Make Time for Family Dinners
It takes about 20 minutes from
the time you start eating for your brain to send a
message to your brain that you are full. If you’re
eating in a hurry to get on to other events and
activities, you will have eaten more than you need
before you realize it. Try to set aside 25 to 30
minutes for an evening meal with your family. Try
it when you are eating at home, eating at a
restaurant or having a picnic at the park. Taking
plenty of time to enjoy the meal will give everyone
the chance to relax even when the schedule is
Get the family involved
in dinner - from start to finish.
The evening meal does not have to
be just one person’s job. Even very young children
like to help plan and fix healthy meals. Some
benefits of family meals may actually develop when
children know they are part of the process. Assign
jobs that are right for the child's age. Children
can choose the fruit for dessert or mix pre‐cut
vegetables into a salad. They can also set the
table, clear the dishes after the meal or even help
Create a pleasant
atmosphere at the dinner table.
Of all the things that can
quickly improve the mealtime mood, this is the most
important. Ask the whole family to turn off their
electronic gadgets (TV, DVD computer, radio, MP3
player and cell phones) for just 30 minutes.
Background music is fine but keep it at a low
volume. The goal is to have a quiet time to enjoy
food and being together. A low‐stress mealtime also
keeps you from eating too much and improves
digestion after the meal.
Make family conversations
the centerpiece of your time together.
Pleasant conversations make good
meals even better. They help young children learn
new words and expand other language skills. They
help adults learn what is really going on in the
lives of young people. They help everyone feel more
secure in a confusing and often overwhelming world.
Source: North Carolina Division
of Public Health
1 fresh pineapple, peeled and
4 medium bananas, sliced
¼ cup brown sugar, packed 2 T.
all-purpose flour Topping: 1/3 cup old-fashioned
oats ¼ cup all-purpose flour
2 T. flaked coconut, toasted
2 T. brown sugar
¼ tsp. nutmeg
¼ cup cold butter
In a large bowl, combine
pineapple and bananas. Sprinkle with brown sugar
and flour. Toss to coat. Transfer to an 11 by 7
inch baking dish, coated with cooking spray.
In a small bowl, combine the
oats, flour, coconut, brown sugar and nutmeg. Cut
in butter until crumbly. Sprinkle over pineapple
Bake at 350 degrees for 30 – 35
minutes or until filling is bubbly and topping is
Serve warm or at room
Yield: 9 servings