I grew up in a family where everybody loved to cook. My brother and I would watch my parents cook every day, this is when my love of food began. Cooking and eating together from the very beginning is one of the most important things families can do together. My husband often works late, but everyone waits for him so that we can sit together and enjoy simple and healthy meals as a family. My three top tips:
I try to make simple and easy recipes that everyone will enjoy. It’s not practical to be a short-order cook, making something different for everyone in the house. All the recipes on my website DanaWhiteNutrition.com are quick, healthy and easy to modify so that everyone at the table is happy. During the week, I often make healthy pizzas, soups, sandwiches, and tacos – things that can be easily modified to please everyone. Mom and dad can pile on some of their favorite toppings and so can the kids.
Lack of time, money and the misconception that cooking healthy is just “too hard” are the complaints I hear most often. But there are plenty of ways to make healthy, affordable and delicious meals every night of the week.
Five things you can do:
I think it’s a wonderful idea and I’m jealous we don’t have something like it in more of our schools. It will be challenging to execute, but anything that gets kids in the kitchen and shows them that cooking can be easy and fun is fine by me.
Eating with the seasons benefits our health and the health of the environment. Seasonal foods are at the peak of freshness and nutrition. Since available produce changes with the seasons, it’s a built-in way to include variety in your diet. Variety is important to make sure you are giving your body all the nutrients it needs. It is also a great way to get in touch with your area. We like to visit our local farm and talk to our farmer about what foods are in season. We look forward to what the different months have to offer, like strawberries in late June, zucchini in July, and butternut squash in late September.
I write a series for my blog called Market Watch where I share some of my favorite farmers market finds. I encourage people to explore their local farms and markets. That’s how we eat at my house and I suggest the same to my clients.
Here’s a recent Market Watch post for Rainbow Chard.
I hope that more restaurants post nutrition information (not just the ones that are required to do so). It can help parents can make informed decisions. I don’t think that the lowest calorie option on the menu is always the best choice, but sometimes those numbers can be really eye-opening.
Parents should also pay attention to things like added sugars and the quality of the ingredients. The smartest thing parents can do become educated in how to read a food label – it’s tricky! I think most people just peak at the numbers. The most useful information is in the ingredient list. Here are helpful tips on dining out healthy for the whole family.
I’m so lucky that my husband and I love to cook and eat healthy food. Now that I’m a mother, my goal is to keep doing what I have always done – make healthy and delicious food from whole ingredients. I hope to lead by example and that my children grow up to love food as much as my husband and I do.
Do something active every day as a family. Head out to the beach to collect shells, walk the dog, visit the local playground or even just take a long walk around the neighborhood. When the weather is bad, have a family dance party in the living room – it all counts as exercise and it’s a great way for everyone in the family to bond. It teaches children that exercise is important and that mom and dad take the time to stay in shape as well. When my daughter is playing on her play mat, I sneak in a few sets of push-ups and sit-ups. She loves to watch her mommy bounce up and down and I get a little resistance training in at the same time. Actively play every day!
Healthy cooking is so much more than counting calories. It’s about whole foods and simple preparation methods coming together to create something truly delicious. There is definitely a growing interest and demand for nutritious recipes that are tasty and easy to get on the table. More and more people are finding their way back into the kitchen to eat more healthfully and to save money. Cooking shows teach people about food and how to prepare it. We created the Healthy Eats blog so that we could shine a light on the numerous healthy recipes from all the shows on Food Network as well as the ones created by our staff dietitians. Learn how to make cooking with the kids a family event with our Healthy Kids Today, Prevent Cancer Tomorrow recipes, activities and tips!
Dana Angelo White, MS, RD, ATC received her Master of Nutrition and Education at Columbia University where she also completed her dietetic internship. She is currently the President of Dana White Nutrition Inc., which provides nutrition and fitness consulting. In addition, Dana works as an adjunct professor for Quinnipiac University. She writes a thriving blog for the Food Network titled “Healthy Eats,” where she talks about seasonal and healthy recipe ideas. She also holds accreditation as a Certified Athletic Trainer. Her past careers include work as the head athletic trainer at Marymount School, Nutrition and Fitness manager at DietTV.com, Inc., Summer programs Health Director/ Camp director at Cheshire Academy, Intern Athletic Trainer at Yale University, and Programs staff athletic trainer at New England Seawolves. She specializes in the culinary arts and sports nutrition.
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