As the school year kicks into gear and busy schedules become the norm, it’s easy to fall into the trap of relying on convenience foods or takeout for dinner. September is Childhood Obesity Awareness Month, a month to remember the importance of providing nutritious meals for our children to support their growth, health and well-being. The good news is that preparing healthy dinners doesn’t have to be time-consuming or complicated. Here are some quick and easy parenting tips on healthy dinner ideas you can whip up in no time!
We recently covered some healthy lunchbox ideas if you want even more ideas.
One- pan baked chicken and veggies
When time is of the essence, one-pan meals are a lifesaver. Simply toss chicken breasts or thighs with chopped vegetables such as carrots, bell peppers, broccoli and zucchini. Drizzle with olive oil, season with your favorite herbs and spices and bake in the oven at 400°F for about 25-30 minutes. This meal is nutritious and incredibly easy to prepare and clean up.
Nutritional benefits: This dish is rich in lean protein from the chicken and packed with vitamins and fiber from the veggies, making it a balanced meal that supports healthy growth and development.
Stir-fry veggies and tofu
Stir-fry is a quick and versatile dinner option that allows you to use whatever vegetables you have on hand. Heat a little sesame oil in a large skillet or wok, add cubed tofu for protein, and toss in a colorful array of veggies like snap peas, bell peppers and mushrooms. Stir in a low-sodium soy sauce or teriyaki sauce and serve over brown rice or whole-grain noodles.
Nutritional benefits: This dish is low in unhealthy fats and high in plant-based proteins, vitamins and minerals. Whole grains add extra fiber, helping to keep your child full and satisfied.
Turkey and spinach stuffed peppers
Stuffed bell peppers are a fun and healthy dinner option that kids will love. Brown ground turkey in a skillet, mix in cooked quinoa or brown rice and add chopped spinach. Season with garlic, onion and Italian herbs. Cut the tops off bell peppers, remove the seeds and stuff them with the turkey mixture. Bake at 375°F for about 20 minutes until the peppers are tender.
Nutritional benefits: This dish is loaded with protein, fiber, and essential nutrients from the spinach and bell peppers, helping to build strong muscles and support a healthy immune system.
Whole-grain pasta with veggie marinara
Pasta doesn’t have to be a guilty pleasure when made with whole grains and topped with a veggie-packed marinara sauce. Cook whole-grain pasta according to package instructions. In a separate pan, sauté onions, garlic and diced tomatoes. Add chopped spinach, zucchini, and mushrooms, and simmer until the veggies are tender. Mix the sauce with the pasta and top with a sprinkle of Parmesan cheese.
Nutritional benefits: Whole grains provide fiber, keeping blood sugar levels stable, while the veggies in the marinara sauce add essential vitamins and minerals to support overall health!
We hope these parenting tips help
As we observe Childhood Obesity Awareness Month, it’s important to remember that healthy eating habits start at home. By preparing quick, easy, and nutritious meals, busy parents can help prevent childhood obesity and set their children on the path to a lifetime of good health. These parenting tips and dinner ideas are time-efficient and packed with nutrients to keep your family full, happy and healthy!
DREAM offers after-school programs that often offer nutritious meals. Contact us today to learn more about our programs or if you’re interested in volunteering!
