Judy Dodd, MS, RD, LDN, Giant Eagle^® Corporate Nutritionist

Okay, so it isn't fall but we are beginning to slip into the season of tailgating, school meals, and fall schedules. For the family member who is the gatekeeper of the food, this means a need to put emphasis on surviving breakfast panic time, lunch time idea brain freezes and dinner mayhem. Assuming you (the person reading this) are the gatekeeper, the first step has to be putting together a plan followed closely by...sharing the responsibilities! Knowing that researchers continue to support the need for family meals for both social and health reasons, a goal should be making mealtime a family priority. From a health standpoint, using the ideas of the "MyPlate" (half of the plate as fruits and vegetables, ¼ each of grains and protein foods, and a dairy food on the side) works for menu planning, portions and variety. But all of this requires planning. Let's take a step by step look at putting together a survival plan that might work for your family.

• Determine the who, what and when of your family meals. Use a calendar approach to map out the family schedule that will affect meal time. Regularly scheduled activities or work may mean altering meal times, packing meals, or having something ready to heat and serve?


• Involve other family members in helping to plan the meals, shopping for the ingredients, packing the lunches, preparing food items, setting the table and cleaning up. Even young children can help with simple tasks and studies show they are more likely to eat foods they have helped choose or prepare. But rather than waiting for a volunteer, make it a part of the family plan!


• List some ideas for easy but health-smart breakfasts, lunches, and snacks. An assortment of cereals (whole grain of course), fruit or 100% juice, and milk are good starters to have on hand for breakfast. For added protein, yogurt, peanut or soy butter (great on toast or wraps), or hard cooked eggs can become grab-and-go. Check out the Giant Eagle^® website for ideas for packing a lunch and some quick ideas that work at all ages. Remember, special family breakfast omelets, pancakes and other breakfast specialties can involve everyone in the preparation.


• Take care that dinner time has variety and planned over's to save time and money. Today's chicken or beef can be tomorrow's stir-fry, wrap or salad. Favorites like chili, pasta, or macaroni and cheese can be assembled ahead and stored in the refrigerator to finish up just before mealtime. Plus, these leftovers make for great lunches the next day! Tip: Do your planning around the Giant Eagle Weekly Specials!, coupons, and specials, while remembering your family's favorites!


• Set up your kitchen for family members to help with mealtime. A lunch packing area, snack center (with health-smart snack foods in portions right for calorie needs), and washed and cut fruits and veggies in the refrigerator. Add some lower fat cheese sticks and yogurt to your shopping list since they add protein to meals and snacks any time of the day.

Next month look for more on Family Meals!

August 2011