Hy-Vee at Midday: Making Family Time a Priority

By Christy Frese, Hy-Vee Dietitian

Amy Jordan of Baked Goods by Amy sells various flavors of pasta at her booth Saturday, Nov. 5, 2011, at Iowa City's winter farmers market. The market, in the gymnasium of Grant Wood Elementary School in Iowa City, will be held the first and third Saturdays of the month through April after operating on a trial basis last season. (photo/Cindy Hadish)

Tools

By Ashley Hinson

NUTRITION EXPERT ON KCRG-TV MID-DAY NEWS
November 29, 2011
Hy-Vee registered dietitian, Christy Frese, RD, LD
Edgewood Rd. Hy-Vee, cfrese@hy-vee.com, 319-378-0762

Nourishing Family Traditions
We are in the middle of the holiday hustle and bustle. Keep family meals a priority this holiday season and throughout the year. Family dinnertime helps the whole family enjoy healthy living. Christy Frese, your Edgewood Rd Hy-Vee dietitian, will share tips and a great recipe to nourish your family!
Make Family Meals a Priority. Family meals help form healthy eating habits and are a great time for family communication. Studies show meals eaten together at home are higher in nutrients and lower in fat and calories than meals eaten away from home.
Kids Can Make Meals Happen. Children who take part in planning meals and grocery shopping are more likely to try new foods. Young children can help by setting the table or washing fruits and vegetables. Older children can help look for recipes and create shopping lists. Set a goal to try a new fruit or vegetable each week.
Go easy on portions. Kids need kid-sized portions. Offer your child a small scoop of each food and do not offer more unless they ask for it. A good rule-of-thumb is the amount that would fit in your cupped hand. Forcing kids to clean their plate encourages eating for reasons other than hunger.
Get a Move On. Turn off the tube and turn up the fitness. Enjoy activity as a family. Do anything - take a bike ride, go to the park, walk the dog, rake leaves or take swimming lessons.
Look to your Hy-Vee dietitian for help. Your local Hy-Vee dietitian offers complimentary supermarket tours through the aisles of your Hy-Vee providing ideas for family meals and snacks. Contact your Hy-Vee dietitian to schedule a tour.
Skillet Mac & Cheese
What family doesn’t love Mac & cheese? This dish cooks up easily in one pan. One serving of Skillet Mac & Cheese provides 70% of daily needs for calcium and 6 grams of dietary fiber! Add a side of fruit and vegetables (such as cherry tomatoes and fresh kiwi) and you have a complete meal.

All you need:
2 tablespoons butter
1⁄2 (13.25 ounce) package whole-wheat shell or elbow macaroni, uncooked
1⁄2 cup chopped onion (about 1⁄2 medium onion)
1⁄4 teaspoon salt
1⁄4 teaspoon pepper
2 cups water
1 1⁄2 tablespoons flour
3⁄4 cup low-fat milk
2 cups reduced-fat shredded Colby Jack cheese
1 tablespoon chopped fresh parsley

All you do:
1. In a large skillet, melt butter over medium heat.
2. Add macaroni, onion, salt and pepper; cook for 5 minutes, stirring often.
3. Add water, turn up heat and bring to boil. Cover and reduce to medium heat for 6-8 minutes or until macaroni is cooked.
4. Stir in flour and milk. Add cheese, stirring until melted and well mixed, about 2-3 minutes.
5. Remove from heat, sprinkle with parsley and serve.

Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Recipe source: Midwest Dairy Association www.midwestdairy.com




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