fresh fruits and veggies, whole grains and low-fat or nonfat dairy. According to the U.S. Department of Agriculture's "My Plate" guide, half of your plate should consist of fruits and vegetables, and half of all the grains you eat, including cereals, breads, and pastas, should be whole grain. The USDA also recommends you switch to 1 percent or skim milk and lower-fat cheese and yogurt.

    • 2

      Look for nutritious breakfast choices to start the day off right. Not only will a good breakfast give your kids the energy they need, but it will also prevent them from overindulging in snacks later in the day. Healthy breakfast choices include low-fat or fat-free yogurt with granola and fresh berries, an egg white omelet with sauteed veggies and whole-grain waffles, cereal or toast. If fresh fruits and vegetables are out of season, you can use canned, frozen and dried ones, but look for the kind that come without any extra added sugar, salt or fatty sauces.

    • 3

      Pack a brown-bag lunch for each member of the family. A 2010 study published in the "American Heart Journal" found that school lunches were linked to an increased rate of obesity in children. Make your own lunches so you can be sure they live up to your standards for good nutrition. Healthy lunch options include peanut butter or tuna salad on whole-grain bread, pasta salad with vegetables, hummus with pita bread and homemade chicken nuggets -- baked instead of fried. While you're packing lunches for the kids, don't forget to pack up a few more for the grown-ups. Brown bagging is a much healthier -- and more economical -- option than daily trips to the local burger joint or taco truck.

    • 4

      Explore a variety of healthy dinner options by varying your sources of protein; mix it up by planning meals based around poultry, beans or soy. Tasty possibilities include grilled chicken salad, black bean quesadillas and tofu stir-fry. When you do eat red meat, choose the leanest cuts, and try to eat seafood twice a week, as the USDA recommends. Fish, in particular, is high in heart-healthy omega-3 fatty acids, which can also protect your nervous system and even keep your brain in good shape.

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