By: April Graff, MS, RD, LD. Hy-Vee Dietitian

What if dinner isn’t always a four-course spread served promptly at 6 p.m. every night? Sitting around the dinner table with your kids may be the most critical thing you do as a parent. Studies show that families who eat together have kids who perform better in school. In addition, they are less likely to have behavioral problems. And by following this one evening ritual, you may be protecting them against future eating and substance abuse disorders, obesity, and depression.

September is National Family Meals Month, an effort to encourage families to share one more weekly meal at home. With packed schedules and both parents working, takeout is tempting. However, with a little revamping of your routine, you can serve satisfying suppers your whole tribe will want to sit around the table for. Pull up a chair and find out how.

1. No Time? No Problem! – Who says making dinner needs to be time consuming? Give yourself a solid 30 minutes and keep your favorite pasta sauce in the pantry – it could just save the day. In addition, a little prep work on the weekends may be enough to keep everything sane during the week. Cook chicken breasts, then shred them for quesadillas, tacos or a quick soup. Consider breakfast for dinner. Eggs, pancakes, toast and fruit are not only easy – they make for a quick and healthy meal.
2. Hangry? Grab a Veggie – This emotion is real. The act of getting irritated because hunger is on the brain and in the belly has been a popular word used by many. But before you give in to a snack before dinner, try to instill the “veggies only” rule. Kids can choose something from the produce drawer or the veggie you plan to serve with dinner. One great dip option for everyone to enjoy eating more veggies is Good Foods Dips. Good Foods Dips are 100% plant-based, free of the top 9 allergens, gluten-free, and vegan. Veggie snacks can also help bridge nutritional gaps between meals. Another hunger hack? Implement the crunch contest. Fill a plate with raw veggies and challenge your kids to see who can make the loudest crunch. Peppers, carrots and cucumbers can be plated in the morning, so you’re ready when hungry cries call.
3. Revolving Recipes – Tater tot casserole yet again? While you might only have a few go-to recipes, that’s fine. Kids thrive on routine, and they love theme nights. Meatless Mondays, Taco Tuesdays or Leftover Thursdays are the best ways to simplify your meal planning – and they take the guesswork out of the most-asked question of the day, “What’s for dinner?”
4. The Mess is Real – If you have young kids, enough said. However, know that spilled milk and a plate’s worth of noodles on the floor won’t always be the norm, so continue laying the groundwork of mealtime into these small minds. In addition, eating with your kids allows them to see you enjoying a variety of foods. Remember: If you don’t want picky kids, try not to be picky yourselves. That includes eating your serving of veggies, too!
5. Your Mealtime Mantra – If you need one takeaway, then this is it: the parents are responsible for making and serving dinner. The kids are responsible for whether they eat it and how much. “But what if they starve?” Rest assured, they won’t. Think big picture – what habits do you want to instill in your kids? Catering to every need and serving macaroni and cheese for every meal will only teach them that whining gets them their way. Plus, they won’t have any motivation to branch out if they know you’ll always defer to their favorite foods. If they are hungry, they will eat. Trust them to make this decision.

There’s no family dinner without food, yet the best benefits come from what happens after you bring the food to the table. When families have the time to talk and make memories, that’s the secret sauce. Together tastes better. Pledge to plate it up with your families more this month.

Healthier Made Easier Cookbook – FREE Download – Looking for an extra helping? Your Hy-Vee dietitians have curated a new collection of family-favorite recipes that are delicious and nutritious (and will have everyone asking for seconds). From breakfast and snacks to appetizers, entrée dishes, and desserts, learn insider tips on better-for-you mealtime solutions! Download your free cookbook copy here.

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