Here’s What Your Family Meals Should Look Like

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We’ve got you covered! Here’s your cheat sheet of what to include in meals for your family to stay happy, healthy and strong each day.

Preparing healthy meals for you and your family can sometimes feel like a tricky circus act. From walking the budget tightrope, juggling a variety of essential food groups all in one plate, to clowning around to get picky kids to eat their greens, we should deserve a round of applause after every meal, right?

We came up with a quick cheat sheet to help you create healthy balanced meals for the family each day. These are the four essential components to include in each meal, and how to introduce vitamin-rich sources to your daily eating routine.

1. Carbs= fuel

A generous quarter of your family’s plates should consist of carbohydrate-rich foods to give kids enough energy for school and play. Fuel them for the day with a hefty serving of rice, pasta or bread and spread. Whenever possible, replace high sugar foods like white bread and sweet cereals with whole grains like brown rice, whole wheat bread and oatmeal. These alternatives are much higher in nutrients and fibre.

2. Body-building protein

A smallish quarter of their plate should consist of body-building proteins that help your little genius grow healthy and strong. For breakfast, how about some scrambled eggs? To get them excited for lunch or dinner, get your kids involved in choosing a dish with their favourite fish, lean meat or poultry dishes.  Even better, make dinner a fun cooking activity for you and the kids!

To complete their calcium needs, add milk to their dinner menu instead of sugary drinks. Simply pour them a glass of Meadow Fresh Full Cream Milk and rest easy that your kids are getting the nutrition they need to grow healthy bones and teeth.

3. Beauty greens

Fill a hefty quarter of the plate with veggies. Probably the most challenging part of the meal plan for moms, vegetables are vital because they’re packed with vitamins, minerals, antioxidants and fibre – all the essential nutrients for shiny hair, bright eyes and glowing skin. If kids won’t touch broccoli, lettuce or Brussel sprouts on their own, hide it in an omelet, soup or pasta dish and they’ll never know! Sneak leafy greens into sandwiches or serve buttered corn and carrots for some extra flavour! Sometimes, it’s just about the presentation.

4. Fruity treats

The remaining quarter of the plate should be occupied by fruits, which, like veggies, are packed with vitamins and antioxidants. The best part? Fruits are naturally sweet, so they can replace sugary desserts like cakes and cookies!

Try to provide a variety of fresh fruits throughout the week. To mix things up, whip up a banana smoothie or a milky melon smoothie! Citrus fruits are a natural immune booster so be sure to eat plenty of oranges in order to keep the sniffles away.

5. Don’t forget to hydrate!

Encourage kids to drink water with their meals (and throughout the day). H2O helps hydrate, improve digestion, flush out toxins and maintain good circulation to keep you and your kids at the peak of health.

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