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September 5, 2007

Celebrate ‘Family Day’ with Nutrient-Rich Dinner
by Eat Right Montana

“Family Day – A Day to Eat Dinner with Your Children” just might be one of the most important days you celebrate this year.

Created in 2001 by the National Center on Addiction and Substance Abuse (CASA) at Columbia University, Family Day focuses attention on the importance for children of eating and talking with family at mealtime. This year, Family Day takes place on Sept. 24.

As the back-to-school season kicks into high gear, caring parents work hard to buy all the right stuff and sign their kids up for all the right activities and sports. Amid all the hustle and bustle, you may be relieved to know that an easy and inexpensive recipe for success is as close as your kitchen table.

“The National Center on Addiction and Substance Abuse and dozens of research studies have documented the benefits of family meals,” according to Phyllis Dennee, a nutrition education specialist with the Montana State University Extension Service. “Many child experts say that regular family meals are one of the best ways to help children and teens be fit, healthy, and ready to succeed.”

Young people who spend more time eating and talking with their families are more likely to do well in school, more likely to have healthy weight, and more likely to get the nutrition they need. They also are less likely to use drugs, alcohol, and tobacco, and less likely to develop eating disorders.

Family mealtimes are critical both for what goes into children’s mouths – and for what comes out of them. Since CASA seeks to prevent substance abuse, “Family Day – A Day to Eat Dinner with Your Children” focuses on communication during meals. Positive mealtime conversations help build strong family relationships and help adults understand the challenges kids face today.

As a nutrition educator, Dennee values both family interactions and the food on the table.

“Family meals are the perfect place to teach children the joy of healthy eating,” she said. “Mealtimes are ideal for nutritional show-and-tell. You can show kids how to eat slowly and enjoy their food, while also talking about how foods help your body grow strong and give you the energy to play hard.”

The Family Day website (www.casafamilyday.org/) features a video clip of Barbara Bush, the former First Lady, promoting family meals “even if you aren’t a great cook.”

Dennee said planning ahead really is the key to family meals that look good and taste great. “My Pyramid” (www.mypyramid.gov/), a tool developed by the U.S. Department of Agriculture, can be great for planning delicious nutrient-rich family meals – breakfast, lunch or dinner. The site even includes a seven-day menu plan.

“Planning and cooking meals together offers the same benefits as eating together,” Dennee said. “Preparing meals is all about talking together and making food decisions. Even very young children can help pick out their favorite dishes, such as what veggie to serve on spaghetti night or which fruits to slice up for dessert.”

For pure meal planning pleasure, Dennee recommended the Meals Matter website from the California Dairy Council (www.mealsmatter.org/Search/). On the “Recipes and Meal Ideas” page, you can quickly find options in several categories, including “Quick to Prepare” (under 30 minutes), “Simple” (six or fewer ingredients), and “Kids Can Help Make It.”   

Five Tasty Ways to Plan Dinners with ‘My Pyramid’

Variety is the spice of life and a delicious key to family nutrition. Using My Pyramid’s five food groups (www.mypyramid.gov) to plan your family’s meals is a quick and easy way to ensure that they get the more than 50 nutrients necessary for high energy and optimal health.

  • Make half of your grains whole.  Whole grains add wholesome nutrients and fiber to any dinner, and there are now more whole grains to choose from at the store. Go for the good stuff, like whole-grain pastas, breads, and rolls, as well as brown rice and bulgur (cracked wheat).  
  • Vary your veggies.  Veggies come in many tasty flavors, colors, textures, and forms. Mix and match as much as possible, like a hot vegetable soup made with fresh carrots, frozen peas, and canned corn cooked in a spicy tomato broth.
  • Focus on fruits.  The fall harvest offers a bounty of inexpensive fresh fruits, such as apples and pears – perfect for a delightfully nutritious dessert. Try apple slices with vanilla yogurt and a few walnuts or pear halves drizzled with a little chocolate syrup.
  • Get your dairy foods.  Three milk products a day serve up the vitamin D and calcium you need for strong bones and teeth (and to prevent some diseases, too). At dinner, it’s as easy as a glass of fat-free milk or cheese crumbles on a salad.
  • Go lean with proteins.  Variety is the key here, too. Nutrient-rich proteins make tasty entrees, like beef or bean enchiladas, casseroles with canned salmon or tuna, and skinless chicken breasts (baked, broiled, grilled, or stir-fried with colorful veggie strips).

For great menu and recipe ideas, visit:

Five Fun Ways to Fall into Fitness

Variety is as important in physical activity as it is in nutrition. Your muscles need different activities in order to be strong, flexible, and energetic. The “My Activity Pyramid” from Missouri Extension has all the numbers and more tips on fitting fitness into busy lives at: http://extension.missouri.edu/explore/hesguide/foodnut/n00386.htm

  • Enjoy more everyday activities.  Everyday activities offer fitness opportunities for the whole family. As the days get cooler in fall, getting outside feels better and better. Get out to walk the dog. Get out to rake (and jump in) piles of leaves. Get out to play Frisbee in the park. Plan to enjoy as many outdoor physical activities every day as you can. 
  • Enjoy more aerobic activities.  Anything that involves continuous movement of your arms and legs – which gets your heart pumping a little faster – can be aerobic. Bike riding, jumping rope, and brisk walking can be fun and safe at any age. Aim for at least 10-20 minutes at a time, at least 30-60 minutes total per day, at least five days a week.
  • Enjoy more recreational activities.  Fall is a fun time for outdoor and indoor recreational sports, such as soccer, football, rugby, and volleyball. Check out the leagues – for kids and adults – in your community. Spending lots of time at children’s practices? Ditch the chair, wear comfortable shoes, and fit your fitness in with a walk around the field.
  • Enjoy more strength activities.  The American Heart Association’s guidelines stress the importance of sustaining muscle strength. But there’s no need to bulk up like a body builder; adults can get and stay strong with 5-10 pound weights or simple resistance bands. With these, it’s easy to meet the recommendations for 8-10 strengthening exercises twice a week.
  • Enjoy more flexibility activities.  While children are naturally flexible, adults need regular stretching to maintain flexibility. Pilates, yoga, and tai chi classes (or videos) are great. Simple, safe stretches can also be done at a desk (or in front of TV) with “Stretching @ Your Desk” and “Yoga @ Your Desk” from www.centre4activeliving.ca/workplace/  

    This column was produced by EAT RIGHT MONTANA, a coalition promoting healthy eating and active lifestyles. Past and current issues of Eat Right Montana’s monthly nutrition and physical activity recommendations can be downloaded free at www.eatrightmontana.org/eatrighthealthyfamilies.htm .

This page last updated 09/06/2007