Take family meals outside and give TV a break. There's nothing to lose but a half hour of news. Photo courtesy of www.readersdigest.com.

Growing up, I remember eating dinner as a family every night – Sunday through Saturday. Because our dining room was basically connected to the living room, we could watch tv while we were eating and as a child that was the best thing in the world! Eventually, as my sister and I got older, the tv was moved to the family room and we had to stare at each other while we ate. At the time, I didn’t see the point. We lived together so we could stare at each other whenever we wanted. But as I look back, I can see what my mom was doing. By taking the tv away, we started communicating more at dinner. Checking in with each other to see how our days went. If I was struggling with a math technique that day, dad would offer to help after dinner. This was also a time for us to just be together. Enjoying each other’s company and sometimes laughing so hard we cried when mom tried to tell us some of the jokes she heard that day.

Today in the US, we see a growing trend of busier lives, children on their own, and less family time. As a Registered Dietitian, I hear many clients talk about less time to shop, less time to cook and less time period. Along with less time usually comes less money. There is no money to eat healthy, eating at fast food is cheaper and quicker, and sometimes my clients just don’t like to cook. When they talk of their families, it is usually in a stressed tone as they aren’t quite sure what their kids have been up to and they feel their spouses aren’t taking their share of the responsibility.

Eating dinner together doesn’t have to feel like moving mountains. My parents’ commute from work was at least 45 minutes – one way. My sister and I were 4 years apart and so had different schedules for after school sports and activities. We lived in the middle of nowhere so finding a neighbor to help “carpool” was a bit tricky. However, despite all of this, we made it work. Here are some benefits of bringing the family back to the table:

• Syracuse University studies show that eating together as a family is associated with happier marriages, improved children’s health, and stronger family ties.
• Family meals can hone a child’s social skills and teach them table ettiquette and good manners.
• Dining together makes for healthier eaters. Kids who regularly eat with their families tend to have healthier eating patterns. They consume more fruits and vegetables and fewer fried foods, sodas, and saturated fat than kids who don’t share family meals, says the American Dietetic Association.

If fitting a family dinner into your schedule seems impossible, just try one day. Set one day a week with your family that you will all sit down and eat dinner together. One day is all it takes to start a trend. If you don’t have time to cook, look to restaurants that provide healthier options for take out. You’ll soon see that once you make the time to sit as a family you’ll be able to make the time for preparing the meal with your family.

So on this National Registered Dietitian Day, my advice is to make an effort and bring the family back to the table…!

Tomato photo provided via Flickr from naruo0720.

Growing your own fruits and veggies can be a very rewarding experience and leave more room in your pocket. When you plant the seeds, you can’t just leave them alone. You have to water them, possibly fertilize them. Some even believe that talking to them helps them grow as you dispell carbon dioxide as you speak and this is what plants love. It is a great thing to see a flower on a tomato plant that you have so diligently cared for and know that in just a few days that flower will turn into the fruit of you labor. A beautiful, bright, shiny red tomato that tastes just that much better than if you had purchased one from the store.

Some gardens can be acres big with corn stalks and pumpkin patches, while others are a small window sill pots with fresh herbs. Last year, I used a coconut grass liner in an iron basket and attached it to my apartment balcony. In the small 1′x3′ basket, I was able to grow tomatoes, green peppers, cilantro, basil, and a couple flowers for more color. It was easy to take care of and pretty to look at through the window.

The best part of growing your own fruits and veggies is that you have them for a full season and you can use the overflow for canning or meal freezing. For example, with tomatoes you can make your own tomato paste, sauce, canned tomatoes. You can also double up on some recipes and preportion them into freezer safe containers for a taste of summer during the colder months!

Photo courtesy of www.babiestoday.com.

The best place to learn to eat healthy is when you are young. Children are very open to trying new things without fear – moreso than adults are! When you are just starting out with adding foods to your new baby’s mealtimes, start with veggies. This will start their love for them. If you start with fruit, their sweet taste buds will develop first and you can forget the veggies after that.

As toddlers and elementary aged children grow, they need a variety of nutrients to build strong and healthy bodies to play. Encourage fresh fruits and vegetables as healthy snacks and keep them out for kids to get themselves. This allows for a bit of independence for them but with a bit of control for you of what they eat.

Once they are exposed to these foods, you would be surprised at how they grow to prefer them over salty snack foods and candy for snack time. And remember, you are still their role model…If they see you scrunch your nose at your brussel sprouts they will, too!

So what’s your take on nutrition from the ground up? Think of all the ways you could begin with a fresh start. Go back to basics.  Develop that healthy balance of fruits and veggies, protein, breads and cereals, dairy, and fat. Start from the ground up!

1. Model healthy choices – engage in more physical activity and choose healthier foods to eat. Children learn by example, so let’s start out on the right foot and get them to choose wisely early on.

2. Limit fast foods – the fat and calories provided in typical fast food places contributes to heart disease and weight gain. Not that fast food should always be avoided, but healthier choices can be made. For instance, choose a grilled chicken sandwich without cheese and mayo instead of a quarter-pound hamburger with cheese. Order reduced fat milk with a side of fruit. Some fast food establishments offer a variety of lean meats and vegetables. Go for the most color on your sandwich and put it on whole grain bread.

3. Do not put your overweight child on a diet – more problems come from restricting the diet early on in life. Children may overcompensate and not stop when they are full or they may start to sneak food.

4. Provide your child with healthy, nourishing options at home – freshe fruit and vegetables are quick and easy snacks. Encourage breakfast and planned meals and snacks versus eating on the run. If servings juice, make sure it is 100% fruit juice and stick to 1/2 cup servings. Finally, lead by example.

5. Limit sedentary activities – plan family time that involves simple activities such as walking or bike riding. Or, plan a weekly game night to have fun and share the day’s activities together.

6. Reduce use of refined carbohydrates – chips, white bread, and sweets can lead to weight gain and exacerbate other health issues. Choose instead, whole grains such as whole grain breads and cereals with fresh fruit.

7. Remember that many children grow out before they grow up – some put on body fat before gaining height. Instead of a diet, involve your child in recreational sports and activities.

8. Check yourself – before you determine that your child has a weight problem, check with your pediatrician. Some parents have real concerns while others may misinterpret it as not looking the norm. Your pediatrician will have accurate growth charts and be able to tell you where your child stands with regard to healthy weights.

9. Become and advocate – get involved in community efforts to improve walkways and recreational areas.