Love is in the air this week and we’re celebrating with family meals! Eating together at home improves nutrition and brings you closer together as a family when you turn off electronics and tune in to each other. This week, we’ve compiled red or chocolate themed recipes keeping in the spirit of Valentine’s Day to help you fall in love with family meals.

Count on Cupid for a family meal of Tuscan Tomato Turkey Burgers, Orzo with Spinach and Tomatoes and Strawberry Banana Blasts for dessert. Keep love in the air and family meals on the menu all week long with Citrus-Ginger Roasted Beets, Easy Skillet Sausage and Penne Supper, Cocoa Crusted Pork Tenderloin and Roasted Bananas with Chocolate Yogurt Cream. Register at http://www.mealsmatter.org/ to add these and other recipes to your personalized family meal plan and shopping list.

“Family Meals Matter” features registered dietitian-approved recipes from the thousands of user-contributed recipes available at the free family-nutrition and meal-planning website, http://www.mealsmatter.org/, maintained by registered dietitian moms with Dairy Council of California. Healthy Eating Made Easier™

Photo Caption:  Tuscan Tomato Turkey Burgers, Tomato Products Wellness Council.

If you are anything like me, you probably already know from personal experience that to find true love, you have to learn from a couple less-than-the-best relationships along the way. It’s really no different with food. Trust me, you don’t want to learn the hard way that building your diet around some foods could leave you feeling the same way that commitment-phobic boyfriend did. So I’ve compiled a list of five types of relationships you may have experienced before and how they relate to the foods you may be eating today.

• The Commitment-Phobe: You know that person you dated thinking the relationship would last forever, but then they bolted when anything about commitment came up? Well, foods that are high in added sugars and low in fiber are like this too. They make you feel really good at first, but then they don’t commit- and you soon find yourself hungry again. The offenders are things like candy, cookies, and other snack foods. While it’s ok to flirt with these foods occasionally, develop a lasting snack relationship with foods that have staying power such as low-fat yogurt, nuts, veggies and hummus, or low-fat cheese. 
• The Bad Boy: He may seem exciting and look cute at first, but when you really get to know him, you may find yourself regretting you ever knew him at all. Packaged snacks and fast food can be like this if eaten frequently. You drive by or see them in the grocery store and they look so good, but a closer look at the nutrition facts panel shows what’s really inside-  is more calories, fat and sodium than you need and a lack of needed nutrients like calcium, potassium, vitamins, and fiber. Sometimes the Bad Boy is just what you need and want and that’s okay, you just don’t want him to hang around all the time!
• The Love-You-and-Leave-You Type:  In this relationship, you are the center of the other person’s world, but then they do something to hurt you and leave you to pick up the pieces. Fried or greasy foods in large amounts may also leave you not feeling so well, often leading to indigestion. Instead, opt for a meal that will love you for the long-term like a piece of grilled fish, steamed veggies and whole grain brown rice with a glass of milk.
• The Cheater: Our least favorite of all, this relationship involves someone who lives to lie and deceive us. Sadly enough, there are foods like that too. Protein shakes, weight loss bars, and other “specialty foods” promising to build muscle or help us lose weight, but really contain untested ingredients and high amounts of fat or calories. Want foods that will help sculpt lean muscle and help you lose weight? Stick to “tell-it-like-it-is” foods, like those listed in the “True Love” section below.
• True Love: Once you find your true love, you stick with him because he commits to you, he’s good both inside and out, he loves you for the long-term, and he’s always honest and faithful. Well, nutrient-rich foods like whole grains, fruits and vegetables, lean proteins, and low-fat dairy foods will treat you like that too. They have staying power and won’t leave you hungry or tired; they taste good and are also full of important nutrients. These true love foods will leave you feeling good, help you build a healthy body long into the future, and they are honest about the good nutrition they provide.

Winter weather does not have to mean an end to fresh produce. While the variety is not quite as bountiful as in spring or summer, some foods do reach peak ripeness during winter months. 

When combined with fall foods that store well, like apples, pears and potatoes, it’s easy to eat in season this week with wonderful, winterful recipes. Need fresh produce storage tips? Visit the produce storage page on www.MealsMatter.org at http://ht.ly/8TTFY

Feed your family a wonderful, winterful meal of Root Vegetable Gratin, Sunday Roast Chicken with Giblet Gravy and Cinnamon-Stewed Apples. Explore other winter produce all week long with Polenta with Winter Squash, Gorgonzola and Walnuts, Roasted Pears with Cheddar Crumble, Lower Fat Parsnip and Potato Casserole and Hashed Brussels Sprouts with Lemon Zest. Register at www.MealsMatter.org to add these and other recipes to your personalized family meal plan and shopping list.

“Family Meals Matter” features registered dietitian-approved recipes from the thousands of user-contributed recipes available at the free family-nutrition and meal-planning website, www.MealsMatter.org, maintained by registered dietitian moms with Dairy Council of California. Healthy Eating Made Easier™

Photo Caption:  Root Vegetable Gratin, EatingWell.

Whether you tune in for football or the ads, Super Bowl Sunday is a day-long celebration for many families. Often, pizza and wings, potato skins, dips, chips and other high-fat, sodium-rich foods sideline healthy eating during the game.

This year, get ready for some football with healthier versions of fan-favorite foods. Serve your family a slimmed-down Buffalo Chicken Casserole, Crunchy Pear and Celery Salad and Spiced Iced Tea for a meal full of familiar and festive flavors. Tailgate healthfully all week long with Touchdown Taco Salad, Loaded Twice- Baked Potatoes, Fluffy Orange Fruit Dip and Tangy Barbecue Pizza.

Register at MealsMatter.org to add these and other recipes to your personalized family meal plan and shopping list.

“Family Meals Matter” features registered dietitian-approved recipes from the thousands of user-contributed recipes available at the free family-nutrition and meal-planning website, MealsMatter.org, maintained by registered dietitian moms with Dairy Council of California. Healthy Eating Made Easier™

Photo Caption:  Buffalo Chicken Casserole, EatingWell. Photo by Ken Burris.

Wintry weather has come to most parts of the country and comfort food is once again on the menu. Whether served from the stove top or the slow cooker, these hearty recipes are sure to warm your family from the inside without adding extra weight to their outsides.

Tuck in to steaming bowls of French Country Beef Stew, Cheddar Bay Biscuits and Creamy Fruit Dessert for a healthy, hearty and balanced family meal. Enjoy other hearty favorites this week like Broccoli and Cheese Strata, Slow-Cooker Posole, White Chili and even Slow-Cooker Breakfast Casserole. Many of this week’s recipes, while simple to prepare, do require significant cooking time. Please be sure to read each recipe carefully and plan accordingly.

Register at MealsMatter.org to add these and other recipes to your personalized family meal plan and shopping list.

“Family Meals Matter” features registered dietitian-approved recipes from the thousands of user-contributed recipes available at the free family-nutrition and meal-planning website, MealsMatter.org, maintained by registered dietitian moms with Dairy Council of California. Healthy Eating Made Easier™
 

Photo Caption:  French Country Beef Stew, EatingWell. Photo by Ken Burris.

In conjunction with the 19th Annual Healthy Weight Week, join the Meals Matter Moms & Registered Dietitians on Facebook Wednesday, January 18th at 10 a.m. PST for a LIVE chat on healthy, sustainable lifestyle habits!

Recently, the U.S. News and World Report (with input from a panel of health experts) ranked the top 25 diets and eating patterns. The Dietary Approaches to Stop Hypertension (DASH) pattern, which emphasizes low-fat milk and milk products, fruits and vegetables while minimizing sodium, came out on top.

Since January 15 marks the start of the 19th annual Healthy Weight Week to celebrate healthy living habits that last a lifetime, we’ve compiled this week’s family meal recipes from our own DASH cookbook available at MealsMatter.org.

DASH your way to a healthy weight this week with a featured family meal of Sweet & Tangy Yam and California Raisin Salad, Cedar Baked Salmon with Watercress Yogurt Sauce and Berries with Custard Sauce. Continue this healthy eating pattern all week long with Cheer ‘Em on Moccachinos, Broccoli and Roasted Red Pepper Pasta, Chicken Breasts with Mango Salsa and Creamy Banana Walnut Oatmeal.

Register at MealsMatter.org to add these and other recipes to your personalized family meal plan and shopping list.

“Family Meals Matter” features Registered Dietitian-approved recipes from the thousands of user-contributed recipes available at the free family-nutrition and meal-planning website, MealsMatter.org, maintained by Registered Dietitian moms with Dairy Council of California. Healthy Eating Made Easier™

Photo Caption:  Sweet & Tangy Yam and California Raisin Salad, California Raisins.

According to a recently-published Thomson Reuters-NPR Health Poll, 51 percent of Americans have set New Year's resolutions to excercise more and 35 percent have promised to lose weight. I've already read countless Facebook posts about friends throwing out piles "unhealthy" food, complaining of hunger pangs on a starvation diet and icing sore muscles after overdoing it in the gym.

Some recipes are just too good, and too versatile, to restrict to a single time of day. While many recipes can work for breakfast and lunch (brunch) or lunch and dinner (linner), there are a select few that can span all three categories (blinner).  Delight your family’s taste buds this week with recipes that taste good—and are good for you—any time of the day.

Start with a featured family meal of Broccoli-Cheese Pie, Honey-Lime Fruit Toss and Super Fast Smoothies. Enjoy other blinner recipes all week long, including Secretly-Delicious Spinach Pie, Shiitake Mushroom Fritatta, Apple Salad and Classic Scones.

Register at MealsMatter.org to add these and other recipes to your personalized family meal plan and shopping list.

“Family Meals Matter” features Registered Dietitian-approved recipes from the thousands of user-contributed recipes available at the free family-nutrition and meal-planning website, MealsMatter.org, maintained by Registered Dietitian-moms with Dairy Council of California. Healthy Eating Made Easier™

Photo Caption:  Broccoli-Cheese Pie, EatingWell

This blog is part of the Eat Better, Eat Together blog series where registered dietitians and parents have shared stories and advice to help families start or strengthen a commitment to balanced family meals. In this final post, Valerie Fung-A-Ling shares how a childhood filled with family meals influenced her son’s habits even after he left home.

We all have our epic moments that mark our kids’ independence and our own success as parents.  I realized one of these moments recently in a  conversation with my eldest son, Max and his college housemate Sam. 

Max and Sam share a house with two other students – all four are juniors at California Polytechnic Institute, San Luis Obispo.  Together they decided to each prepare one meal per night every week.  The idea alone was enough for me, but only when I probed a little deeper did I gain a richer appreciation for the value of “family meals.”

Q: So Max, tell me about the inspiration behind your “Family Meal Plan?”

Max: We had a meeting together to discuss the idea – three of us really wanted it and the fourth went along.  We wanted our house to be our home.  We’d all been eating as a family our whole life and we thought it (the Family Meal Plan) would bring us closer together.  It’s nice to come home and dinner is made – like at home.

Q: What is involved for each meal?

Max: On average it’s about three hours to buy and prepare a meal.  But since it’s only one meal per week there’s motivation to put out effort and creativity to make your best meal – you don’t want to let your friends down. 

On your night to cook you have to get the groceries for the meal.  It’s also a thing in our house to always bring back milk.  A gallon of milk typically lasts a day in our house.

Q: What have been the nutritional benefits of this plan?

Sam:  By designating the time in your day to make, prepare and share your meals – what this did ultimately was create healthier meals.  It’s a way of getting more involved – I call my mom for recipes.

During our exams, we were all busy so our dinners were less frequent – not taking the time to slow down – I noticed I was drinking less milk.  During our meals we always bring out the gallon of milk as part of our meal.

Max: We get to eat healthy more frequently – these meals would ordinarily be expensive in restaurants.  We prepare full balanced meals every single time – salad, steak, asparagus, and mashed potatoes.

Q: What about the social benefits of breaking bread together?

Max:  We feel more like a family.  It brings everybody together.  We share the preparation of the meal and we all learn from it.

Others want to know about it.  In general we take pride in what we’re doing.  It’s always been and will always be an important part of what a family is about. 

Family meals matter at every age.
As a mom, it’s easy to wonder if the values you set for your children make a lasting impact. Sharing family meals has been a ritual I've instilled faithfully. Twenty-one years later, it's gratifying to know that the tradition has now been passed along to my son.

Valerie Fung-A-Ling
Territory Manager, Dairy Council of California

Thank you for reading our Eat Better, Eat Together blog series. Please take a moment to complete our survey about the series to be entered in a drawing to win one of three grocery store gift cards totaling $1,000.