[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2014\/03\/healthy-eating-busy-families\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2014\/03\/healthy-eating-busy-families\/","headline":"Healthy Eating for Busy Families","name":"Healthy Eating for Busy Families","description":"Busy family lifestyles can lead to unhealthy eating habits. Learn more about healthy eating strategies and it's future benefits for your family.","datePublished":"2014-03-08","dateModified":"2024-02-21","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/","name":"UPMC","url":"https:\/\/www.upmc.com\/","sameAs":"https:\/\/share-dev.upmc.com\/upmc\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2014\/10\/family-dinner.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2014\/10\/family-dinner.png","height":527,"width":791},"url":"https:\/\/share-dev.upmc.com\/2014\/03\/healthy-eating-busy-families\/","about":["Health Topics A-Z","Nutrition"],"wordCount":403,"keywords":["breakfast","diet","food","healthy eating","UPMC BodyChangers"],"articleBody":"America is getting fatter, and Pennsylvania is moving up the list of the nation’s top 20 “most obese” states.Our busy lifestyles encourage unhealthy eating habits. These include eating on the run and high-fat\/high-sugar snacking. But with a little effort, you can transform your family’s diet from “fat” to “fit” with these quick healthy eating tips.Starting Breakfast Off RightBreakfast is the most important meal of the day. Kids who eat breakfast are more alert and focused in school.This is especially true for those who eat “brain food” like protein, vitamin C, and omega-3 fatty acids. Adults who eat a good breakfast also have more energy and concentrate better.Tips to improve your morning noshing:Crunched for time? Grab a hard-boiled egg and toast, or top an apple or banana with peanut butter for a tasty breakfast to go.Get your creative juices flowing with easy-to-make\u00a0fruit and yogurt smoothies.Is cereal your family’s breakfast of choice? Look for low-sugar, high-fiber options and top them with fresh fruit and low-fat milk (1% or fat-free).Think Smart About Fast-Food LunchesNo time to pack your own lunch? Use these healthy strategies when dining out:Say no to fried, saut\u00e9ed, or creamy foods. Opt instead for roasted, grilled, broiled, steamed, or baked meals.Beware of add-ons (like mayo, butter, and salad dressing) that quickly increase calorie counts.Replace sodas with water or fat-free or 1% milk. Even diet sodas aren’t great for you.Make Dinner a Family AffairEating together as a family offers countless benefits. This includes the opportunity for more balanced, nutritious meals. It’s also a chance for parents to serve as healthy eating role models.Look for\u00a0seasonal produce\u00a0that grows locally. In the fall, that means vegetables like pumpkins and squash and fruits like apples and pears.Reduce the amount of meat your family eats. You can do this by gradually introducing healthy protein alternatives into your meals. These alternatives can include\u00a0fish, whole grains, and beans.Talk to your children about\u00a0portion control. Fruits and\u00a0vegetables\u00a0should make up half of every plate.Interested in learning more about nutritious eating? Check out the U.S. Department of Agriculture’s new guidelines at\u00a0ChooseMyPlate.gov.For more tips on eating healthy, visit the\u00a0UPMC Life After Weight Loss program website.Editor's Note: This article was originally published on March 8, 2014, and was last reviewed on February 21, 2024."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2014","item":"https:\/\/share-dev.upmc.com\/2014\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"03","item":"https:\/\/share-dev.upmc.com\/2014\/\/03\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Healthy Eating for Busy Families","item":"https:\/\/share-dev.upmc.com\/2014\/03\/healthy-eating-busy-families\/#breadcrumbitem"}]}]