A couple of weeks ago our family went out for dinner at Kinki in Raleigh. We entered Crabtree Valley Mall through the food court and I was astonished to see so many people in one area. There were hundreds of people eating and/or waiting to order their specialty meal and food vendors galore. As we worked our way through the maze, I thought to myself that the ever-expanding availability of restaurants and food vendors has contributed significantly to the obesity epidemic in America. Is anyone out there preparing and eating meals at home? If so, there are very few-just observe the parking lots at dining establishments during lunch and dinner hours.

We have traded in our ovens, stovetops, slow cookers, skillets and woks, for the convenience of fast foods. While not all fast foods are unhealthy, a large majority contain high concentrations of fat, sodium, and sugar. The No. 1 reason people say they can't eat healthy is lack of time. If you plan meals, you will actually save time and money in the long run. Meals cooked at home can be easy, quick and healthy. I know many of you probably saying, "I would rather pay for convenience than stand over a hot stove after a long day at work." Well preparing a family meal doesn't have to be complicated, just a simple meal will do. With a little planning and creativity on your part you, too, can serve healthy and inexpensive meals in minutes. Following these easy steps can help you to eat smart at home.

Plan meals in advance. Eating better begins with the planning stage. Involve all family members in this process to leverage support for your healthy lifestyle. If you have the things you need to hand, fixing a simple meal can be as fast as going to the drive-thru. All you need to do is set aside 30 minutes to plan for meals and snacks for the next week. If you prepare your meals and snacks at home, don't forget to bring your lunch and snacks to work, this will help you resist the donuts in the break room. To assist you the menu planning, we have available Families Eating Smart and Moving More Wipe-off Boards designed for multiple uses. Contact us at 731-1525 if you would like us to send you one.

Shop for good nutrition. Make a shopping list, to use when you go to the grocery store, based on your menu for the week. Use the food label as a guide to help you determine which products provide the most nutrition for your family's health. If you have teenagers, take them along and teach them to become food detectives early in life.

Fix simple meals that do not require much time. Pull out some of your time-saver cooking equipment that you haven't used in years. For example, the slow-cooker, wok or pressure-cooker can significantly reduce the time you spend in the kitchen. Search your favorite cook-books for quick and light recipes or visitwww.busycooks.about.com for links to easy recipes with five ingredients or less, crock-pot recipes, recipes by ingredients and much more.

Eat together as a family. When I was growing up meal time was a family event. We ate together at least three or four times a week. Toddy, juggling hectic work and personal schedules has invaded our family mealtime. Let's make eating together as a family a priority again. Con-turn off the TV, radio, cell phones and beepers so everyone can focus on the conversation without distraction. Now, you are set to share the events of the day and enjoy a healthy meal together.

Thought to ponder: Families that eat together are more likely to eat healthier.

 

Christine Smith is an Extension Agent in the Department of Family and Consumer Sciences with the N.C. Cooperative Extension.