Family Meals: A Powerful Tool for Raising Healthy,

Parents today spend much time and resources fostering their children's success in school and extracurricular activities with the goal of helping them become healthy, happy, successful adults. Although good nutrition is important for kids, healthy eating often ends up lower on the priority list as families scramble from one commitment to another day after day. Many parents do not realize that one of the simplest things they can do to promote the healthy growth and development of their children is to sit down with them for family meals.

Family meals are important for achieving a healthy diet. Families who shop carefully at the grocery store and eat at home have more healthy options than they would at a fast food or sit-down restaurant. For example, milk and yogurt contain nine important nutrients --vitamins, minerals, and protein -- and are easily incorporated into breakfast, lunch and dinner at home but may not be available at restaurants. Eating at home removes the temptations presented by restaurants, such as fried side dishes and high-calorie drinks and desserts. Studies show that kids and teens who eat more meals at home consume more calcium-rich dairy, fruits and vegetables, drink less soda and eat fewer fried foods.

Family meals are an opportunity for parents to model healthy habits for their kids. The eating habits formed in childhood carry through to adulthood, and it is easier to form healthy habits early than it is to break unhealthy habits later. Kids learn healthy habits by watching those around them and parents often have the greatest influence. When parents drink milk, eat fruits and vegetables, and enjoy their foods in healthy portions, kids are more likely to do the same, now and as adults.

Family meals give parents a chance to support children in their emotional and social growth. Consistent family meals put parents face-to-face with children and provide opportunities to share successes, assist in solving problems, and address concerns that children face on a daily basis at school and with peers. Studies show that as the regularity of family meals increases, kids are less likely use cigarettes, alcohol and drugs, suffer from depression, and engage in disordered eating. Research suggests that family meal time is more important for positive behaviors and emotional health than time spent in school, church, and extracurricular activities.

Family meals foster children's healthy growth and development, both physically and emotionally. Take time to plan and shop for healthy meals, and sit down together as a family as often as possible. Model healthy behaviors, like a glass of milk at every meal, fruit with breakfast, and salad with dinner. Make family meals a priority and take advantage of this simple but powerful tool for raising healthy, happy kids.

For more information on why dairy should be part of family meals, visit www.stldairycouncil.org.

Reference: Satter E. Secrets of Feeding a Healthy Family. Madison, Wi: Kelcy Press; 2008.

Make family meals a snap with these easy, healthy recipes.

Confetti Quesadillas with Cilantro Yogurt Dip

Quesadillas are quick to prepare and easy to clean up. Chop the vegetables and mix up the dip ahead of time to save a little more time on a busy weeknight.

Makes 6 Servings

Prep Time: 5 minutes

Cook Time: 20 minutes

Ingredients

12 soft corn tortillas

1 cup (4 ounces) shredded part-skim Monterey Jack cheese

1 cup (4 ounces) shredded part-skim Colby cheese

½ cup fresh corn kernels or black beans

½ cup coarsely chopped cilantro

1 red bell pepper, finely minced

1 jalapeno pepper, finely minced

Directions

Preheat large skillet over low heat. Line up six tortillas. Divide cheese, corn, cilantro and peppers between the tortillas and cover each with a second tortilla. Place a tortilla on the dry skillet or grill and warm until cheese is melted and tortilla is slightly golden, about three minutes. Flip and cook other side until golden, about one minute. Cut into wedges and serve. Repeat with remaining quesadillas. Serve each wedge with a dollop of cilantro yogurt dip.

Cilantro Yogurt Dip

Greek yogurt offers the consistency and tangy flavor of sour cream but with more protein, vitamins and minerals. Try this dip with chili and other spicy dishes as well.

Makes 1.5 cups

Prep time: 2 minutes

Ingredients

1.5 cups plain, non-fat Greek yogurt

¼ cup finely minced cilantro

½ teaspoon salt

Directions

Place yogurt in small mixing bowl. Stir in salt and cilantro.

Nutrition Facts (per serving -- 1 quesadilla and ¼ cup of dip)

Calories: 209

Fat: 6 g

Protein: 11 g

Calcium: 30% daily value

Tarragon Yogurt Chicken Salad

Make this salad up to 3-5 days in advance and serve with a glass of milk and fresh fruit for a simple, healthy lunch or dinner.

Makes 4 Servings

Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients

1 1/4 cups plain, non-fat yogurt

1 teaspoon dry tarragon (or 2 Tablespoons fresh)

1 Tablespoon Dijon mustard

3 cups cooked diced chicken (use chicken breast, no skin)

1/2 cup minced celery

1/2 cup minced scallions

6 cups mixed greens

1 cup halved cherry tomatoes

salt and pepper to taste

Directions

In a bowl, combine yogurt, tarragon and mustard. Let stand 10 minutes. Add chicken, celery and scallions and season to taste. Let salad rest 15-20 minutes before serving with tomatoes on whole-wheat bread or over lightly dressed greens.

Nutrition Facts

Calories: 240

Total Fat: 4 g

Protein: 37 g

Calcium: 20% daily value