Gateway to Health Challenge
Newsletters
Week 5
Make Family Meals A Priority
By Linda Rellergert, University of Missouri Extension
Eating meals together as a family has many advantages, according to nutrition and child development experts. Family meals provide nourishment for the mind and spirit as well as the body.
Families that eat together develop closer relationships because they spend time together in a relaxed atmosphere. Sitting together, on a regular basis, for a meal gives children and parents time to hear about the day’s events, friends, school and work. Mealtime is an excellent opportunity for parents to teach and reinforce values and social skills their children will need the rest of their lives.
People who eat with others also tend to have more nutritious diets, consuming more fruits and vegetables, as well as a wider variety of foods. In addition, teens and youth who eat with family members are less likely to develop eating disorders, abuse drugs and alcohol, smoke and have better grades than teens who do not.
Today, some families may have forgotten how important it is to sit down together for meals. Perhaps it is a matter of priorities. As Ralph Keyes, author of TIMELOCK—How Life Got So Hectic and What You Can Do About It, writes "Reducing the volume of our activities makes it possible not only to ease time pressure but to get more out of life overall."
As a single, employed parent of two active children, I
find family mealtimes a much-needed respite from the rest of
the day’s too often frantic pace. Here are some strategies
gleaned from experts and refined through experience.
- Reduce expectations; meals should be tasty, but need not be gourmet. Save the fancy fare for days that are more leisurely.
- Serve simple meals that feature a main dish which combines protein food with vegetables. Add bread and fruit for dessert.
- Plan ahead so you have on hand foods to prepare at least two or three quick meals that you know your family will eat.
- Keep your pantry, refrigerator and freezer stocked with some quick-to-fix staples such as pasta, canned tuna and chicken, canned soups, canned and frozen fruits, vegetables and sauces, biscuit mix, chopped garlic and onion, and grated cheese.
- Use deli and prepared foods as the basis for eat at home meals. For example, a bag of salad, loaf of crusty bread and a roast chicken make a lovely meal. Picking these foods up at the grocery store may take less time and cost less than waiting in line for fast food.
- Recruit help in the kitchen. Teaching youngsters how to cook encourages their feelings of self-worth and independence, and provides a great opportunity for them to share their thoughts and feelings with you. And, it’s fun!
- Cook in quantity when you have the time. Plan to use the surplus in a few days, or freeze for longer storage. For example, cook a beef roast on Sunday, then set aside slices for roast beef sandwiches for Tuesday and strips to add to stir fried vegetables on Thursday.
- Make mealtime a pleasant experience for all. Save discussions of homework or discipline issues for other times. If spills occur, ask the child in a calm, matter-of-fact tone to help you clean up rather than getting upset.
- Use mealtimes to teach basic table manners, keeping children’s age and abilities in mind.
- Do not demand that children clean their plates as this leads to overeating. However, do not let children refuse to eat their meal then expect a snack a short time later. Excuse young children from the table once they have finished eating, with the understanding that once they leave the table, the meal is over for them. Do not serve them additional food until your next regular meal or snack.
- Relax and enjoy this opportunity as a family to share
your day and to strengthen family bonds.
NUTRITION TIP OF THE WEEK:
Focus on the Task at Hand
By Greta Hopke, University of Missouri Extension, adapted by Molly Vetter-Smith, University of Missouri Extension
In our busy lifestyle many of us are multi-tasking, to
save time. We may think it "saves" time by eating while we
drive, work, study, or search the internet. However,
although we may have saved a few minutes, we have likely
cost ourselves extra calories.
The chance of overeating increases when we eat while
performing other tasks; we are more likely to overeat
because we are not aware of how much we are eating. In
addition, when multi-tasking, you focus less on the food and
obtain less pleasure from eating resulting in feeling less
satisfied.
There is more to eating than the physical sense of
fullness; how full you feel is not just a stomach signal,
fullness is strongly affected by your mind. Taking time out
of your day to sit down and eat, and focus on the taste,
texture, aroma and color of food affects how much you will
eat at that sitting as well as later in the day.
Also, by eating while doing other things, such as
driving, our body may become so accustom to eating while in
the car, that you feel the need or desire to eat every time
you are in the car. By taking the time to sit down in the
same place each time you eat, you are "training" your body
to associate eating with one place and to be aware of how
much to eat to satisfy your hunger.
EXERCISE TIP OF THE WEEK:
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise program. Then identify which ones you most identify with.
- Pleasure. Physical activity releases endorphins which elevate your mood making you feel good. Be sure to choose an activity you actually enjoy. Think about what you used to like to do when you were younger. Maybe try a something new you have wanted to do for a while. It is all in your attitude; think of physical activity as time when you get to do something for yourself.
- Physical Health Benefits. Strength training and weight-bearing aerobic activity (i.e., walking, jogging, hiking) increases bone density preventing fractures. Also, physical activity can help prevent the onset of certain chronic diseases or ease their symptoms.
- Mental Health Benefits. It makes you feel energized, alleviates stress, can prevent and help reverse anxiety and depression, and gives you a better night’s sleep. What pill can do all that?
- Feeling better about your appearance. Regular physical activity improves your likelihood of losing body fat, and particularly strength training, will help tone your muscles.
- Social opportunities. Exercising with friends or family gives you a chance to visit and chat while you work out. Make your workout your social time for the day; a time to be with a close friend or family member.
Source: Tufts University, Growing
Stronger Program; National Center for Chronic Disease
Prevention and Health Promotion
Adapted by Molly Vetter-Smith, University of Missouri
Extension
RECIPE OF THE
WEEK:
Tuna Wraps
(By Greta Hopke, University of Missouri Extension)
1 9-ounce can of tuna packed in water, drained
1/4 cup light mayonnaise.
1/2 cup tomatoes, chopped
1/2 cup cucumber, finely chopped
2 green onions, chopped
2 tablespoons sweet pickle relish (optional)
Salt and pepper to taste
4 whole wheat tortillas
1. Wash and chop vegetables
2. Mix all ingredients
3. Spread tuna mixture thinly on tortillas. Roll tortillas,
cut if desired.
4. Refrigerate leftovers.
Makes 4 servings. Nutrient Analysis per serving: Calories 220 Total Carbohydrates 26 grams, Fat 6 grams, Fiber 3 grams, Saturated Fat 1 gram, Protein 20 grams
** For a little more volume, try adding fresh spinach leaves or lettuce on your tortilla.
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