This Month's Topic: Moms' Meal Makeovers
by Janice N. Bissex, MS, RD

What's a realistic time frame for getting a meal on the table in a hurry?

Under 30 minutes. That's about the time it takes for pizza delivery, to get take out or go through the drive through. Our book has a section called "If You Can Boil Water You Can Make Dinner" where we suggest putting water on to boil, before even taking off your shoes. Toss some macaroni into the boiling water. Drain and toss it with a 6-ounce can of boneless, skinless salmon, thawed peas, reduced fat sour cream, reduced fat Cheddar and Parmesan, and you have an easy, delicious dish. It's nutritious and you're getting a vegetable, omega-3 fats from the salmon and calcium from the cheese. It takes 15 minutes max, and it's in one pan. There are lots of things that can be made in 30 minutes or less.

Can you talk about the importance of planning?

Know what's in your pantry, and have a place for everything, so it's organized. Looking for ingredients is frustrating and takes time. The same is true for your freezer and fridge. Also, clean out and get rid of things you've had for five years, and keep it simple so you know where things are and what you have on hand. Our Web site has a grocery list that you can customize and print.

How can moms take advantage of convenience without compromising nutrition?

Convenience means easy. Pre-shredded cheese is the number one convenience food — it's a must and it's nutritious. There are also a lot of great, nutritious canned foods that people tend to discount like canned pumpkin, salmon, beans and tomato products. Rinsing removes much of the sodium. I also use jarred pasta sauce. As with all convenience foods, compare the labels because there are big differences between brands. You can get a pasta sauce with under 500 mg of sodium or as much as 1200 mg in a serving. Children really love nuggets and fries. It's okay to have them once a week, but check labels and watch the amount of sodium and hydrogenated vegetable oils (trans fats), and pick the best brands. We list best brands in our "Best of the Bunch" chapter.

What are the food rules in your house and do you always adhere to them?

My kids always drink milk with lunch and dinner. Another is we only make one meal. If my 4-year old doesn't like the meal, she can always have whole-wheat bread and a yogurt — rules have to have wiggle room. But she does have to take a bite. That's another rule. We have a no thank you bite. If they say no after that, it's fine. And they can't say yuck!

Find more tips for turning your recipes into healthy, lowfat dishes that kids will love at the Meal Makeover Moms' Web site.

1 | 2 | next page

Ask the Expert archives: