Find Time for Family Meals in September

How often do you and your family sit down together for a meal? Between soccer practices, ballet lessons, work schedules, and play dates it can be difficult to find time to enjoy a meal together as a family. However, finding the time may be more important than you think. Research indicates that families who regularly eat meals together have lower incidence of depression, eat more fruit and vegetables, and report a stronger family bond and greater overall health. Time is of the essence and we typically don�t have time to spend hours preparing a family-style meal. But with the right planning and products, you can have dinner for the whole family prepared in just minutes!

Planning is an essential part of any healthy lifestyle. One day each week, set aside 20-30 minutes to plan your next week of meals. It is best to begin by first considering your family�s schedule. Mark important meetings and appointments that might affect your meal choices. You will then need to assess the products you already have on hand and use those ingredients for inspiration. This is when a stocked pantry comes in handy! Try to keep essentials such as Uncle Ben�s Ready Rice, canned no salt added tomatoes, canned no salt added beans, Kellogg�s Corn Flakes, and whole wheat pasta on hand to ensure you are always prepared. Here�s an example weekly dinner meal plan the whole family will love!

Monday	Buffalo or Barbeque Chicken and Rice Wraps
Tuesday	Whole Wheat Pasta with Roasted Green Beans
Wednesday	Chicken Stir Fry
Thursday	Double Coated Chicken
Friday	Jamaican Chicken Fingers with Honey-Mustard Sauce

Once you�ve completed the planning phase, it�s time to follow through! Let your family know ahead of time that you�ll be eating a meal together so they can plan accordingly. You can even take it one step further and invite the family to help you prepare the meal. Children under the age of 3 can complete tasks such as crushing Kellogg�s Corn Flakes into crumbs, snapping the ends off fresh green beans and pouring a package of Uncle Ben�s Ready Rice in a bowl. Cooking together may also convince your picky eater to try some new foods!

Now that the meal is prepared, it�s time to sit down for a delicious meal. Encourage your family to sit around the kitchen table, leave the electronic devices in the other room and engage in conversation. Discuss each other�s day, make jokes, and have a great time connecting with your loved ones. This September is National Family Meals Month and with these helpful tips, we challenge you and your family to eat just one more meal together each week. 

By Stephanie Chelton, RDN, LD 

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