Bring Warmth to the Table with Family Meals
November is a time when we naturally seek warmth and comfort. What better way to find that warmth than by gathering around the table for family meals? Here are five different ways you can make healthy eating a family affair.
- Bring joy by cooking together
It’s easy to fall into the trap of quick, convenience foods this time of year as schedules get busy. However, taking the time to cook together as a family can be a rewarding experience. Even simple meals can bring everyone together. Try designating one night a week as “family cooking night” where everyone pitches in to create a meal.
- Establish a routine
Having a regular mealtime routine can have lasting benefits for your family’s health. Sitting down for dinner at the same time each evening creates a sense of stability, helps regulate eating habits, provides a chance to unwind, share stories from the day, and enjoy each other’s company. Research shows that children who regularly eat dinner with their families are more likely to make healthier food choices.
- Make it fun
Family meals don’t have to be formal or serious – they can be fun and creative! Theme nights like “Taco Tuesday” or “Pasta Night” can add excitement to the dinner table. You could even turn mealtime into a learning experience by exploring dishes from different cultures.
- Give the kids a role to play
Getting kids involved in meal preparation is a great way to encourage healthy eating habits. Let them help plan the menu, shop for ingredients or set the table. Even young children can participate by washing vegetables or stirring ingredients. When kids feel like they’ve contributed to the meal, they’re more eager to eat what’s been prepared.
- Stick to simple yet comforting recipes
Focus on dishes that are delicious yet simple to prepare. Try out my fav recipe below for roasted chicken and vegetables:
One-Pan Roasted Chicken and Vegetables
- 4 chicken breasts or thighs
- 4 large carrots, peeled and cut into sticks
- 4 potatoes, cut into wedges
- 1 onion, quartered
- 3 Tbsp. olive oil
- 1 tsp. dried thyme
- 1 tsp. dried rosemary
- Salt and pepper to taste
Instructions:
- Preheat the oven to 400°F.
- Place the chicken and vegetables on a large baking sheet.
- Drizzle with olive oil and sprinkle with thyme, rosemary, salt, and pepper.
- Toss everything together to coat evenly.
- Roast in the oven for 35-40 minutes, or until the chicken is cooked through and the vegetables are tender and golden.
- Serve warm, straight from the pan!
Jenn Giurgevich is the founder of Spark Nutrition & Health, a virtual nutrition consulting business.
Visit www.sparknutritionandhealth.ca for more information.
