How-To: Feed Your Whole Family
Single-menu mealtimes
You’re not running a diner!
It may seem easier (and more pleasant), but making special meals for each family member takes a lot of time and money.
If you’re managing health issues, that’s one thing. But if it’s personal preference, let’s find ways to improve mealtimes for everyone—including you!
Tip 1
Personalize any recipe
Instead of making separate meals, look at your recipe and see what you can trade out to suit your family.
- Use different grains, veggies, spices, proteins, pasta shapes, whatever, to appeal to picky eaters (and get them to try new things). This also allows you to use what’s on sale or already in your kitchen.
- Got a vegetarian? Someone who hates heat? Leave the meat or spices out of their portion.
- Try to include one food each person likes, and serve the same meal to everyone.
You can turn the heat up or down on these buffalo cauliflower bites to satisfy everyone in the family.
Tip 2
Serve make-your-own meals
Kids like foods they’ve made and chosen themselves.
- Let everyone—even young children—serve themselves.
- Invite kids to choose their own toppings for tacos, pizzas, wraps, pasta dishes, salads, chili—even if it doesn’t look right to you.
- Name the dish after them, such as “Jaxon’s Salad.” Help them feel proud of what they created.
These veggie wraps are a great way to use up leftovers and whatever you have on hand—and let kids choose what they put inside.
Tip 3
Get creative with new foods
Offer new foods many times, in different ways.
- Tell your child what to expect—it will be sweet or sour, crunchy or creamy, etc. or compare it to something they know.
- Offer new foods alongside foods kids already know and like. Encourage them to try a small amount, but don’t force it.
- Don’t assume that because your child disliked something at 2 or 10, they won’t love it as a teen. Tastes change.
A child who says no to squash may love it baked into our creamy macaroni and cheese recipe.
Tip 4
Make snacks matter
Snacks are just as important as meals for fueling busy, growing bodies.
- Follow a regular meal and snack schedule so kids know what to expect.
- Keep snack sizes small, and avoid snacking an hour or two before a meal.
- Keep snacks like cut carrots and bell peppers, string cheese, and whole grain crackers handy.
Try replacing packaged snacks with your own creations, like these no-bake granola bars or cranberry oatmeal balls.
Tip 5
Keep it upbeat
It’s easy for the dinner table to become a battleground.
- Invite kids to choose some meals and help with prep. They’re more likely to be on board with a meal, even if it takes longer to get things on the table.
- Use positive words and avoid phrases that make some foods, like dessert, seem better than others (“no dessert until you eat your vegetables”).
- Offer a choice between two good options, so kids feel in control.
Get the kids to help mash the avocado for this mashed avocado toast then let them decide if they want to add an egg, cheese, tomatoes or hot sauce.
Tip 6
Think about yourself
Let your kids see you putting your own wellness first by making good choices about what, when and where you eat.
- Model smart eating habits.
- Turn off the TV and phones and talk about your day.
- Try other Eat Easy How-Tos for ideas on eating well.
Instead of reaching for a morning muffin or sweet dessert, try this peanut butter banana smoothie, filled with fruit, dairy, protein and healthy fats. The recipe makes two, so you can share.
We hope you found these tips helpful!
Ready to set a goal for yourself?
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