{"id":3591,"date":"2014-09-24T04:10:10","date_gmt":"2014-09-24T04:10:10","guid":{"rendered":"http:\/\/skinnygeneproject.dreamhosters.com\/?p=2254"},"modified":"2014-09-24T04:10:10","modified_gmt":"2014-09-24T04:10:10","slug":"family-menu-makeovers","status":"publish","type":"post","link":"https:\/\/www.skinnygeneproject.org\/family-menu-makeovers\/","title":{"rendered":"Family Menu Makeovers"},"content":{"rendered":"

By Rennie Aranda, Skinny Gene Registered Dietitian<\/span><\/p>\n

Having a hard time deciding what to make for dinner that\u2019s both healthy and delicious (and hopefully the kids will enjoy, too)? Feeding your family healthy food does not mean it\u2019s 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, \u201cwhat\u2019s for dinner?\u201d by making meals that are a lot healthier than they appear with these healthy family-friendly recipe adjustments:<\/p>\n

Family Menu Makeovers (picky eater approved)<\/h3>\n

\"Menu<\/a><\/p>\n

 <\/p>\n

Macaroni & Cheese<\/strong>:<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Use 2 tablespoons of no-trans-fat margarine instead of 4 tablespoons of butter<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Use low-fat milk instead of whole milk<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Add a tablespoon or two of fat-free or light sour cream or low fat yogurt, if needed for creaminess<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Add veggies on the side or in the macaroni (such as \u00bd cup of steamed broccoli per serving)<\/p>\n

 <\/p>\n

Hot Dogs<\/strong>:<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Choose a reduced-fat hot dog (Ball Park Lite, Louis Rich Turkey Franks, and Hebrew National Reduced Fat are low-fat options)<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Look for whole-wheat, or higher fiber bun options<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Add onions and tomato, for added nutrition<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Choose lower-fat and lower-calorie condiments such as ketchup or mustard<\/p>\n

 <\/p>\n

French Fries<\/strong>:<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Choose lower-fat frozen French Fries<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Bake them instead of frying<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Complement this side dish with a fruit and a vegetable, so the family does not overdo the fries<\/p>\n

 <\/p>\n

Family-favorite Mexican-style dishes<\/strong>:<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Use reduced-fat Jack and\/or cheddar cheese<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Work in beans every chance you get<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Use extra-lean meat (super-lean ground beef, skinless chicken breast, lean pork trimmed of visible fat)<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Use fat-free sour cream instead of regular<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Use whole grains and vegetables (brown rice, whole-wheat tortillas, tomatoes, green peppers, etc.)<\/p>\n

 <\/p>\n

Pizza<\/strong>:<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Use whole grain pizza dough options or switch it up with fun options like pita bread for a personal pizza<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Try healthier meat options such as turkey pepperoni or chicken breasts<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Use shredded part-skim mozzarella cheese<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Add plenty of your favorite vegetable toppings<\/p>\n

 <\/p>\n

Pasta dishes:<\/strong><\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Use a whole-wheat pasta of your choice<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Cook ingredients (such as meat and veggies) with olive oil instead of butter<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Use lean meats such as skinless, boneless chicken breasts<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Add plenty of your favorite veggies<\/p>\n

–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Try olive oil and your favorite herbs\/spices for flavor instead of cream-based sauces<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

By Rennie Aranda, Skinny Gene Registered Dietitian Having a hard time deciding what to make for dinner that\u2019s both healthy and delicious (and hopefully the kids will enjoy, too)? Feeding your family healthy food does not mean it\u2019s all about salads and vegetarian dishes. There are plenty of ways you can transform family favorites into… <\/p>\n

<\/div>\n

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