You can read this publication on this page, download the PDF, or order printed copies.
See the companion publication N1052, Family Meals Handout.
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
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.
Purchase food that can be prepared quickly.
- Fruits: fresh, frozen, canned or dried
- Vegetables: fresh, frozen or canned
- Canned beans
- Canned soups or stews
- Brown rice
- Canned tuna
- Whole grain bread or pasta
For the healthiest choice look for low or no sodium canned products.
- 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.
- 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
- Make one-dish meals or casseroles
- Use quick-cooking techniques, such as broiling, microwaving or stir-frying.
Kids can help:
- Set the table
- Pour milk
- Stir or measure ingredients
- Choose vegetables
- Choose a new food to try