Are family meals a regular occurrence in your house or usually overlooked because of everyone’s busy schedules? A new study might convince you to try to find time for an evening meal as a family.

A recent report from the National Longitudinal Study of Adolescents found that teenagers consume more nutritious meals if they eat a meal with their parents. In addition, adolescents who eat more family meals per week are significantly less likely to skip breakfast than those who eat fewer family meals.
Those who eat six or seven family meals per week have better intake of daily fruits and vegetables than those who eat three or fewer family meals. The report indicates the positive effects parents have on children as role models for healthy eating. Meals do not have to be elaborate or time-consuming. The next time you are planning your evening meal, think about how your family can help with preparation: cut up vegetables, stir the pasta, set the table, mix ingredients, etc. You then can sit down and enjoy the meal together.

Thank you to Mrs. Jarvis’ 4-year-old kindergarten students in Holmen, Wis., for sharing favorite foods that they incorporate into family meals.

“My mom makes great spaghetti.” — Jenna

“My mom makes great waffles.” — Evan J.

“My mom makes great pancakes.” — Cooper

“My mom makes great noodles.” — Blair

“My mom makes great SpaghettiOs.” — Andrew

“My mom makes great macaroni and cheese.” — Ella

“My mom makes great hot cocoa.” — Evan S.

“My mom makes great blueberry pie.” — Braden

Remember to enjoy all foods in moderation, knowing that all foods can fit in a healthy diet.

Here is a recipe to try at your next family meal, courtesy of the American Heart Association’s Low Salt Cookbook.

Spaghetti Mushroom Sauce

3 tablespoons margarine

1 cup sliced fresh mushrooms

1/3 cup chopped onion

1 clove garlic minced

16-ounce can chopped tomatoes

6-ounce can tomato paste

1/2 cup water

1 tablespoon sugar

1 bay leaf

1/4 teaspoon basil

1/4 teaspoon oregano

1/8 teaspoon black pepper

8-ounce package spaghetti

Melt margarine in a large, nonstick skillet over medium heat. Add mushrooms, onion and garlic. Sauté until tender. Stir in remaining ingredients, except spaghetti. Cover and simmer for 2 hours, stirring occasionally. Cook spaghetti according to directions and drain.

Pour sauce over noodles and serve.

Makes 6 servings.

Nutritional information per serving: 262 calories, 8 grams protein, 44 grams carbohydrate, 7 grams fat, 32 milligrams sodium.

Christi Justus is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a healthy-eating program coordinated by Gundersen Lutheran registered dietitians, and its members include restaurants, grocery stores, delis and vending companies.

Advertisement