Healthy Family Menu Plans

When you have a family, it can be a challenge to make sure everyone eats healthy foods daily. A nutritious diet should include at least five servings of fruits and vegetables a day, whole grains and an adequate amount of protein. But providing nutrition can be hard for a family on the go, when it's easier to grab a bag or box of junk food. So, it is essential to plan healthy menus so that nutritious foods are readily available, and served in an appetizing way.

Breakfast

Breakfast should consist of one or two servings of fruit, a whole grain and a source of protein. Choose the grain product first, and then base the rest of meal around it. For instance, you can choose a bowl of oatmeal, and add blueberries and chopped nuts for a complete breakfast. Other options include toast with peanut butter and sliced apples, a bagel with cream cheese and orange juice, or an English muffin with scrambled eggs and sliced peaches. Breakfast is a good time to get in a serving of calcium as well, so add a serving of dairy in the form of a glass of milk or a cup of yogurt to the above choices.

Lunch

The best and most economical choice for a healthy lunch is to pack one from home, and carry it to school or work. Buy a thermos for each member of the family, and make homemade soup for the week's lunches. For four servings, start with a pound of ground beef, cubed boneless chicken breasts, turkey, shrimp or sausage. Cook the meat and add one quart of chicken or beef broth, one pound of your choice of chopped vegetables, and a cup of potatoes, noodles or beans. Flavor with various herbs, salt, pepper, and garlic, as desired. Pack some whole grain crackers to go with the soup. As an alternate to the soup, make wraps with a wholegrain sandwich wrap, adding lots of lettuce, tomatoes, sprouts, sliced peppers or other vegetables, cheese and cubed chicken or turkey.

Stir-Fry Supper

For a quick supper that's sure to please everyone, make a stir-fry. For four servings, start with a pound of boneless poultry, pork, beef or seafood, cut into bite-size pieces. Cook the meat in two tablespoons of oil, in a large skillet or wok, and then remove to a bowl. Stir-fry an onion and a pound of chopped vegetables such as carrots, squash, celery, cabbage or bean sprouts with a spoonful of garlic and two tablespoons of soy sauce. Return meat to the pan and heat through, adding a bottled stir-fry sauce, if desired. Serve with rice.

Crock-Pot Supper

For days when there is no time to cook, it's a joy to come home to a meal ready to serve from your crock-pot. Place a pound and a half of boneless chicken, pork loin, pot roast or browned hamburger in the crock-pot. Add either four cups of potatoes, carrots and celery, or two cans of beans or corn, and a chopped onion. Add two cups of one, or a mixture of the following: Green beans, peas, chopped cabbage, tomatoes, sliced squash or broccoli. Add one half cup water, and your choice of seasoning. Cook on low for 8 to 10 hours. Serve with wholegrain rolls and milk.

Roast Supper

A roast supper is a good choice for days when you will be home all afternoon, especially during the winter. Choose any large cut of meat such as a rump roast, whole pork loin, whole chicken or turkey breast---it should be at least two pounds. Choose a mixture of vegetables from the following choices, and chop in large pieces: potatoes, carrots, asparagus, winter squash (peeled), fresh green beans, sweet potato, onion and cabbage. Place the vegetables around the roast in large baking dish, and drizzle with olive oil. Sprinkle with herbs such as thyme, parsley, oregano or marjoram. Roast in the oven at 350 degrees Fahrenheit for approximately one and a half hours, or until the meat is done to your liking. Serve with a mixed green salad and a glass of milk.