Having a hard time deciding what to make for dinner that’s both healthy and delicious (and hopefully the kids will enjoy, too)? Feeding your family healthy food does not mean it’s all about salads and vegetarian dishes. There are plenty of ways you can transform family favorites into healthier alternatives that the whole family can enjoy. Just a few ingredient adjustments can make foods like macaroni and cheese, pizza, and hot dogs transform into healthy versions with lower calorie and fat content and higher in fiber and nutrients. In addition, eating meals together as a family has a range of benefits, including better grades in school and forming healthier eating habits. Solve the daily dilemma of, “what’s for dinner?” by making meals that are a lot healthier than they appear with these healthy family-friendly recipe adjustments:

Family Menu Makeovers (picky eater approved)

Macaroni & Cheese:

–          Use 2 tablespoons of no-trans-fat margarine instead of 4 tablespoons of butter

–          Use low-fat milk instead of whole milk

–          Add a tablespoon or two of fat-free or light sour cream or low fat yogurt, if needed for creaminess

–          Add veggies on the side or in the macaroni (such as ½ cup of steamed broccoli per serving)

Hot Dogs:

–          Choose a reduced-fat hot dog (Ball Park Lite, Louis Rich Turkey Franks, and Hebrew National Reduced Fat are low-fat options)

–          Look for whole-wheat, or higher fiber bun options

–          Add onions and tomato, for added nutrition

–          Choose lower-fat and lower-calorie condiments such as ketchup or mustard

French Fries:

–          Choose lower-fat frozen French Fries

–          Bake them instead of frying

–          Complement this side dish with a fruit and a vegetable, so the family does not overdo the fries

Family-favorite Mexican-style dishes:

–          Use reduced-fat Jack and/or cheddar cheese

–          Work in beans every chance you get

–          Use extra-lean meat (super-lean ground beef, skinless chicken breast, lean pork trimmed of visible fat)

–          Use fat-free sour cream instead of regular

–          Use whole grains and vegetables (brown rice, whole-wheat tortillas, tomatoes, green peppers, etc.)

Pizza:

–          Use whole grain pizza dough options or switch it up with fun options like pita bread for a personal pizza

–          Try healthier meat options such as turkey pepperoni or chicken breasts

–          Use shredded part-skim mozzarella cheese

–          Add plenty of your favorite vegetable toppings

Pasta dishes:

–          Use a whole-wheat pasta of your choice

–          Cook ingredients (such as meat and veggies) with olive oil instead of butter

–          Use lean meats such as skinless, boneless chicken breasts

–          Add plenty of your favorite veggies

–          Try olive oil and your favorite herbs/spices for flavor instead of cream-based sauces

Use these 6 tips as a guide to help make family dinners a daily tradition:

1. Schedule it. Just like you schedule other appointments in your life, include dinner in your calendar. Be flexible and easy on yourself to help make weeknight dinners less stressful. Soccer game? Have a healthy family picnic. Schedules don’t match? Stretch dinner out by having healthy snacks such as veggies and dip while cooking, have dinner with one parent and maybe dessert with another parent after work. This way, at least some family members are eating together even if it is at different times. Dinner together not possible? Have family breakfast or a healthy evening snack together.
2. Meal plan based on sales. At the start of each week (or when you have free time), piece together a meal plan with your family’s favorite meals based on what ingredients you may see on sale at the store that week. (Ex. If chicken breast is on sale, plan one or two chicken meals that week). Be sure to take advantage of the “Buy One Get One Free” deals to maximize your budget.
3. List before you go. Make a thorough and specific list for everything you need, and stick to it. This helps you avoid impulses and those “I’m not sure I have that in my pantry” moments. Make a list of main ingredients you use most often in meals (rice, pasta, bread, other whole grains, onions, sauces, meats, peanut butter, canned vegetables, broth, milk, fruits, vegetables, eggs, garlic, etc.). Keeping your kitchen stocked with main ingredients saves time when trying to prepare a quick meal.
4. Choose meals that are fast to assemble. Meals can be thrown together quickly, especially when time has been planned out to pre-cut veggies or put together quick stir-fry ingredients that just need to be cooked. Meals such as soups, casseroles, and pasta can be made in bulk over the weekend and frozen in portioned out containers to make weekday dinners easier.
5. Have everyone pitch in. Getting everyone involved makes dinner easier and faster, not to mention more of a fun event. Encourage kid participation with simple dishes, such as crepes, tacos, or a pot of soup, which kids can add their favorite ingredients to. Try to encourage dishes with a variety of fun, bright colors.
6. Make it fun. Have indoor picnics, let kids choose ingredients for family iron chef, engage kids in great conversation, play games at the table, have kids arrange salad into a face or make shapes out of pizza dough.

Most importantly, make it matter. The dinner table is one of the only places where families consistently have conversations together. Tell stories about earlier times in your lives, ask open-ended questions so kids can talk, talk about real-world events that are important to your family, make plans and dream together. Sharing meals together gives everyone a sense of identity, ease day-to-day conflicts, as well as establish traditions and memories that can last a lifetime.