Editor’s note
You can read this publication on this page, download the PDF, or order printed copies.
See the companion publication N1052, Family Meals Handout.

Family Meals poster showing tips for easy and healthy meals.

Sarah Wood
Assistant Extension Professor, Department of Health Sciences

Tammy Roberts
Nutrition and Health Extension Specialist

This poster provides tips for putting a healthy meal on the table in a short amount of time. Ideas for stocking the kitchen for quick-meal menu items and involving children in meal preparation are included.

The printed poster is 36-by-24 inches, printed in color on high-gloss poster stock, and rolled and shipped in a tube.

See poster content below.

Family Meals: Easy and Healthy

Plan ahead!

Quick meal planning means less stress and more family time.

  • Prepare soups, stews or casseroles and freeze them for busy days when there is no time to cook.
  • Prepare in advance: Wash and cut vegetables, make a fruit salad or cook ingredients ahead of time.

Stock your kitchen

Purchase food that can be prepared quickly.

  • Fruits: fresh, frozen, canned or dried
  • Vegetables: fresh, frozen or canned
  • Canned beans
  • Canned soups or stews
  • Eggs
  • Brown rice
  • Canned tuna
  • Whole grain bread or pasta

For the healthiest choice look for low or no sodium canned products.

Quick family meals

  • Hearty soup: Combine canned or frozen vegetables, barley and purchased soup.
  • Pasta: As you prepare a boxed macaroni and cheese, add diced lean ham, chicken or tuna along with cooked vegetables.
  • Chili: Top a baked potato or brown rice with homemade or canned chili.

No need to cook

  • Cold sandwiches with vegetable slices added
  • Salads with canned tuna, chicken or beans
  • Raw vegetables and low-fat yogurt dip
  • Fruit and low-fat cheese

Save time in the kitchen

  • Make one-dish meals or casseroles
  • Use quick-cooking techniques, such as broiling, microwaving or stir-frying.

Cooking together gives your child special time with you

Kids can help:

  • Set the table
  • Pour milk
  • Stir or measure ingredients
  • Choose vegetables
  • Choose a new food to try
Funded in part by USDA SNAP.
For more information, call MU Extension’s Show Me Nutrition line at 1-888-515-0016.
Running out of money for food? Contact your local food stamp office or go online to