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SALT LAKE CITY — School is back in session and if your family’s evenings are anything like ours, they're packed with homework, practices, games and other activities and commitments. It gets tricky to fit in a nourishing and satisfying dinner instead of defaulting to an endless stream of snacks. And let’s be honest, some nights are just like that — we do the best we can. But kids (and adults) do well with a certain amount of structure around food and their growing bodies need a balance of nutrition.
So, what's a parent to do? I’ve written previously about meal planning, which I think is necessary for these kinds of scenarios. It's difficult to feel proactive when you are juggling so many things already. You’ll want to plan ahead to anticipate your needs. One of those needs will be something quick, easy and family-friendly.
September is Family Meals Month, encouraging you to add one or two home-cooked, balanced meals per week.
According to the Food Marketing Institute, some of the benefits of family meals include:
- Regular family meals are linked to higher grades and self-esteem and delayed sexual activity.
- Children who grow up sharing family meals are more likely to exhibit prosocial behavior as adults, such as sharing, fairness and respect.
- With each additional family meal shared each week, adolescents are less likely to show symptoms of violence, depression and suicide, less likely to use or abuse drugs or run away, and less likely to engage in risky behavior or delinquent acts. I reached out to some of my fellow dietitians for their favorite weeknight meals. Below are links to recipes to inspire your family meal planning. Taco Pasta Skillet via Brittany Poulson, RD
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The Juiciest Burgers Ever via Edwina Clark, RD
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Mustard Salmon with Broccoli and Couscous via Sunny Side Up Nutrition
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One Sheet Pan Chicken Fajitas with Avocado Sauce via Meals With Maggie
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Instant Pot Chicken Enchilada Casserole via The Wandering RD
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Tomato and White Bean Naan Pizza via Amy Gorin, RD
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Instant Pot Chicken and Sweet Potato Chilli via Jessica Ivey, RD
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Cheesy Chicken Skillet via Eat Well 2 Be Well RD
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Simple & Quick Turkey Bolognese via Mitten Dietitian
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Easy Tortellini With Sausage via Rebecca Clyde MS, RDN
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Sheet Pan Bruschetta Chicken via Julie Harrington, RD
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Creamy Goat Cheese Pasta via How To Eat
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Slow Cooker Chicken Ramen Noodle Soup via My Menu Pal
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An Easy Dinner For Busy Weekdays via Crystal Karges, RD
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Last but not least, you’ll definitely want to check out Leslie Schilling’s free dinner menus at Your Supper Solution:
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There is nothing better than sitting down to a good meal with people you love. I hope this inspires you to do that.
