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HEALTHY FAMILY
january
nutrition newsletter
MAKE MEALTIME FAMILY TIME
Eating together is good for the whole family. Mealtime gives everyone
a chance to catch up while enjoying a healthy meal. In addition to
spending more quality time together, families who eat meals together
tend to be healthier, and kids who eat family meals may perform
better in school. Now, you might be thinking “meal planning,
grocery shopping, cooking, and cleaning up: it all takes so much
time and energy!” We agree that sometimes mealtime can feel like
another chore on the to-do list, but family meals do not have to be
complicated. e key is eating together.
Do you ever find yourself looking for simple healthy eating strategies?
Planning ahead can help to ensure your family has healthy foods on
hand. Plus, planning ahead saves time! Try these planning tips:
1. Look at your family schedule and decide on meal times. Post a
meal schedule on the refrigerator so that everyone can see it.
2. Create a meal plan for the week. is may be just one or two family
meals per week to start off with, and you can gradually build from
there. Let your kids help. Getting their input on the menu will
limit the need to make separate meals just for them.
3. Make your shopping list. Kids can help with this too! Have them
practice their writing skills. Remember: Fewer trips to the grocery
store means more time to spend with your family at mealtime.
USE THIS HELPFUL MEAL PLANNING & SHOPPING FORM (PDF)
http://goo.gl/hzmQ8I
What is your family’s favorite quick-to-fix healthy recipe? Send us
your ideas and we’ll post them on the GROW Family website, or
highlight them in our next newsletter. See reverse side for details.
GROW FAMILY WEBSITE...
extension.oregonstate.edu/growhkc/family
TIME TO EAT!
SETTING THE MOOD
Mealtime can be a time for your family to
connect and unwind. Meals eaten at home
tend to be healthier too! Here are some
environmental strategies that facilitate
togetherness and health.
1. Eat at a table in the kitchen or dining room
so that you can see and listen to one another.
is puts the focus on family and helps
everyone to be more mindful of what they are
eating.
2. Turn OFF the TV and the phone to limit
distractions. Eating in front of the TV can lead
to overeating.
3. Keep a clock in the kitchen or dining room
to help you get the kids to bed on time. Kids
who get enough sleep (a minimum of 9 hours
per night for school-aged children) are more
likely to be a healthy weight.
tell me more!
give it a try!
make it a habit!
Look for these dierent icons
throughout the newsletter!