happy + healthy
family meals
Eat Together,
Eat Better
By: Laura Marbury, MS, RD, LD
According to a recent survey, only 30% of American families report
eating at least three meals together in a week, while 10% report eating
no meals together! Skipping family meals may seem harmless, but recent
studies link regular family meals with lower rates of risky behaviors and
depression, as well as higher academic performance and self-esteem in
children and young adults.
Fortunately, it’s possible to prepare a quick and nutritious meal your fam-
ily can enjoy- together! Follow these tips to spend less time in the kitchen
and more time around the table.
P l a n: According to data from the Hartman Group, more than half of
dinners in America are planned within an hour of eating. That’s too late!
Avoid last-minute stress and the inevitable (and probably not-so-healthy)
takeout order by making a weekly dinner menu.
P rep: Cook vegetables, brown meat, shred cheese, and mix dressings
or marinades to store in the fridge, ready to go for those frantic week-
nights. Remember: Eating together as a family doesn’t always mean a
sit-down dinner. Breakfast is an excellent opportunity to share a meal.
Overnight oats paired with milk provide calcium, vitamin D, and protein
to power through busy mornings. They’re perfect for busy mornings.
Pack Pa ntr y and Fr idge E ss ent ials: Stock
your pantry and fridge with your family’s favorite meal ingredients that
can be tossed together for an easy one-pot meal, like whole wheat pasta,
frozen vegetables, and shredded cheese. Cheese is a great addition to any
pantry meal and can be incorporated into most diets. For vegetarians,
cheese is an important source of high-quality protein. People with lactose
intolerance can enjoy natural cheeses that are low in lactose, such as
Cheddar and Swiss.
Eating meals as a family definitely takes more effort in today’s hectic
world. But the double helping of physical, social, and mental benefits
served over family meals is time well spent.
16 |
Winter 2018
www.potentialmagazine.com
Ancient Grain Hot Cereal
Di f f i cul ty: Easy
Yi e l d: 14 cups
P r epar ati o n ti me : 10 minutes
Co o k ti me : 6 hours on low
So ur ce : Rebecca Egsieker, The Dairy Chef
◆ 1 cup quinoa
◆ 1 cup steel cut oats
◆ 1 cup amaranth
◆ 1/2 cup flax seeds
◆ 8 cups milk
◆ 2 cups water
◆ 1/2 cup brown sugar
◆ 2 tablespoons butter
◆ 1 tablespoon vanilla
◆ 2 teaspoons cinnamon
◆ 1 teaspoon salt
◆ 1/2 teaspoon nutmeg
Coat the bottom and sides of a 6-quart slow
cooker with butter. Add quinoa through water
into slow-cooker insert. Whisk together until
well blended. Add sugar, butter and spices. Stir
to combine. Cover and cook on low heat for 6
hours. Remove lid and scoop one cup into bowls,
pour warm cream or milk over top, add chopped
nuts, fresh seasonal berries and a drizzle of maple
syrup if desired.
Laura Marbury is a registered dietitian and serves
as Food and Nutrition Outreach Manager for the
The Dairy Alliance. In this role she is responsible
for implementing nutrition programs for health
professionals, educators and consumers, including
conducting television, radio and print interviews
on nutrition throughout the Southeast.
Visit thedairyalliance.com or follow
@theDairyRD for delicious recipes and
nutrition tips.