Don't expect to sweat over a hot stove every night. "Cook once, eat twice," said Litt, whose 10-step plan shows that family meal preparations don't need to take any longer than the time it takes to consume the meal. Double -- or triple -- a weekend meal and freeze part of it for later in the week.
Any meal together counts. Dinner is a great goal, but it's the uninterrupted time together that seems to matter most. So share breakfast or lunch if that works better for your family's schedule. And yes, paper plates are fine. No need to be Martha Stewart.
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Make it fun. Nagging, arguing and lecturing can give everyone indigestion. One study found that fighting increased fat consumption at family meals. "This is a time for comforting and nurturing," said registered dietitian Leslie Bonci, author of the American Dietetics Association's Guide to Better Digestion. Ask for food suggestions from every family member to make meals more enticing. (Consider involving every family member in meal preparation appropriate to their age.) And yes, it's okay to invite kids' friends for family dinners occasionally, too.
Turn off the television. A Tufts University study found that children whose families regularly watch television during meals eat less fruit, fewer vegetables and more pizza, snack food and soda than those who turn off the tube during dinner.
Late dinner is fine. "In everybody's mind, there's that ideal of sitting down to eat at 6 p.m., but plenty of cultures eat dinner later," Bonci said. On late dinner nights, give your kids a hearty snack -- say, a sandwich -- at about 5 p.m., "unless you want really cranky kids," Bonci said. Then they can eat lightly at the regular dinner to avoid too many calories.
Have breakfast for dinner. Pancakes, waffles, French toast, bacon, sausage, oatmeal and ready-to-eat cereal can be quick dinner options. Omelets, frittatas and scrambled eggs are also ready in minutes. And don't forget yogurt, fruit and juice.
Use shortcuts. Think labor-saving crock pots, pressure cookers and the George Foreman grill. Grab a rotisserie chicken at the supermarket. Take advantage of the grab-and-go meals offered by a number of restaurants. Order takeout pizza occasionally. "Just add a homemade salad for a more complete meal," Bonci said. Or make a meal out of microwaved potatoes and then put salsa, olives, cheese and other toppings on the table for everyone to help themselves. "Everybody can sit down and eat what they like, so that there's not too much burden on any one person," she said.•
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