Eating Right for Busy FamiliesAs children return to school and other activities, busy families may find it hard to focus on nutrition. Small Stones, a health resource center of Froedtert & the Medical College of Wisconsin, offers simple tips and resources for keeping nutrition in your routine.
The easiest way to keep nutrition in your family’s day is to stock up on healthful foods, so they’re readily available for meals and snacks. Tips for shopping and food preparation include:
- Set an example for your kids by preparing and eating a variety of foods — aim for at least three ounces of whole grains and 5½ cups of fruits/juice and vegetables each day.
- Start with breakfast to fuel the body for the day. Offer high-fiber cereals/bread, juice/fruit, cheese/yogurt, whole-grain toaster waffles and low-fat/skim milk.
- For lunch, make healthful sandwiches by using fat-free or low-fat lunch meats and low-fat or fat-free cheese. Stuff a pita with vegetables and tuna salad, combine natural peanut butter with all-fruit jelly, or make grilled cheese sandwiches with fat-free or low-fat cheese.
- Keep healthful snacks in the house, such as fruit, fat-free yogurt, raisins, carrot sticks, celery with natural peanut butter, fat-free or low-fat cheese, cereal bars, juice bars, rice cakes, light popcorn, low-fat pretzels, baked potato chips, sunflower seeds or low-fat pita chips.
- Read nutrition labels when selecting foods for the family.
- Bake, broil or grill foods to reduce fat.
- Use healthful olive, canola or sunflower oil to prepare foods.
- Try fruit for dessert.
Small Stones offers nutrition-related books for a variety of lifestyles. The on-site nurse educators are ready to help you find books and other resources covering a wide range of health-related topics. Visit Small Stones in Brookfield at 17145W. Bluemound Road. For information, call 262-797-2485.
Small Stones Resources
Healthy Lunchbox — the Working Mom’s Guide to Keeping You and Your Kids Trim by Rallie McAllister, MD
Ending the Food Fight – Guide Your Child to a Healthy Weight in a Fast Food/Fake Food World by David Ludwig, MD, PhD
Versatile Vegetarian (Weight Watchers)
Vegetables Rock! – A Complete Guide for Teenage Vegetarians by Stephanie Pierson
For College Students
The Dorm Room Diet – the 8-Step Program for Creating a Healthy Lifestyle Plan that Really Works by Daphne Oz
The College Student’s Cookbook by Joshua N. Lambert
For Active People
Sports Nutrition Guidebook – a Nutrition Resource for Active People by Nancy Clark, MD, RD
The Healthy Kitchen by Andrew Weil, MD, and Rosie Daley
Cook It Quick! –Speedy Recipes with Low Points® Value in 30 Minutes or Less (Weight Watchers)
Weeknight Survival Cookbook — How to Make Healthy Meals in 10 Minutes by Dena Irwin, RD
Super Smoothies by Mary Corpening Barber and Sara Corpening Whiteford
Super Foods Rx – 14 Foods that Will Change Your Life by Steven Pratt, MD, and Kathy Matthews
Source: Froedtert Today
Date: October 2007